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    Home » Recipes » Fall

    Healthy Pumpkin Smoothie

    Published: Sep 20, 2020 · Modified: Sep 17, 2023 by Ashlee Welter · This post may contain affiliate links · This blog generates income via ads · 3 Comments

    Jump to Recipe Print Recipe

    This healthy pumpkin smoothie tastes just like pumpkin pie in a glass! It's the perfect blend of pumpkin, festive spices and sweetness. Make this smoothie for breakfast, lunch or dessert!

    healthy pumpkin smoothie in tall glass with a pumpkin in the background.

    If you like pumpkin pie, there is a very good chance that you will LOVE this smoothie! It is a healthy alternative to eating a slice of pumpkin pie. This healthy pumpkin smoothie tastes very similar to pumpkin pie and is healthy way to satisfy cravings. The smoothie is sweetened with bananas, helping to keep it lower in calories and fat.

    Looking for more smoothies? Check out this Pina Colada Smoothie or Green Tea Smoothie! And if you are really looking for another healthy alternative, pair this smoothie with these popular baked boneless wings!

    Note: There are links on this site that are "affiliate links". This means that I may receive a small commission if you subscribe or purchase something through the links provided.

    Jump to:
    • Reasons To Love This Smoothie
    • Ingredients Needed
    • Ways to Make This More Nutritious
    • Step by Step Instructions
    • Expert Tips
    • Smoothie Meal Prep
    • Nutrition Information
    • Recommended Products
    • Recipe FAQs
    • More Fall Favorites
    • Healthy Pumpkin Smoothie

    Reasons To Love This Smoothie

    • This is a healthy pumpkin flavored treat! The smoothie is sweetened with bananas, which provide a natural sweetener. You do not have to add any extra sugar.
    • The pumpkin smoothie is easy to make! It requires only 6 ingredients!
    • This is a great way to use up leftover pumpkin!

    Ingredients Needed

    healthy pumpkin smoothie ingredients
    • Pumpkin Puree: Use only ½ cup for 1 serving of smoothie. Refrigerate the leftovers if you’re planning to make more smoothies or pumpkin goodies. The pumpkin should last 3-4 days in the refrigerator if placed in an airtight container.
    • Banana: use a very ripe banana: this creates sweetness without having to add any extra sugar. Freeze the banana the night before making the smoothie.
    • Almond Milk: vanilla almond milk. Usually, I go for the unsweetened type, but this time I used the regular vanilla flavor for a hint of added sweetness.
    • Pumpkin Pie Spice: adds the perfect amount of pumpkin pie flavor
    • Cinnamon: adds a festive flavor to the smoothie

    Ways to Make This More Nutritious

    • Protein Powder: Add 1 scoop of your favorite vanilla protein powder (adds 10-15 grams protein depending on the brand)
    • Add ½ cup of vanilla Greek yogurt (adds 10 grams protein depending on brand)
    • Leafy Greens: Add a handful of spinach or kale to boost the fiber, vitamins, and minerals in your smoothie without significantly affecting the flavor.
    • Chia Seeds or Flaxseeds: A tablespoon of chia seeds or ground flaxseeds can provide omega-3 fatty acids, fiber, and additional thickness to your smoothie.
    • Greek Yogurt: Replace some of the almond milk with Greek yogurt to increase the protein content and creaminess of your smoothie.
    • Nut Butter: Add a tablespoon of almond or peanut butter for healthy fats and extra creaminess.
    • Oats: A couple of tablespoons of rolled oats will contribute fiber and make your smoothie more filling.
    • Hemp Seeds: Sprinkle some hemp seeds on top for protein, omega-3s, and a slight nutty taste.

    Step by Step Instructions

    Step 1: Add the almond milk, pumpkin, banana, ice and spices into a blender.

    Step 2: Blend on high until smooth and no large pieces remain. Serve cold!

    Expert Tips

    • Use a frozen banana and slice into pieces before adding to the blender. Using a frozen banana cuts down on the amount of ice that is needed.
    • Measure out your ice cubes. This is important to avoid getting too much or the smoothie will not have much flavor
    • This recipe can be double and tripled if wanting to make larger servings. I recommend using a large blender that has a strong motor.
    • If your blender does not have as powerful of a motor, blend all ingredients first and then add the ice.

    Smoothie Meal Prep

    This is a great smoothie for meal prep! Throw all ingredients except for the banana and ice into the blender the night before. The next morning, add your ice and banana and blend away.

    This high-speed blender is a great option for making smoothies on the go because the blending container is the same container you take with you!

    Nutrition Information

    This healthy pumpkin smoothie is loaded with pumpkin! One benefit of this smoothie vs. pumpkin goodies is that you get a ½ cup worth of pumpkin in one serving. Most other pumpkin treats only have a ½ cup - 1 cup TOTAL of pumpkin for the entire recipe.

    Pumpkin Health Benefits

    Canned pumpkin is a low-calorie food option with many nutritional benefits. ½ cup of pumpkin is only 50 calories, which makes it a great addition to smoothies, or even in cooking to add moisture, such as to a bread or chili!

    Pumpkin is loaded with Vitamin A. ½ cup provides 250% of your daily needs. Some studies have found that this may help improve vision.

    Pumpkin also has 3 g fiber per ½ cup. This is a soluble fiber that aids in digestion.

    Need more convincing the pumpkin is a nutritional superstar? Check out this article on pumpkin.

    Pumpkin Pie Vs. Pumpkin Pie Smoothie Nutrition

     Pumpkin PiePumpkin Smoothie
    Calories325240
    Fat13 g4g
    Sugar25g19g
    Protein5.2 g1.6g

    *adding protein powder adds an extra ~ 100 calories/15 g pro

    Recommended Products

    • High Power Blender or Food Processor: Having a strong blender will help create an even consistency of the smoothie. A food processor can also be used if you do not have a blender.
    • Smoothie Cup: This insulated tumbler is perfect for taking your smoothie on the go! And it claims it can keep your drink cold for up to 18 hours with no sweating!
    healthy pumpkin smoothie in tall glass with a pumpkin in the background.

    Recipe FAQs

    What is the healthiest thing to put in a smoothie?

    The healthiest things to put in a smoothie are typically leafy greens like spinach or kale, as they are packed with vitamins, minerals, and antioxidants. Also, adding a variety of fruits, such as berries, and a source of protein like Greek yogurt or plant-based protein powder can make your smoothie a well-rounded and nutritious choice.

    What is the best liquid to put in a smoothie?

    The best liquid in a smoothie often depends on your dietary preferences, but unsweetened almond milk is a commonly used option. It's low in calories, adds a nutty flavor, and pairs well with a wide range of fruits and vegetables in smoothies.

    Can you lose weight drinking one smoothie a day?

    Drinking one smoothie a day can be a part of a weight loss plan if the smoothie is well-balanced and fits within your daily caloric needs. However, weight loss primarily depends on your overall diet and lifestyle, so it's essential to ensure that the rest of your meals and snacks align with your weight loss goals as well.

    More Fall Favorites

    • Gluten free pumpkin bars
      Gluten Free Pumpkin Bars
    • GF pumpkin bread
      Gluten Free Pumpkin Bread
    • The Best Gluten Free Pumpkin Cookies
      The Best Gluten Free Pumpkin Cookies
    • The-Best-Baked-Oranges
      The Best Oven Baked Oranges
    healthy pumpkin smoothie in tall glass with a pumpkin in the background.

    Healthy Pumpkin Smoothie

    Ashlee Welter
    This healthy pumpkin smoothie is a festive fall drink that's easy to make! It has the perfect balance of sweetness, pumpkin and fall flavors.
    5 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Total Time 10 minutes mins
    Course Breakfast, dinner, Snack
    Cuisine American
    Servings 1 serving
    Calories 241 kcal

    Equipment

    • 1 blender

    Ingredients
      

    • 1 cup almond milk vanilla
    • ½ cup canned pumpkin puree
    • 1 banana frozen
    • ½ teaspoon cinnamon
    • ¼ teaspoon pumpkin pie spice

    Optional Add-In's

    • 1 scoop vanilla protein powder
    • honey

    Instructions
     

    • Slice the frozen banana into 1 inch slices.
    • Combine the almond milk, banana, pumpkin puree, cinnamon and pumpkin pie spice in a blender.
    • Blend until smooth. Serve immediately!

    Notes

    TIPS
    • Banana should be ripe to give the smoothie a sweet flavor. 
    • Use a frozen banana so that you do not have to use ice cubes to get a frozen smoothie texture. 
    • Vanilla almond milk is recommended over the unsweetened almond milk. 
    OPTIONAL ADD INS: 
    • Protein powder: add 1 scoop of vanilla flavored protein powder for extra protein 
    • Honey: add 1 tablespoon of honey for added sweetness
    • Increase the amount of cinnamon and pumpkin pie spice if desired

    Nutrition

    Calories: 241kcal | Carbohydrates: 54g | Protein: 4g | Fat: 4g | Saturated Fat: 0.3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 333mg | Potassium: 682mg | Fiber: 8g | Sugar: 19g
    Tried this recipe?Mention @pinchofwellness or tag #pinchofwellness!

    More Fall

    • honey chipotle wings
      Honey Chipotle Wings
    • gluten free dairy free banana bread
      Gluten Free Dairy Free Banana Bread
    • healthy-white-chicken-chili
      Healthy White Chicken Chili (Crockpot or Stovetop)
    • Healthy-Cranberry-Orange-Sauce
      Low Sugar Cranberry Sauce

    Comments

    1. Jennifer says

      September 09, 2022 at 10:07 pm

      5 stars
      This is my favorite smoothie! Sooo good.

      Reply
      • Ashlee Welter says

        September 17, 2022 at 7:11 pm

        It’s the best!

        Reply
    2. Maggie says

      September 20, 2020 at 4:24 pm

      5 stars
      Awesome! I love fall with pumpkin drinks. This recipe looks very tasty! Thank you!

      Reply
    5 from 2 votes

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    Recipe Rating




    ashlee welter pinch of wellness

    Hi, I'm Ashlee! I'm a Registered Dietitian with over 12 years of experience in nutrition, cooking, and health! I am an expert in developing gluten free and healthy recipes!

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