Butternut Squash Smoothie (vegan, gluten free)

February 23, 2017

Yep, you read that right, a vegan, gluten free butternut squash smoothie.

A picture of a low sugar smoothie with fruit on top.

No, seriously, hear me out.

A few days ago I was thinking about morning routines. Our neighbors have two kids, one in school and the other in daycare. They both work and every morning, like clockwork at 8:00am they’re either in the car or on their bikes and out the door.

Our mornings are a little bit more relaxed. Michael usually starts work on the later side and on days that Noe goes to school it isn’t until 9. So as the neighbors are piling into their car, we’re usually making our way down the stairs in our pajamas. I know it won’t always be like this and some days the 90 minutes between getting Noe up and out the door seems incredibly long, especially when you’re waiting on breakfast.

On mornings she doesn’t have school I eat breakfast with her. But, if there’s an opportunity to eat by myself in peace and quiet, not standing at the kitchen counter, I will always choose that option.

But, by the time we walk down to school, stand in the entry way until exactly 8:58am, when they’ll let the kids into their classrooms, say goodbye and I take a quick run home, it’s usually about 10 and hungry has turned to hangry. I think this is why I lean so heavily on smoothies. If you use already frozen fruits and vegetables you can pretty much be eating in 2 minutes. A healthy smoothie, that’s my kind of breakfast.

A picture of a butternut squash smoothie in a bowl

But, the same old smoothie can get pretty dull and I’m always looking for funky new ways to make the ordinary, well, interesting. My newest craze? The best healthy smoothie ever…this vegan, low sugar smoothie with butternut squash! While at the grocery store earlier this week I was grabbing the usual frozen fruits when I saw a package of butternut squash and thought, why not? Another way to mix it up and sneak some extra veggies into Noe’s diet, win/win.

Many of my smoothies are crazy delicious but they tend to be mostly fruit. So this vegan low sugar smoothie with butternut squash seemed like a nice low sugar change of pace.

For comparison sake, 1 cup of frozen mango has 19 grams of sugar, 1 cup of butternut squash has 3 grams! I’m not advocating for a butternut squash only smoothie (I’m not sure that would taste all that great) but I like the idea of at least part of our smoothies being low in sugar. Plus, it turns out that butternut squash makes for a bright, creamy and delicious breakfast.

Whether you’re running out the door at 6am or desperately trying to wrangle a 2 year old to school by 9, give this low butternut smoothie a shot.

A photo of a smoothie in a bowl with oranges and blueberries on top.

Butternut Squash Smoothie

Vegan Butternut Squash Smoothie
Prep time
Total time
A little twist on your morning smoothie, add in some butternut squash for a creamy, dreamy drink. Vegan butternut squash smoothie, also gluten free.
: Smoothie
: Breakfast
Serves: 1 smoothie
  • 1 frozen banana
  • ½ cup frozen mango
  • ¼ frozen apricots
  • ⅔ cup frozen butternut squash
  • 1 cup unsweetened almond milk
  • Juice of half a lemon or orange, optional
  1. Place all ingredients in a blender and blend until smooth.
  2. You can make into a smoothie bowl if you'd like by placing in a bowl and topping with orange slices, blueberries, almonds, granola, etc.


You Might Also Like


  • Reply Afi February 23, 2017 at 11:04 am

    I tried sweet potato in smoothies once and it was really just too much. But butternut squash has a much less powerful flavor so this might work.

    • Reply Lisa February 23, 2017 at 11:51 am

      Funny you should mention sweet potatoes. I thought about using them at the same time that I saw the butternut squash. I ended up with the squash because it did seem milder. I think already frozen butternut squash might also be less powerful then fresh. I’ll have to play around with it and see.

  • Reply Kristina February 25, 2017 at 7:31 am

    is the frozen butternut squash already cooked or is it raw. I have 3 squash on hand and considering prepping them for this.

    • Reply Lisa February 25, 2017 at 1:12 pm

      Hi Kristina, I used already frozen but I’m pretty sure raw would work just as well. It may have a bit more flavor as I think freezing veggies sucks a little of the flavor out. If you try it please let me know how it goes!!

      • Reply Kim June 20, 2017 at 6:04 pm

        I had the same question as Kristina! Was the frozen stuff you bought already cooked (before they froze it)? I usually have butternut squash on hand (we roast it a lot) and I can’t find any in the freezer section at local grocery stores… so I was wondering if while prepping it at home I should peel, dice, freeze or peel, dice, cook, freeze? This may be a lame question, but I’ve never NOT cooked butternut squash, so my brain is having a hard time bypassing that step.

        • Reply Lisa June 21, 2017 at 10:54 am

          Kimo! The frozen ones are already cooked. I would peel, dice, cook then freeze. Maybe do it on days when you’re going to use it for another recipe and you can just split the batch, freeze half, use half in whatever else you’re making. I think raw might work, people eat raw butternut squash spiralized but I haven’t tried it so I’d stick with cooked.

  • Reply 36 Beautiful Smoothie Bowl Recipes To Nourish Your Mornings – The Slug March 31, 2017 at 4:28 am

    […] Butternut Squash Smoothie Bowl – This gluten-free, vegan smoothie option is packed full of nutrients. It is rich in powerful beta-carotene, which is a provitamin that is converted into vitamin A in the body. Beta-carotene has a range of health benefits, from strengthening immunity to improving eye and heart health. This smoothie bowl is made with banana, mango, apricots, butternut squash, unsweetened almond milk and either lemon or orange. […]

  • Reply Ginger Turmeric Carrot Smoothie (vegan, gluten free) - Makings Of April 24, 2017 at 2:47 pm

    […] also am still in a pretty major love affair with this smoothie so I added some butternut squash as well. If you’re looking to sweeten this up a bit, feel […]

  • Reply 32 HEALTHY SMOOTHIE RECIPES - Hard Hitting Fitness May 22, 2017 at 3:05 am

    […] Low Sugar Smoothie from Makings Of […]

  • Reply Perfect Pregnancy Smoothie - Makings Of May 22, 2017 at 11:02 am

    […] you’re pregnant and craving other smoothies, I’d also recommend this butternut squash smoothie and this ginger turmeric carrot […]

  • Reply kraftyphoebe August 2, 2017 at 5:21 pm

    What a great recipe! I wasn’t sure if my frozen butternut squash was already cooked but now that I see this recipe and realize that it is, I’m going to give it a try. Thank you!

    • Reply Lisa August 4, 2017 at 11:42 am

      Yep, I used cooked but I do wonder if raw would work as well? Maybe if you have a high speed blender. Anyway, let me know how you like the smoothie Phoebe!

      • Reply kraftyphoebe August 12, 2017 at 11:09 am

        The smoothie turned out great! I ended up steaming my frozen butternut squash and chilling it before I made the smoothie. Thank you for the recipe 🙂

    Leave a Reply