Pumpkin Smoothie

Thick, creamy, and full of seasonal flavors, this Pumpkin Smoothie is such a treat perfect for mornings. It's made with simple pantry ingredients and packs all the essential nutrients - fiber, proteins, and Omega-3s. It's loaded with beautiful pumpkin puree, walnuts, and spices and doesn't have added sugars.

When pumpkins come in season, I become obsessed. Making pumpkin puree and then baking Pumpkin Oatmeal Cookies and Pumpkin Bread is something that is MUST in my house every year. Boys enjoy all the sweet pumpkin treats and I love baking and making with pumpkin.

For hectic mornings, Pumpkin Granola is an excellent choice so are the smoothies. And this delicious Pumpkin Smoothie is currently high on my favorite list.

It's incredibly thick and creamy, full of sweet pumpkin flavor and spices that make the Fall so beautiful.

Ingredients used

For this pumpkin smoothie recipe, you will need only a few simple pantry ingredients.

• Pumpkin puree. Pumpkin puree is not only sweet and flavorful but also loaded with nutrients. It's packed with vitamins and minerals, and especially high in beta-carotene, a potent antioxidant that our body turns into vitamin A which is essential for a strong immune system. (1)
• Milk of choice. I used oat milk, but any non-dairy milk such as almond, cashew, or soy milk. Cow's milk is ok too.
• Banana. I used frozen banana.
• Yogurt. I used probiotic yogurt, but you can use any yogurt (regular, low-fat, or Greek yogurt). Kefir drink is also a great option if you want to add more probiotics. The yogurt gave the smoothie amazing creaminess. But also added gut-friendly probiotics, transforming it into a powerful metabolism-boosting drink. 
• Sweetener (optional). See "Recipe tips" for recommendations.

To give this smoothie extra flavor and boost, I tossed in some superfoods as well:

• Pumpkin spice. I love my homemade Pumpkin Pie Spice blend.
• Flax seeds. They are an excellent source of healthy Omega-3s, but also a great source of fiber - a great addition to smoothies. 
• Walnuts. Walnuts are not only flavorful but very nutritious. They are a good source of Omega-3 and an excellent source of powerful antioxidants that fights inflammation. 
• Dried cranberries. To balance sweet pumpkin flavors. 
• If you are missing some of the ingredients, just look at the "Substitutions" section below. I offer plenty of replacements.

How to make Pumpkin Smoothie

Making this pumpkin pie smoothie is quite easy. It will take you 5 minutes and all you need is a good blender.

Step by step instructions

• Start with preparing and measuring all the ingredients. I like to use measuring cups.
• Take the blender and add all ingredients. Note: add wet ingredients first for easier blending.
• Mix everything at high speed until you get a smooth silky texture.
• If the smoothie is too thick, add a little more liquid – milk or water. Blend again until everything is well combined.
• Taste the smoothie and add additional sweetener if the smoothie is not sweet enough to your taste. (See "Recipe tips" section for sweetener recommendation)
• Transfer the smoothie into a smoothie glass. 
• ADD TOPPINGS: I used chopped walnuts and pepitas. Be creative here and add toppings you like. 
• Serve and enjoy!
• Makes 1 serving that serves 1 person as a full meal, or 2 servings as a snack.

Substitutions

• You can homemade pumpkin puree or canned.
• You can use any type of yogurt here (regular, low-fat, Greek style), or even kefir. Dairy or non-dairy, they are all fine.
• You can use any plant-based milk here except coconut milk. Coconut milk won't work well here. Cow's milk is fine.  
• Substitute ground flax seeds with hemp seeds or chia seeds (it will add more proteins and Omega-3's). 
• Substitute walnuts with pecans.
• Substitute dried cranberries with raisins or currants.

Smoothie variations

• Make it without banana: Substitute banana with ½ avocado. It will make smoothie creamy. Note: in this case, you will need to add extra sweetener. Banana is added for creaminess but also for sweetness.
• Make it protein-packed: Add a scoop of protein powder. This will transfer smoothie into a great protein-packed, post-workout shake. I recommend unflavored protein powder or vanilla flavored.  
• Make it more energizing and nutritious: Add in a tablespoon of nut butter, like cashew butter or almond butter.
• Make it vegan: Use non-dairy products, plant-based milk, and vegan yogurt.

Tips for storing

• Store in a glass jar with a lid or shaker and keep refrigerated for up to one day.
• If you left the smoothie standing too long it will set. Don't forget to shake or stir before drinking!
• Remember, all smoothies oxidate when left standing. That's not bad. But to reap all benefits from ingredients, it's best to have the smoothie freshly made.

Recipe tips

• When adding ingredients to a blender, always add the liquids first. Doing this will help your blender run easily and this will prevent making lumps.
• Use a high-power blender to ensure everything blends well and the smoothie is silky smooth. 
• Frozen banana is the best for making this pumpkin smoothie. It blends into a thick very refreshing drink that gives you a cold punch.
• If you don't have a frozen banana at hand, just slice the banana and pop it in the freezer for at least 1 hour. Or just add in some ice cubes, for that cool kick.
• Pumpkin puree smoothie can be very thick. Add more liquids, water (recommended) or milk, until you achieve desired consistency. It should be runny but not to watery.
• Make sure you use ground flax seeds. Grinding flax seeds is the best way to make the most of their health benefits. 
• Sweetener recommendations:
  • I recommend using 1-2 dates, date syrup, raw honey, or maple syrup.
  • Stevia or any low-carb sweetener are good options too.
  • If you are using dates, make sure you soak them in warm water for at least 10 minutes. Drain them before using them.

Recipe

Pumpkin Smoothie

By Natalie

Thick, creamy, and full of seasonal flavors, this Pumpkin Smoothie is such a treat perfect for mornings. It's made with simple pantry ingredients and packs all the essential nutrients - fiber, proteins, and Omega-3s.

5 from 70 votes

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Total Time 5 minutes mins

Course Breakfast, Smoothie

Cuisine American, International

Servings 1 serving

Calories 385 kcal

Equipment

• Measuring cups
• Blender

Ingredients

  

1x2x3x

• ½ frozen banana
• ½ cup probiotic yogurt
• ½ cup pumpkin puree
• ½ cup oat milk
• ½ teaspoon pumpkin spice mix
• 1 tablespoon ground flax seeds
• A handful of walnuts (about 1 tablespoon)
• 1 tablespoon dried cranberries

Instructions

 

• Take the blender and add all ingredients. Add in ice cubes, if using.
• Mix everything on high speed until you get an even smoothie texture.
• If the smoothie is too thick, add a little more liquid – milk or water. Blend again until everything is well combined.
• Taste the smoothie and add additional sweetener if you like. I recommend using date syrup, raw honey or maple syrup, or stevia. This is totally based on your preference.
• Transfer the smoothie into a tall glass.
• ADD TOPPINGS (optional): I used chopped walnuts and pepitas. Be creative here and add toppings you like.
• Serve and enjoy!

Notes

Makes 1 serving that serves 1 person as a full meal, or 2 servings as a snack/light meal.

As a measure, I used a US cup (240ml). Nutrition values are calculated without toppings.

Substitutions

• You can use homemade pumpkin puree or canned.
• You can use any type of yogurt here (regular, low-fat, Greek-style), or even kefir. Dairy or non-dairy, they are all fine.
• You can use any plant-based milk here except coconut milk. Coconut milk won't work well here. Cow's milk is fine.  
• Substitute ground flax seeds with hemp seeds or chia seeds.
• Substitute walnuts with pecans.
• Substitute dried cranberries with raisins or currants.

Make it without banana: Substitute banana with ½ avocado.

Make it protein-packed: Add a scoop of protein powder. 

Make it vegan: Use non-dairy products, plant-based milk, and vegan yogurt.

Store in a glass jar with a lid or shaker and keep refrigerated for up to one day. Add more liquid - milk or water, if needed, and shake or stir the smoothie before drinking.

Nutrition

Serving: 1serving | Calories: 385kcal | Carbohydrates: 57g | Protein: 11g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 3g | Cholesterol: 16mg | Sodium: 123mg | Potassium: 826mg | Fiber: 10g | Sugar: 37g | Vitamin A: 19474IU | Vitamin C: 11mg | Calcium: 391mg | Iron: 4mg

Keyword healthy pumpkin smoothie, pumpkin pie smoothie, pumpkin puree smoothie, pumpkin smoothie, pumpkin smoothie recipe, pumpkin spice smoothie

Tried this recipe?Don’t forget to rate it and leave the comment. I would love to hear what you think.

DisclaimerThe nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but I have endeavored to be as accurate as possible.

More recipes to try