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    Home » Recipes » the daniel plan

    Healthy Pumpkin Pie Smoothie

    Published: Nov 15, 2021 · Modified: Aug 28, 2022 by Sally Cameron · This post may contain affiliate links · 8 Comments

    1117 shares
    Jump to Recipe Print Recipe
    creamy orange pumpkin smoothie in a glass

    For fall and 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.

    Creamy Pumpkin Pie Breakfast Smoothie
    Creamy orange pumpkin smoothie in a glass topped with cinnamon.

    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
    • Instructions
    • Protein Powder
    • "Milk" Options
    • Spice is Nice
    • Sweetening
    • More Favorite Pumpkin Recipes
    • More 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.

    Pumpkin pie smoothie | afoodcentriclife.com
    Pumpkin pie breakfast smoothie in a glass.

    Ingredients

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

    • ¾ cup almond milk (6 ounces)
    • â…“ 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 airtight 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

    fresh flaxseeds | afoodcentriclife.com
    Fresh flaxseeds in a small bowl.

    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.

    Instructions

    All you need is a blender. Pour 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.

    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

    homemade almond milk
    Homemade almond milk.

    "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. Here is my recipe for homemade coconut milk.
    • 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.

    Pumpkin pie smoothie | afoodcentriclife.com
    Pumpkin pie breakfast smoothie in a glass with cinnamon.

    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

    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.

    More Recipes

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

    📖 Recipe

    Healthy Pumpkin Pie Smoothie

    Sally Cameron
    Smooth and creamy with warm spices, a little vanilla, and of course, pumpkin. This smoothie tastes like liquid pumpkin pie. Puree it all in a blender and you have a nutritious smoothie for a healthy fall breakfast.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 0 mins
    Total Time 5 mins
    Course Beverage, Breakfast
    Cuisine American
    Servings 1
    Calories 400 kcal

    Equipment

    • blender

    Ingredients
      

    • ¾ cup almond milk 6 ounces
    • â…“ cup canned pumpkin puree
    • ¼ cup canned coconut milk 4 ounces
    • 2 tablespoons flaxseed, ground
    • 1 dropper pumpkin spice stevia drops or maple syrup
    • ¾ teaspoon vanilla extract
    • 1 teaspoon warm spices blend cinnamon, nutmeg, allspice, clove
    • 1-2 scoops protein powder of choice

    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 maple syrup. This keto maple syrup is terrific and what I now use to reduce sugar. 
    Instead of individual spices you can use pumpkin spice blend. If it gets too thick, add water and blend.

    Nutrition

    Calories: 400kcalCarbohydrates: 20gProtein: 31gFat: 25gSaturated Fat: 14gPolyunsaturated Fat: 5gMonounsaturated Fat: 3gCholesterol: 50mgSodium: 307mgPotassium: 543mgFiber: 9gSugar: 8gVitamin A: 12796IUVitamin C: 5mgCalcium: 410mgIron: 5mg
    Tried this recipe?Let us know how it was!
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    Reader Interactions

    Comments

    1. Why the protein powder ? says

      September 21, 2018 at 7:35 am

      Just asking because I have never used it b4.

      Reply
      • Sally Cameron says

        September 26, 2018 at 5:40 pm

        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.

        Reply
    2. Tina K. says

      July 12, 2015 at 2:00 am

      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.

      Reply
      • Sally Cameron says

        July 12, 2015 at 5:18 pm

        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.

        Reply
    3. Maresa | the lovely says

      September 21, 2014 at 6:10 pm

      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!

      Reply
    4. Ordinary Blogger (Rivki Locker) says

      September 21, 2014 at 5:04 pm

      Liquid pumpkin pie? COUNT ME IN!! This looks and sounds wonderful.

      Reply
    5. Thalia @ butter and brioche says

      September 21, 2014 at 12:01 am

      This pumpkin pie smoothie looks and sounds so incredibly delicious.. great recipe and perfect for the fall!

      Reply
    6. Madonna/aka/Ms. Lemon says

      September 19, 2014 at 4:50 pm

      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.

      Reply

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