Easy Day Smoothie

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After dozens (and dozens) of smoothies, this is the recipe that I have settled on as the best, by which I mean it’s tasty, high protein, extremely nutritious, and the lowest calorie version. Clocking in at about 30g of protein and 46% DV for iron, there is a reason it’s called an Easy Day Smoothie: when you have this for breakfast, the rest of the day is just easy because you’re very well nourished.

The berries pack in antioxidants, the squash gives you 238% DV for vitamin A (a vitamin that many of us are actually deficient in supposedly), and if you use a fortified non-dairy milk, you’ll be getting a solid amount of calcium and vitamin B12 as well. But wait, there’s more (ha!); chia and hemp seeds are two of the best sources of vegan omega-3’s, which we all keep getting told to eat more of as they’ve been shown to fight inflammation.

I make mine in a Magic Bullet blender that has a 16 oz cup, so this recipe will yield about that much. The only downside to this smoothie is that finding canned squash year round isn’t easy unless you have a health food store nearby. However, it can be found online, substituted for fresh or frozen squash, or swapped or a banana (180 cals) or avocado (400 cals) if you need more calories for exercise, weight lifting or just in general.

One of my favorite things about this recipe is that it’s a whole foods smoothie. However, if you’re trying to diet, the seeds definitely pack in a lot of calories (about 440). Keep in mind, this is breakfast and you will likely feel so nourished that you may want to skip lunch (I often do, seriously, I’m not calling it an Easy Day for nothing). Switching out the hemp seeds or tahini for protein powder will definitely lower the calories though so keep that in mind as an option.


Easy Day Smoothie

Course: Breakfast
Servings: 1
Author: Dewy Blueberry


  • Blender


  • 1/2 cup canned butternut squash
  • 3/4 cup frozen fruit (cherries/berries)
  • 2 tbsp cocoa powder
  • 2 tbsp tahini
  • 4 tbsp hemp seeds
  • 2 tbsp chia seeds
  • 3/4 cup non-dairy milk


  • This recipe contains 30g of protein and 46% DV for iron (according to product labels). However, using a non-dairy milk that is fortified with calcium may affect iron absorption.
  • Protein breakdown: chia (4.7g), hemp seeds (13g), tahini (8g), squash (1g), hemp milk (1.5g), cocoa powder (1g), cherries/berries (about 1g)

Additional Tips:

  • If you don’t have non-dairy milk, fruit juice or tea can be used instead or even plain water if needed.
  • If you’d like it to be a bit sweeter, add maple syrup.
  • I use a liquid rather than ice because I don’t like the crisp cold that an ice smoothie creates. The frozen fruit provides just enough level of chill for me, however,  if you would prefer to use ice, cut down on the the squash, berries and liquid slightly to make room.
  • My favorite non-dairy milk for this is unsweetened hemp milk. If you’d like even more protein, try unsweetened Ripple (pea milk), which has 8g of protein per cup (vs. 2g in hemp milk).
  • Protein breakdown: chia (4.7g), hemp seeds (13g), tahini (8g), squash (1g), hemp milk (1.5g), cocoa powder (1g), cherries/berries (about 1g)


Comment below if you make this!

Would love to know how it works out for you and hear about any adjustments you make to the recipe!

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