Healthy Pumpkin Pie Smoothie

Since fall is that pumpkin spice cravings time of year where we love all things pumpkin, here's my healthy pumpkin pie smoothie recipe. It tastes like pumpkin pie in smoothie form. Rich and smooth with warm spices, a touch of vanilla, and of course pure pumpkin puree. Puree it all in a blender and you have a nutritious pumpkin protein smoothie for a healthy fall breakfast.

Fall is many people's favorite season, mine included. I am ready for cooler weather and fall foods, even living in sunny Southern California. Fall mode means pumpkin and comfort food again. Drinking one of these pumpkin pie breakfast smoothies makes it a great start.

Jump to:

• Pumpkin Nutrition: More Than Pie
• Ingredients
• Ingredient Notes
• Protein Powder
• "Milk" Options
• Spice is Nice
• Sweetening
• Tools
• More Favorite Pumpkin Recipes
• 📖 Recipe
• 💬 Comments

Pumpkin Nutrition: More Than Pie

If you say pumpkin most people say pie. But pumpkin is much more than a dessert ingredient; it's super nutritious.

Beta-carotene is behind pumpkin’s bright orange flesh (which turns into vitamin A), providing antioxidant and anti-inflammatory benefits. It’s good for your eyes, bones, teeth, immune system. Sign me up.

And don’t forget dietary fiber. Just ½ cup of pumpkin provides 4 grams of fiber, something we all need to get more of.

Ingredients

A delicious way to start the day and a perfect breakfast for fall.

• ¾ cup almond milk (6 ounces)
• ⅓ cup canned pumpkin puree (not pumpkin pie filling)
• ¼ cup canned coconut milk 4 ounces
• 2 tablespoons flaxseed, ground
• 1 dropper pumpkin spice stevia drops or maple syrup
• ¾ teaspoon vanilla extract (or ½ teaspoon vanilla paste)
• 1 teaspoon warm spices blend cinnamon, nutmeg, allspice, clove
• 1-2 scoops protein powder of choice

Ingredient Notes

For leftover pumpkin puree, transfer out of the can to a glass container and refrigerate for up to a week.

Freshly ground flaxseed is a nutritional power add providing healthy fat, fiber (8 grams!) and protein (5 grams) plus it adds texture and body. For the best nutrition, grind flaxseed right before you use it in a small spice grinder like this. Don't add flaxseeds whole as the blender can't break them down

Add freshly ground flaxseed to your smoothie for some healthy fat (12 grams), fiber (8 grams!) and protein (5 grams) plus it adds texture and body. For the best nutrition, grind flaxseed right before you use it in a small spice grinder like this. Don't add flaxseeds whole as the blender can't break them down.

Protein Powder

There are a myriad of options, from pumpkin seed protein powder and plant-based blends to whey, caesin, egg white and more. Whey protein makes it creamier. Many people like a scoop of vanilla protein powder; just be sure the ingredients are real vanilla, not fake. That's why I generally buy unflavored and add my own. Here's a clean brand with real vanilla. If it gets too thick, add a little water.

If you are confused about choosing a healthy protein powder, this article will help

"Milk" Options

This healthy pumpkin smoothie uses a combination of almond milk and canned coconut milk (vegan pumpkin smoothie). If these milks don't work for you, use the milk of your choice. Here are options, from plant-based milk to dairy milk:

• Canned coconut milk is handy to have in the pantry as a basic staple versus buying refrigerated dairy coconut milk (and cheaper too). Plus using the canned coconut milk is rich with a creamy texture. If you want to reduce the fat, go half coconut milk and half water.
• If you are allergic to nuts or coconut, try oat milk instead.
• For almond milk, it's easy to grab a bottle at the store, but try making homemade for the best flavor. It's super easy, just soak overnight, refresh the water, and blend. I do not strain.
• If you use soy milk, be sure you're buying organic (or it's likely GMO)
• Another option, use pumpkin seeds to make milk. Nut-free, high-protein, and a lovely pale green color. Recipe here.
• If you enjoy dairy milk, use whole milk.
• Cashew milk is yet another option you can make at home.
• None of these work? Try coconut water with a tablespoon or two of almond butter

Spice is Nice

What we associate with pumpkin flavor is really the spices. One of the oldest known spices, cinnamon was once more prized than gold. Cinnamon has been linked to potential health benefits including controlling blood sugar, helping with nausea, colds, and is thought to increase energy, vitality, and circulation.

So love on yourself and your family by enjoying cinnamon for more than its warm and lovely taste. Add a little nutmeg, clove or vanilla. Maybe a little allspice? They are all good.

Sweetening

The sugar-free option is Pumpkin Spice liquid stevia drops, or for a keto version, use this monk fruit based syrup, plain or maple. Another option is a little real,maple syrup

Tools

All you need is a blender. Pout all of the ingredients in and give it a whirl until smooth. Like it cool? Add ice. Otherwise let your blender run for a minute to warm it up.

More Favorite Pumpkin Recipes

Try this black bean pumpkin soup (one of my super easy favorites). To make your own pumpkin puree, check out this recipe from my friend Sally Vargas. For my pumpkin tart recipe (easier than pie), read here. It's GF and grain-free. Or try this maple pumpkin cake, and how to toast pumpkin seeds.

For more healthy and delicious smoothies, try this chocolate energy smoothie.

📖 Recipe