Dishing Up the Dirt

Butternut Molasses Smoothie Bowls

I’m so excited to share this recipe with you all since it’s a breakfast I’ve been enjoying since before the holidays. I don’t know what’s taken me so long to finally get to posting this but I hope you find this just as satisfying and delicious as we do. The superfood toppings are a bonus and add a great punch!

We are still working our way through butternut squash from the farm season. I love roasting whole butternut squash at the beginning of the week and pureeing it so we can throw it into smoothies, soups or simply add a little cheese or tahini and spread it on toast. Sounds weird, but spreading pureed squash on toast is delicious!

Anyhow, if you don’t feel like roasting your own butternut squash you can easily swap it with canned butternut squash from the store. This smoothie bowl is packed with superfood nutrition and will keep you full for hours. I love the addition of the molasses for its flavor and extra iron boost! Who knew butternut and molasses where a match made in heaven?

I hope you all love these smoothie bowls as much as we do. Grab a spoon and dig in!

Butternut Molasses Smoothie Bowls

Prep Time: 5 minutes    Cook Time: 0 minutes    Serves: 2

  • 1 1/2 cups unsweetened almond milk (homemade preferred) OR milk of choice
  • 1/2 cup cooked butternut squash, pureed
  • 1 frozen banana
  • 1 Tablespoon chia seeds
  • 1-2 Tablespoons almond butter (or nut butter of choice)
  • 1/2 Tablespoon blackstrap molasses
  • 3 Medjool dates, pitted, chopped and soaked in warm water until soft (about 5-10 minutes)
  • 1 teaspoon pure vanilla extract
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground ginger
  • cacao nibs
  • pecans
  • pumpkin seeds
  • hemp seeds
  • drizzle of pure maple syrup


  1. Place all ingredients (minus the toppings) in a high speed blender and whirl away until smooth. Taste test and adjust seasonings if need be.
  2. Top with your favorite superfood goodies, a drizzle of pure maple syrup, grab a spoon and enjoy!


*Use this recipe as a guide and adjust measurements and ingredients as necessary

Leave a Reply

17 thoughts on “Butternut Molasses Smoothie Bowls

  1. Donna says:

    This looks so amazing and the flavor combinations is so interesting! Can’t wait to try this!

  2. Jeanna says:

    Looks yummy! any tips for roasting butternut squash? do you have to peel it or can you just slice it long ways, remove seeds and throw it in the oven?

    1. Andrea says:

      just slice it, remove seeds and throw it in the oven! Then it’s easy to scoop the insides once it’s tender. I roast my at 425F for about an hour.

  3. This looks absolutely incredible! I have never thought of putting molasses in a smoothie, which is odd, as I love molasses, am often lower on iron, and love smoothies-great idea!

  4. Butternut and molasses. Now that’s a combination I haven’t thought of before. But this smoothie bowl looks divine and I’m saving it for when the weather warms up around here.

  5. Nicola says:

    Hi Andrea,

    Love the picture of your butternut on the vine. We planted a few in our yard this year, but so many of the little pumpkins have dropped off the vine… any tips? I’m a total beginner…

  6. Anu says:

    This smoothie looks super delicious and appetizing! Loved it. 🙂

  7. francesca says:

    I love your spice combination here – and medjool dates in anything <3

  8. This looks and sounds deeelish!

  9. This looks divine! I can’t wait to give it a try 🙂

  10. Ve says:

    I noticed that all of the posts were from folks who hadn’t tried this breakfast smoothie bowl yet so I just wanted to write to say I just made and ate this recipe and loved it!
    It was serendipity because I had leftover roasted butternut squash and blackstrap molasses that I bought to increase my iron levels but never know what to use it in.
    The flavors worked well together, it was very filling and satisfying and the toppings gave it a nice crunch 🙂

    Thank you Andrea!

    1. Andrea says:

      Thank you for posting the comment! I’m so happy you enjoyed the smoothie as much as we do. Cheers!

  11. Veggiesue says:

    Funny, I see my “handle” didn’t completely come through ( I must have stopped short when entering it). Anyway, I’m known as Veggiesue here in Phoenix :- )
    I was lucky enough to learn about you from the Sept 2013 issue of Self. I quickly made 4 out of the 6 recipes you provided with the Sweet Potato and Kale Pizza probably being my favorite! I feel so fortunate to have found your amazing website and you are so very generous to share your recipes and life with others.
    Thank you!
    Time to peruse your breakfast section again as I haven’t eaten yet and am looking for inspiration.

  12. nikki says:

    What a great idea! 🙂

  13. Sharon says:

    Just made a double batch….LOVE the taste! Can it be frozen?

  14. Sandee says:

    This is not thick! It came out like a drink

    1. Andrea says:

      so sorry you had poor results. this is always a thick drink for us. Not sure what went wrong on your end. Try adding less liquid next time.

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