Spiced Butternut Squash Smoothie
This spiced butternut squash smoothie tastes like fall in a glass! It’s made with canned butternut squash puree (or pumpkin!), which makes this recipe come together in just minutes. Creamy and nourishing, this healthy smoothie is packed with nutrition benefits and is free of added sugars.
Butternut squash in smoothies is a tasty, seasonal addition to your fall mornings! As a dietitian, I’m happy to share that a high-quality canned butternut squash is packed with the same nutrition benefits as fresh butternut. Having a can on hand is such a great way to enjoy these benefits and that delicious fall taste, without all the work involved in handling a whole squash.
In addition to the squash, this tasty smoothie is filled with warming spices like cinnamon, ground ginger, and nutmeg. It tastes simply divine 🙂
Want more healthy smoothie recipes? Feel free to check out my roundup of all the smoothie recipes on my website. You may also love this sweet potato and apple smoothie, for even more fall flavours!
About the ingredients & possible substitutions
- Canned butternut squash puree: I like using a canned butternut squash puree for this recipe. It’s so easy to throw in, and doesn’t involve any preparation (like roasting or freezing). My go-to store-bought puree is the Farmer’s Market brand. You may also use canned pumpkin, if preferred! Just double check that the only ingredient in the puree is butternut squash (or pumpkin).
- Bananas: I recommend using ripe, frozen bananas if you can! Freezing the bananas makes them so thick and creamy. Plus, it makes this smoothie nice and cold without the need to water down the flavours with ice. Of course, you may use unfrozen bananas if you haven’t had a chance to freeze them ahead of time.
- Almond milk: I used unsweetened almond milk for this recipe, but you may use any type of milk or milk alternative of your choice. To keep things added sugar free, simply opt for an unsweetened version.
- Plain greek yogurt: I used plain Greek yogurt to add protein and creaminess to this smoothie recipe. While I enjoy a plain option, this recipe would work with a vanilla Greek yogurt as well. For a vegan option, you are welcome to swap the yogurt with your favourite dairy-free alternative.
- Chia seeds: Chia seeds help to boost the nutrition factor of this smoothie, adding in heart healthy omega-3 fatty acids and plant-based protein. They also have a unique property where they swell up to create a gel-like texture. This helps to thicken up this smoothie nicely!
- Almond butter: I used a creamy, unsweetened almond butter (where the only ingredient is almonds). You may also use peanut butter OR sunflower seed butter for a nut-free version.
- Cinnamon: Ground cinnamon gives a nice sweetness and warming sensation to this smoothie.
- Ground ginger: I like using ground ginger here – it adds plenty of kick and is a little easier to work with/measure compared to fresh ginger.
- Nutmeg: A pinch of nutmeg also helps to add a bit of warmth. The spices chosen here are all typical to a pumpkin pie spice mix, which pairs beautifully with squash, too.
- Sea salt: A pinch of salt really helps to enhance the flavour of the other ingredients in this smoothie. I love using a high-quality sea salt (this popular one from Maldon is my go-to!)
For an additional protein boost, feel free to use your favourite protein powder. I’d recommend choosing one that is unflavoured or vanilla flavoured.
For added greens, you can add a couple handfuls of baby spinach. While the colour won’t be as orange, it won’t affect the flavour!
Full ingredient measurements and detailed instructions are located in the printable recipe card at the bottom of this post!
Can you use roasted or frozen butternut squash, instead of canned?
You may use pre-cooked and frozen butternut squash cubes, or even mashed butternut squash.
If you want to use these instead of canned butternut squash puree, I’d recommend cooking your squash in a neutral tasting oil (like avocado oil) and without any spices or seasonings.
You are also welcome to use canned pumpkin puree or roasted pumpkin!
Visual guide: how to make butternut squash smoothie
STEP 1: Add all ingredients to a high speed blender, starting with the milk.
STEP 2: Blend until smooth and creamy!
Go-to blender for smoothies
Vitamix Blender
I use this Vitamix almost every day. I bought it about 7 years ago and it still functions perfectly. It makes a super smooth and creamy smoothie in seconds (not to mention many other meals, like soups)!
Squash smoothie nutrition benefits
- Butternut squash is incredibly rich in vitamin A and vitamin C, with one cup of squash providing 457% and 52% of your daily needs, respectively! Butternut is also an excellent source of dietary fiber (1 cup provides 7 grams) and is rich in antioxidants like carotenoids.
- Bananas are a fiber-rich carbohydrate, with one medium banana providing 3 grams of fiber. They’re also a good source of micronutrients like potassium, vitamin C, vitamin B6, and magnesium.
- Greek yogurt is an excellent source of protein, gut-friendly probiotics, B-vitamins, and minerals like calcium and phosphorus.
- Chia seeds are one of the best plant-based sources of omega-3 fatty acids. Just 2 tablespoons provides 5 grams of plant-based protein and 10 grams of dietary fiber. Chia seeds are also rich in minerals like magnesium, calcium, and iron.
- Almond butter is a good source of heart-healthy monounsaturated fatty acids and dietary fiber (with 2 grams per 2 tablespoons). It’s also a source of plant-based protein, with 7 grams in 2 tablespoons. Plus, almond butter is rich in micronutrients like vitamin E, magnesium, iron, and calcium.
More warming, spiced smoothies
- Sweet Potato Pie Smoothie With Apples
- Banana Chai Smoothie With Vanilla
- Ginger Pear Green Smoothie
- Salted Banana Almond Butter Smoothie
- Spiced Cranberry Orange Smoothie
Did you give this Butternut Squash Smoothie Recipe a try? Let me know by leaving a comment and recipe rating below!
If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!
Get the Recipe: Spiced Butternut Squash Smoothie (5-Minutes!)
Ingredients
- 1.5 cups almond milk, unsweetened (or other milk of choice)
- 1 cup butternut squash puree (or canned pumpkin puree)
- 2 medium bananas (ideally frozen)
- 1/2 cup plain greek yogurt
- 2 Tbsp almond butter, unsweetened + unsalted
- 2 Tbsp chia seeds
- 1/2 tsp cinnamon
- 1/4 tsp ground ginger
- A pinch of nutmeg
- A pinch of sea salt
- Ice cubes, until cold (omit if using frozen bananas)
Instructions
- Add all ingredients to a high-speed blender, starting with the almond milk.
- Blend on high until smooth and creamy. Feel free to adjust flavours or amounts of liquid until desired taste/consistency is reached. Enjoy!
Notes
- If you want to make this a green smoothie, feel free to add a couple handfuls of spinach. Promise it won’t change the taste at all! You may need to add a splash more milk to blend things up.
- If you want to increase the protein content of this smoothie, feel free to add a scoop of your favourite protein powder. An unflavoured or vanilla flavour would work best.
- This recipe would work with a vanilla Greek yogurt in place of plain. For a vegan option, you are welcome to swap the yogurt with your favourite dairy-free alternative.
- You may use peanut butter in place of almond butter OR sunflower seed butter for a nut-free version.
- If this recipe isn’t sweet enough for you, feel free to add a pitted date or a touch of maple syrup!
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
Did you make this recipe?
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4 Comments on “Spiced Butternut Squash Smoothie”
This looks delicious — can’t wait to make it!
Thank you so much, Glenn!! I hope that all is well and that you enjoy this one 🙂
This is my new fall favorite for an alternative to my usual banana blueberry morning smoothie. Delicious, filling, and creamy! I subbed a few things, but it was still delicious. I couldn’t find canned butternut squash, so I subbed w/canned pumpkin. I can’t eat almonds, so I subbed w/both oat milk and cashew butter (although I will try it with sunflower seed butter sometime). I eat dairy free, so I subbed w/unsweetened vanilla coconut yogurt, and I subbed sea salt w/Himalayan pink salt. (Beware of microplastics in some sea salts.) Thanks for another wonderful recipe, Carrie!
Thank you so much for the kind review, Jan!! I’m so happy to hear that you have a new fall smoothie on the rotation now! Love all the substitutions you’ve made to suit your unique dietary needs – I’m sure others will find those ideas helpful 🙂