November 28, 2022

Canadiannpizza

Cooking Is My World

Butter Pecan Smoothie – Chelsea’s Messy Apron

Shakes & Smoothies

This Butter Pecan Smoothie tastes like dessert in a cup. No one will be the wiser that we’re sneaking VEGGIES into it!

Close-up view of a Butter Pecan Smoothie.

Butter Pecan Smoothie

Remember when I shared this Cauliflower Smoothie where I added actual cauliflower to a smoothie? And then I practically begged you to trust me on it?!

Well, today I’m back again with veggies in a smoothie again and I’m telling you, it truly tastes like a dessert (in a healthful way of course) in a cup.

In fact, if you enjoy butter pecan flavoring, I think you’ll find this smoothie most reminiscent of that. This smoothie is so delicious, thick, creamy, and ultra satiating! Because of all the healthy fats in the nuts and paired with the veggies and bananas, you’ll be amazed at how filling it is.

Overhead view of the ingredients piled into the blender.

Butter Pecan Smoothie Ingredients

  • Frozen butternut squash: It’s important the squash is frozen– not fresh– for smoothie consistency and coldness.
  • Frozen banana: Good ripe bananas make all the difference in this smoothie. Freeze the bananas when they’re ripe and use them only when completely frozen for the best smoothie experience.
  • Medjool dates: To get a great natural sweetness in this smoothie, we rely on dates. The dates blend up nicely and add nutrients and sweetness to the smoothie.

Ingredients Continued

  • Milk: Any milk works here. (To keep this Butter Pecan Smoothie dairy free, use plant-based milk.)
  • Pecans: Try dry-roasted and lightly salted nuts for even more flavor, but raw pecans are also great. 
  • Flavor enhancers: Vanilla, cinnamon, and a tiny pinch of salt add flavor and richness that contribute to the dessert-like flavor of this smoothie. Why salt? It helps intensify and balance all the ingredients in this smoothie — a little goes a long way!

Overhead view of the Butter Pecan Smoothie in the blender, processed until smooth.

Butter Pecan Smoothie Notes

  • Freeze the banana. While this smoothie is simple to make, it does require just a bit of planning. I like to prep the bananas right after I get home from the grocery store, so I don’t forget! You can now find already frozen bananas in the grocery store — we love using these!
  • Use a powerful blender. This recipe is quick and easy to make, but you do need a high-powered blender (think Blendtec® or Vitamix®) to break down the pecans and dates nicely.
  • Measure. While it is easier to just eyeball the ingredients and throw them all together, I highly recommend measuring ingredients the first few times, so you get the proportions and quantities right. Throwing random quantities in a blender can often end up giving you way too much smoothie or tasting, well, nasty.
  • Taste: If needed, add a little honey or maple syrup to sweeten this smoothie. I’ve found with a really good and ripe banana and the dates, you don’t need the additional sweetener, but this can vary; so give your smoothie a quick taste and add a teaspoon or two as needed. (BTW, honey will make it no longer vegan.)

View of the Butter Pecan Smoothie with a straw in it.

STORAGE

Storage

This Butter Pecan Smoothie is best enjoyed right after blending! It doesn’t sit, store, or re-freeze well. If you won’t consume the whole smoothie in one sitting, I recommend halving the recipe.

More Smoothie Recipes:

Butter Pecan Smoothie

This Butter Pecan Smoothie tastes like dessert in a cup! No one will be the wiser that we’re sneaking VEGGIES into it!

Butter Pecan Smoothie

This Butter Pecan Smoothie tastes like dessert in a cup! No one will be the wiser that we’re sneaking VEGGIES into it!

Recipe Notes

Note 1: Blender: You’ll need a good, powerful blender (like Blendtec or Vitamix) to break down the pecans and dates. If you don’t have one, I recommend soaking the pecans and dates first in boiling water for about 10 minutes. Drain well and cool before adding.
Note 2: Taste: If needed, add a little honey or maple syrup to sweeten this smoothie. I’ve found with a really good and ripe banana plus dates you don’t need the additional sweetener, but this can vary; so give your smoothie a quick taste and add a teaspoon or two as needed. (BTW, honey will make it no longer vegan.)

Nutrition Facts

Calories: 415kcal | Carbohydrates: 53g | Protein: 9g | Fat: 22g | Saturated Fat: 4g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 11g | Cholesterol: 15mg | Sodium: 51mg | Potassium: 1082mg | Fiber: 8g | Sugar: 28g | Vitamin A: 7749IU | Vitamin C: 28mg | Calcium: 212mg | Iron: 2mg

We do our best to provide accurate nutritional analysis for our recipes. Our nutritional data is calculated using a third-party algorithm and may vary, based on individual cooking styles, measurements, and ingredient sizes. Please use this information for comparison purposes and consult a health professional for nutrition guidance as needed.