Pumpkin Pie Smoothie

December 31, 2021  Adriana Lee Avatar
Pumpkin Pie Smoothie


oat milk 1 cup
pumpkin puree 1/2 cup
frozen banana 1
almond butter (or sub sunflower seed butter or peanut butter) 1 tbsp
protein powder (I used Chai flavored, but vanilla is perfect) 1 scoop
ground cinnamon 1/4 tsp
pumpkin pie spice 1/4 tsp
vanilla extract 1 tsp

The moment pumpkin puree hits the shelves each year, my morning protein shakes get a serious upgrade! While every coffee shop in North America is serving up pumpkin spiced lattes, we tend to forget that pumpkin is actually a nutrient dense food! 

These are a few of the health benefits of everyone’s beloved fall food – pumpkin:

  • Rich in Vitamin A
  • High antioxidant content
  • Packs vitamins for immune boosting
  • Vitamin A, Lutein and Zeaxanthin help with eyesight
  • Nutrient dense with a low calorie count
  • Heart healthy due to Potassium, Vitamin C and Fiber
  • Vitamins A, E, and C for healthy, glowing skin

Nutrition Facts in one cup of cooked pumpkin:

  • Calories: 49 – Pumpkin is 94% water, which means it’s hydrating, and also low in calories.
  • Fat: 0.2 grams
  • Protein: 2 grams
  • Carbs: 12 grams
  • Fiber: 3 grams
  • Vitamin A: 245% of the Reference Daily Intake (RDI)
  • Vitamin C: 19% of the RDI
  • Potassium: 16% of the RDI
  • Copper: 11% of the RDI
  • Manganese: 11% of the RDI
  • Vitamin B2: 11% of the RDI
  • Vitamin E: 10% of the RDI
  • Iron: 8% of the RDI
  • Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins.
  • It’s also quite high in beta-carotene, a carotenoid that your body processes into vitamin A.

This Pumpkin Pie Smoothie is a fall staple for me! It’s a healthy, protein packed breakfast – and also a sweet tooth satisfying dessert! This smoothie is creamy, protein-packed, and tastes just like you’re biting into a slice of pumpkin pie!


  • Using a frozen banana is great for keeping your smoothie cold, without adding ice which can mess up the consistency.
  • Peel your ripe bananas, coat them in some kind of citrus like lemon juice or orange juice to prevent browning, and freeze them in a freezer safe container.
  • I used oat milk, but if you prefer almond milk that will work too. You can also sub half of the milk for yogurt or coconut yogurt if you want it creamier. 
  • I sometimes use ½ tablespoon of maple syrup to make it sweeter, but this recipe uses vanilla extract which gives it enough sweetness for me. Alternatively, you could add a date for more sweetness.
  • If you don’t have pumpkin pie spice on hand, use a pinch each of nutmeg, ginger, and allspice instead.
  • Feel free to add more oat milk or milk of your choice if it’s not blending well. 
  • Add your liquid to the blender first for easier blending. 
  • Optional add ons: hemp seeds, chia seeds, flaxseed meal.


  • Blend all ingredients until smooth. Serve & enjoy!




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