OH HI. Winter is here and it’s the perfect time to reshare one of my favorite, absolutely delicious, creamy, nutritious smoothies that you’ll come back to time and time again.
This chai-spiced butternut squash smoothie is pretty much liquid gold. It has warming flavors from cozy chai spices, paired with creamy yogurt, nut butter, and natural sweetness from roasted butternut squash and banana. It reminds me of a smoothie version of my chai ginger latte or 24k gold turmeric latte and has hints of pie flavor to it.
This gorgeous smoothie packs 13g of protein and 8g of fiber, AKA it’s an amazing, filling breakfast to energize your day. Not to mention, post-workout perfection!
Get all of my tips and trips for customizing this butternut squash smoothie and making it absolutely delicious every time.
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What does a butternut squash smoothie taste like?
I know what you’re thinking. This chick wants us to put squash in our smoothies?! YES. The combo of roasted squash, ripe banana and warming chai spices seriously makes this smoothie taste like pie. The chai spices are subtle, not overpowering, and you’ll fall in love with the flavor they give the smoothie.
Not only does the smoothie taste absolutely delicious, but it’s also packed with fiber, potassium, antioxidants, and vitamins A and C thanks to the butternut squash. Oh, and can we talk about that golden color? GORGEOUS.
Everything you’ll need to make this butternut squash smoothie
This incredible butternut squash smoothie is all about flavor. Those chai spices are SO delicious! It’s naturally sweetened, has an amazing boost of protein, fiber & healthy fats, and is the perfect breakfast! Here’s what you’ll need to make it:
- Fruits & veggies: you’ll need a frozen, ripe banana to naturally sweeten the smoothie, and then, of course, frozen butternut squash! See below for the best way to prep your squash for this smoothie.
- Yogurt: I love the healthy boost of protein that Greek yogurt adds to the smoothie. Feel free to use dairy free yogurt (like coconut yogurt) as well.
- Milk: you can use any milk you’d like (dairy free or non) to thin the smoothie and help it blend up well.
- Nut butter: a little almond, cashew or pecan butter adds healthy fats and extra creaminess. I would not recommend using peanut butter because the flavor will overpower all of the rest of the ingredients.
- Flavor: you’ll get that amazing chai flavor from cinnamon, cardamom, ground ginger, allspice, and a little vanilla extract! Learn how to make your own vanilla extract from scratch with this tutorial.
Easy ways to customize this butternut squash smoothie
Because there are plenty of simple ingredients in this butternut squash protein smoothie recipe, it’s easy to customize with your fav add-ins or swaps! Here’s what I can recommend:
- Swap your produce. If you don’t have any butternut squash, you could use cubed, roasted pumpkin or sweet potato instead!
- Add a boost of nutrients. Feel free to add a tablespoon of flaxseed meal, chia seeds or hemp seeds for an extra boost of healthy fats and fiber.
- Keep it dairy free. Remember that you can use your favorite dairy free yogurt and dairy free milk!
- Make it heartier. You could also add 1/3 cup of rolled oats or even 1/4 or 1/2 of an avocado to thicken the smoothie and make it heartier. You’ll likely need to add some more milk as well for blending.
How to prep your butternut squash
Before you dive into this smoothie recipe, you’ll want to peel, cut, cook and freeze your butternut squash:
- First, get all of our tips & tricks for peeling and cutting your butternut squash here.
- Next, you’ll want to roast the cubes at 350 degrees F in just a bit of neutral oil. Roast for 15 minutes, flip the cubes, then roast again for 15 more minutes until fork tender. Get our tips for roasting butternut squash here! Be sure to omit the spices for this smoothie recipe.
- Lastly, add your cubed butternut squash to a baking sheet lined with parchment paper and pop it in the freezer. Once the cubes are frozen, add them to a freezer-safe bag or container and freeze. You’ll use these cubes for the smoothie and can use any extras for soups, stews and more.
These steps can easily be done ahead of time, but if you’re in a pinch, you can also buy pre-packaged frozen butternut squash cubes.
Tips for making the best smoothies
Use these tips & tricks for making the perfect butternut squash smoothie, and pretty much any other smoothie!
- Use frozen produce. Using frozen fruits & veggies is best as it helps keep the smoothie cold and thick. Sometimes ice doesn’t blend as well, so it’s best to skip unless absolutely necessary. In this recipe, make sure your banana and squash cubes are frozen!
- Adjust the liquid. Don’t be afraid to add more liquid if your smoothie is too thick or won’t fully blend. High-powered blenders tend to blend frozen fruit much better, so if you have a regular or personal-size blender, you may need to add more milk.
- Start slow. Start the blender on low speed, then gradually increase to high to help blend all ingredients. Finally, end with the blender on low speed.
- Choose your sweetness level. If a smoothie doesn’t taste sweet enough for your liking, you can add a 1/2 tablespoon of honey, pure maple syrup or 1 pitted Medjool date.
Make it ahead of time
Be sure to check out our three different ways to prep and store smoothies in your freezer so that you can make this healthy butternut squash banana smoothie ahead of time! Feel free to double or triple it and enjoy it all week long.
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Get all of our delicious smoothie recipes here!
If you make this chai-spiced butternut squash smoothie be sure to leave a comment and a rating so I know how you liked it! Enjoy, xo.
Ambitious Kitchen
Cookbook
125 Ridiculously Good For You, Sometimes Indulgent, and Absolutely Never Boring Recipes for Every Meal of the Day
Chai-Spiced Butternut Squash Smoothie
Ingredients
- 1 frozen ripe banana
- 1 cup cooked/roasted and frozen butternut squash
- ¼ cup plain or vanilla greek yogurt (feel free to use dairy free yogurt)
- 1 cup unsweetened almond milk or coconut milk (or milk of choice), plus more to thin as necessary
- 1 tablespoon almond, cashew or pecan butter (do not use peanut butter, the flavor is overpowering)
- ½ teaspoon vanilla extract
- ½ teaspoon cinnamon
- ⅛ teaspoon cardamom
- ⅛ teaspoon ground ginger
- ⅛ teaspoon allspice
Instructions
- In a large high-powered blender, add in all ingredients and blend on high for 1-2 minutes or until all ingredients are well combined. Add more milk if necessary to thin and blend again.
Recipe Notes
Nutrition
Recipe by: Monique Volz // Ambitious Kitchen | Photography by: Eat Love Eats
This post was originally published on January 13th, 2022, and republished on January 9th, 2024.
I bought some frozen butternut squash because it was on sale and I’m trying to lose some fat, so I looked up recipes. This one came up and now it’s my favorite smoothie! I love that it includes protein from the yogurt and chia seeds and I love that it also has fiber. I made it all summer and now it’s going to be even better since it’s fall! LOVE THIS SMOOTHIE!
Amazing!! So glad you loved it!
Absolutely delicious.
THIS smoothie is out of this world!! I love this sooo much! Its like an indulgent yet cosy hug and is so filling – thank you 😊
So good!! Glad you loved it!
Love this smoothie. I don’t add the milk all at once, but gradually so it doesn’t get too thin. I make smoothies almost every day and this one is fantastic and healthy.
Great tip! Glad you love this one!
I had about a cup’s worth of butternut squash left over when I found this recipe – great timing! I roasted it in the air-fryer and froze it once it cooled down. Husband said it was one of the best smoothies he’s ever had! Will def make this again.
Perfect!!
Wow, I cannot believe how good this was. I used half a banana and more yogurt for protein, but otherwise everything was the same. It’s one of the best smoothie I’ve ever had!
So good!!
I had a freezer bag of butternut squash soup that didn’t get used up over winter. It’s too hot right now for soup but just right of an icy cold creamy chai smoothie on the back porch. So glad I tried this recipe. Thanks!
This is the perfect way to use it up! Glad you enjoyed 🙂
OHMYGOODNESS!! This was beyond yummy. I used roasted sweet potato because that’s what I had. Next time I get butternut squash I’ll save some to make this again. Thank you for all the yummy recipes!
Perfect!! Glad you enjoyed!
Healthy recipe
Nice and healthy recipes
Is there a viable banana substitute? I hate banana so much, and almost every smoothie recipe I see has banana in it. I’d love to try one but I canNOT do banana. (and don’t tell me you can’t taste it. I can always taste it. lol)
Maybe you could try frozen avocado.
Pear makes a great substitute for the banana, Either fresh or chopped and frozen.
I’d love some advice for adding protein powder to this smoothie—any changes or adjustments?
You might have to add a bit more liquid but you should be able to add in in just fine. enjoy!
Fantastic! I added pumpkin protein powder and a little vanilla stevia. Thanks for the recipe. It’s a keeper.
ahh yay! I am so glad you gave this recipe a try and it turned out great for you 🙂
Hi! Wondering how the protein is so high, with only 1/4 c. greek yogurt and 1 cup almond milk. Did you add a protein powder that just wasn’t listed?
This looks great! I’m enjoying your cherry smoothie recipe now 🙂 Could this smoothie also work with raw butternut squash?
I would love to try something different for my lofat diet with no gallbladder.
I was looking for a way to use some leftover butternut squash from another recipe and this was absolute delish! I am now buying squash just so I can make this ! It tastes just as good as it looks and you would think!
Great recipe and looking forward to making it again. So yummy.
I did need to add more liquid as my banana and squash were frozen.
Love this smoothie! Super easy to make, SO delicious and filling too! 😊
yummy recipe
I have a question….I buy butternut squash already cubed and frozen from the grocery store…should I still roast it or can I just throw it in the blender?
I’d check the bag to see if it’s been cooked already. If it’s raw, totally up to you if you want to cook it beforehand!
I used raw butternut squash and it was fine.
I have a quart container of mashed, cooked butternut squash in my refrigerator! Can I use that? How much would I use? Or maybe I could even freeze that in cubes, first? If I used mashed butternut squash, do you think I would use less than 1 cup?
You could freeze it in cubes, or maybe just add a couple ice cubes if you want to use the squash straight from the fridge to make it easier 🙂 I think you could stick with 1 cup mashed. Let me know how it goes!
I have a quart size container of mashed, plain butternut squash in my refrigerator! Can I use that? I know if its not frozen it might not be as good. But how much would I use? Or maybe I could freeze some ice cube sizes of my mashed squash? What would you do? Your smoothie sounds terrific!