Now that it’s fall it’s officially PSL (pumpkin spice latte) season. And if you live where it’s still 80 degrees in October like I do, a pumpkin smoothie is a more refreshing way to get those fall flavors. Even if you don’t, I still recommend this protein-packed, creamy smoothie.
It’s easy enough to make for breakfast and has a nice mix of healthy fats, protein, and a little carbs. Plus with the pumpkin in it, it even has some veggies. You could have it as a post-workout snack or whip some up for dessert. The kids won’t even know it doesn’t have ice cream in it. Although, I don’t have anything against healthy ice cream now and then.
This smoothie is naturally gluten-free and can easily be made dairy-free.
Pumpkin Spice Smoothie Ingredients
I used raw milk for this, but you could substitute any milk you prefer. If you’re looking for a dairy-free option, then cashew milk would taste really good. Unsweetened almond milk or coconut milk are some more non-dairy milk options.
Many pumpkin smoothies call for vanilla yogurt but most of these have added sugars. I prefer to use plain Greek yogurt (lower in sugar and high in protein) then add my own vanilla and natural sweetener. If you prefer not to use the maple syrup, then try raw honey, stevia, or even a frozen banana.
And if you want to stay dairy-free, there are a lot of good dairy-free yogurts at stores now. You can even make your own coconut milk yogurt.
Pumpkin
What would a pumpkin pie smoothie be without some pumpkin? You can use homemade or canned pumpkin here. Since the recipe doesn’t call for much it’s a good time to use that leftover pumpkin puree. I recommend staying away from pumpkin pie filling though. These already have the spices mixed in, but they’re also full of lots of unhealthy sugar.
Pumpkin Pie Smoothie Toppings
Dress up your smoothie with some toppings! These can add a little extra crunch and nutrition. Here are a few ideas
Healthy Pumpkin Pie Smoothie Recipe
This protein-packed pumpkin spice smoothie tastes like a milkshake with its fall flavors. It makes for a yummy breakfast smoothie or snack.
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Blend all the ingredients until smooth in a blender.
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Top with cinnamon and coconut sugar or your favorite topping, if desired. Enjoy!
Nutrition Facts
Healthy Pumpkin Pie Smoothie Recipe
Amount Per Serving (1 serving)
Calories 168
Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 2g13%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 1g
Cholesterol 42mg14%
Sodium 102mg4%
Potassium 313mg9%
Carbohydrates 18g6%
Fiber 1g4%
Sugar 13g14%
Protein 15g30%
Vitamin A 4902IU98%
Vitamin C 1mg1%
Calcium 233mg23%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
The nutrition data is for one serving of smoothie without any toppings.
More Pumpkin Recipes
Looking for some new recipes to try? Here are some more of my family’s favorite fall-inspired dishes.
Are you a fan of pumpkin spice flavors? What are some of your favorite ways to use pumpkin? Leave a comment and let us know!
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