Looking for a quick, healthy breakfast that tastes like pumpkin pie? This pumpkin smoothie is thick, creamy, and full of pumpkin spice flavor. Made with canned pumpkin purée and simple, wholesome ingredients, it blends up in minutes and can easily be boosted with protein for a filling start to your day.
Fall means pumpkin everything, and this pumpkin smoothie is one of my favorites. And it's a healthy pumpkin smoothie - creamy, spiced, and just sweet enough. Made with canned pumpkin and simple ingredients, it blends up in minutes for a delicious fall breakfast or snack post-workout.
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Why You'll Love This Pumpkin Smoothie
- Pumpkin pie flavor - Warm spices make it taste like dessert in a glass, but it's good for you.
- Quick & nutritious - Blend it up in minutes.
- Healthy & flexible - Dairy-free, gluten-free, and easy to customize with your favorite milk or add-ins.
- Protein-ready - Boost it with protein powder or Greek yogurt for a filling pumpkin shake.
If you enjoy pumpkin, try making homemade pumpkin seed milk, an excellent source of plant-based protein, healthy fat, and minerals like potassium and magnesium.
Ingredients You'll Need
- Milk - I use homemade almond milk, but any favorite brand works. For nut allergies, try oat milk, rice milk, or regular dairy milk. If your smoothie is too thick, add a splash of water.
- Pumpkin - Use canned pumpkin purée (100% pumpkin), not pumpkin pie mix. It's easy to keep on hand and blends smoothly.
- Flaxseed - Grind whole golden flaxseeds right before blending for the freshest flavor, or use pre-ground. They add healthy fat, protein, and fiber.
- Sweetener - Options include pumpkin stevia drops, pure maple syrup, sugar-free maple syrup with monk fruit (my go-to), or honey.
- Vanilla - A good quality vanilla extract or paste enhances the pumpkin spice flavor.
- Spices - Cinnamon, nutmeg, allspice, ginger, or clove - or simply use pumpkin pie spice for a classic flavor profile.
- Protein powder (optional) - Add 1-2 scoops of your favorite to make this a protein pumpkin smoothie. See my post on how to choose a protein powder for tips.
For fun, make your own pumpkin pie spice blend starting with cinnamon and adding ground ginger, ground clove, and nutmeg.
Chef's Tool Tip: Handheld grinders. Small handheld grinders are a handy kitchen tool. Use them for coffee beans, whole spices, nuts and seeds. I use one to grind my flaxseed each day and for whole black peppercorns.
Substitutions and Variations
- Vary the milks, spices, and sweeteners and customize your healthy pumpkin pie smoothie.
- Add a little canned coconut milk for added creaminess and healthy fat.
- For another protein powder option, try this vegan pure pumpkin protein powder. It's really good.
- Other protein substitutions include plain yogurt or plain Greek yogurt, vanilla yogurt or vanilla Greek yogurt. Greek yogurt has twice the protein (then skip the vanilla extract).
- For more creaminess, add a little frozen banana.
How to Make Pumpkin Smoothie
Add a few ice cubes to smooth out your pumpkin smoothie if desired. If smoothies ever get to thick, add a little filtered water to thin down. Thicker smoothies fill you up longer, digest slower; thinner smoothies digest faster and you are not full as long.
Chef's Tip: Pumpkin Power
Pumpkin isn't just for pie - it's a nutrition powerhouse. The beta-carotene in its bright orange flesh converts to vitamin A, supporting healthy eyes, bones, teeth, and immune function. It's also rich in antioxidants and fiber (4 grams in just ½ cup). A pumpkin smoothie gives you all those benefits in a glass!
Serving Suggestions
Pour into a tall glass and enjoy right away. A pumpkin smoothie makes a quick fall breakfast, a refreshing post-workout refuel, or even a mini version for kids as a healthy after-school snack.
Have leftover pumpkin purée? Transfer it to a glass airtight container and refrigerate for up to a week - perfect for making another round of smoothies.
Recipe FAQs
It's best to use pure pumpkin purée. Pumpkin pie filling has added sugar and spices, which makes it much sweeter and changes the texture. Pure pumpkin purée gives you control over sweetness and flavor. Check labels - the only ingredient should be pumpkin.
Classic fall spices like cinnamon, nutmeg, ginger, and clove are perfect. You can also use pumpkin pie spice (a blend of all of these) for convenience.
Yes, but they're best fresh. Store in an airtight jar in the fridge for up to 24 hours. If it thickens, stir in a little water or re-blend with ice before drinking.
Maple syrup, honey, or dates add natural sweetness. For low-sugar or keto options, try monk fruit syrup, liquid stevia (plain or pumpkin spice), or sugar-free maple syrup. Each one slightly changes the flavor, but maple pairs especially well with pumpkin.
Yes. Pumpkin is low in calories, high in fiber, and rich in beta-carotene (vitamin A). When blended with milk or yogurt and optional protein powder, it makes a healthy, filling smoothie.
More Pumpkin Recipes
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📖 Recipe
Healthy Pumpkin Smoothie Recipe
Equipment
Ingredients
- 10 ounces almond milk 1 ¼ cups
- ⅓ cup canned pumpkin puree
- 1-2 tablespoons flaxseed, ground
- 1 tablespoon maple syrup or monk fruit maple syrup or liquid pumpkin stevia drops
- 1 teaspoon vanilla extract
- 1 teaspoon cinnamon or blend of warm spices cinnamon, nutmeg, allspice, clove, ginger
- 1-2 scoops protein powder of choice 20-25 grams
Instructions
- Place all ingredients in blender and puree until smooth and creamy. If it gets too thick add a little water.
Notes
- Dessert for breakfast? Why not. The pumpkin spice stevia drops are made by SweetLeaf, or use regular maple syrup. This keto maple syrup is terrific and what I now use to reduce sugar. It tastes terrific so why not reduce the sugar.
- Instead of individual spices you can use pumpkin spice blend. If it gets too thick, add water and blend.
- The protein levels in this smoothie will vary depending on what you use and how much.
- If you want it even creamier and richer with some healthy fat, add 2 tablespoons of canned coconut milk.
Nutrition
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Why the protein powder ? says
Just asking because I have never used it b4.
Sally Cameron says
I add protein powder to increase the protein level and get a good start to my day. Protein provides balance, and you will feel better if you get protein in each meal. Protein powders are supplements. They are good ones and bad ones on the market, and it can be confusing on which to buy. Please read my post on How to Choose a Protein Powder and see if that helps. Ask questions too. I'm happy to help. I've also listed ways to add protein without powders, such as with hemp seeds, and other plant-based options.
Tina K. says
I would love to see how many calories these smoothies contain. I need to watch my calorie intake and I'm looking for smoothies that have lime in them, but no greens. I have made frozen orange juice, frozen apple juice. I have also frozen fresh strawberries, blackberries, blueberries, peaches, mixed fruit, and I also have frozen orange and lime zest. I would really like to know what kind of diet smoothie or smoothies that will help me lose weight, I can make, using these ingredients.
By the way, I'm going to try this pumpkin pie smoothie. Sounds so good.
Sally Cameron says
Hi Tina. I've never measured the calories. I don't usually go by calories because I believe that if you are eating the right foods, don't eat fast food, junk, food, processed foods, eat lots of vegetables, quality proteins and healthy fats, you don't need to count calories. Sometimes it is good for reference or tracking though, I do understand that. You can add lime to any smoothie you want to, and always modify for your specific dietary needs, like eliminating the greens. One thought for you...I would not recommend using any juices as a base for your smoothies. Juices are pure sugar. I would suggest almond milk, unless you are nut-allergic. A few frozen berries is fine, say 1/2 - 3/4 of a cup, depending on your goals. If you are going lower carb, stay with the 1/2 cup. And since berries are frankly hard to measure, I suggest weighing them to get an idea of the true quantity. Use a digital kitchen scale. Berries will be lower in sugar, if that is a concern. Hope that helps.
One way to measure and track calories is using a smart phone app called My Fitness Pal. My husband uses it. I am just starting to use it out of curiosity. You could add the recipe to this app and see what it is, and make any adjustments that you personally need.
Maresa | the lovely says
We've got a few rainy days coming up this week - might be a perfect time to make this! I love love love getting into the Fall spirit!
Ordinary Blogger (Rivki Locker) says
Liquid pumpkin pie? COUNT ME IN!! This looks and sounds wonderful.
Thalia @ butter and brioche says
This pumpkin pie smoothie looks and sounds so incredibly delicious.. great recipe and perfect for the fall!
Madonna/aka/Ms. Lemon says
Okay, this sounds delish, but I need a few more cool days first. Just went to the market, it is full of fall veg. Love them, but I am not ready yet.