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My Pumpkin Smoothie Is Packed With Protein And Fiber
This pumpkin smoothie is one of my favorite ways to transition from warmer days to fall. It’s cold and refreshing, but also has all the pumpkin spice flavor I crave this season. I originally made it with a specialty spread that’s hard to find, but based on your feedback, have recently re-tested it to work with virtually any nut or seed butter. Here’s why this pumpkin smoothie recipe is such a winner when you have some leftover pumpkin puree to use up:
- Cozy pumpkin pie flavor – Sometimes I call this a pumpkin pie smoothie, because it’s got all the best parts I love about pumpkin pie — real pumpkin, pumpkin spice, and vanilla — blended into a cool, creamy drink.
- Thick and creamy – It’s thicker than most smoothies I’ve tried, which felt right for fall. But you can easily customize the thickness to your liking!
- Packed with protein and fiber, with no refined sugar – My pumpkin smoothie recipe packs in around 14 grams of protein and nearly 8 grams of fiber per cup. (Give or take depending on the type of nut butter and milk you choose!) Plus, it’s gluten-free and naturally sweetened… and not too sweet.
- Ready in 2 minutes – Everything goes straight into the blender, so it’s basically zero prep. You can totally throw this together on any busy morning!
When you want pumpkin pie flavor but aren’t quite ready for a hot pumpkin spice latte, this easy pumpkin smoothie hits the spot. Make it with me!
“Delicious! My 4 young kids and I love this smoothie. Definitely adding this to our rotation of smoothies.”
-Sarah
Ingredients & Substitutions
Here I explain the best ingredients for my pumpkin smoothie recipe, what each one does, and substitution options. For measurements, see the recipe card.
- Pumpkin Puree – Use plain canned pumpkin puree, not pumpkin pie filling, which already contains sugar and spices. You can also use homemade roasted pumpkin (or even leftover roasted butternut squash!) and puree it, but you may need to drain extra liquid or add less milk to the smoothie.
- Pumpkin Pie Spice – Mine includes cinnamon (the main flavor), nutmeg, ginger, cloves, and allspice, and makes this pumpkin smoothie taste like fall. You can use store-bought if you prefer.
- Banana – A frozen banana makes the smoothie colder, thicker, and provides natural sweetness. If you don’t want the sugar and starch of banana, you can swap in a medium avocado to thicken (if you’ve made my avocado smoothie, you know it hides surprisingly well!) or just skip it (if you don’t mind a thinner result). However, I highly recommend a sweetener to make up for the lost sweetness. My personal favorite here is natural sugar-free maple syrup, but regular works as well.
- Nut Or Seed Butter – I originally made this pumpkin smoothie recipe with this white chocolate hazelnut spread. You still can, but many of you have asked me for more accessible options. I re-tested and found that it works beautifully with other nut butter, including almond butter, cashew butter, peanut butter (a stronger flavor), and even sunflower seed butter (for a nut-free option). If you want some extra flavor, a tablespoon or two of Besti Brown monk fruit sweetener makes a nice fall-inspired addition… think brown sugar without the refined sugar.
- Greek Yogurt – For creaminess, a little tang, and protein. I use plain Greek yogurt, but vanilla yogurt also works and makes the smoothie sweeter. For a dairy-free option, use a thick plant-based yogurt, such as coconut yogurt.
- Milk Of Your Choice – I used unsweetened almond milk first, but have since enjoyed this smoothie using regular dairy milk too. Feel free to use your favorite milk, such as oat milk, coconut milk, or even hemp milk.
- Vanilla Extract – Brings out the pumpkin flavor and makes the spices taste more like pumpkin pie.
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My Recipe Tips
- Use a frozen banana for the thickest texture. I do this instead of adding ice, so the pumpkin flavor doesn’t get watered down.
- A high-powered blender works best. You need one that can crush ice, since the banana is frozen. If yours is less powerful, you can use a fresh banana instead, but your pumpkin smoothie won’t be as thick and frosty.
- Use cold ingredients if you can. This helps the smoothie stay chilled for longer.
- Pour the milk into the blender first. It’s a small detail, but I find adding liquids first helps blend everything more easily.
- If you use natural nut or seed butter, give it a good stir. The oil can separate in the jar, so I always mix it back in before measuring.
- Adjust the consistency after blending. Different yogurts and nut butters vary in thickness. Add extra milk just 1 tablespoon at a time if the smoothie is too thick to sip.
- Feeling fancy? Add a swirl of sugar-free whipped cream and a light sprinkle of pumpkin pie spice (pictured in this post), cinnamon, chopped nuts, or even sugar-free caramel.
Pumpkin Smoothie (Easy Recipe)
By
My easy pumpkin smoothie recipe tastes like cool, creamy pumpkin pie in a glass! It's packed with protein and fiber, with no refined sugar.
Instructions
[ See my tips ]Tap on the times in the instructions to start a kitchen timer.
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Combine all ingredients in a blender.
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Puree until smooth.
Did you make it? Leave a review or tag me @wholesomeyum on Instagram!
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: Check out my recipe tips above to help you get the best thick, creamy texture and some fun topping ideas.
- Storage: Keep covered in the refrigerator for up to 2-3 days. The smoothie is thickest and freshest right after blending, but you can shake, stir, or re-blend it if it separates.
- Freeze: Freeze leftovers in an ice cube tray, then re-blend the cubes with a splash of milk. I prefer this to thawing the smoothie as a single block.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
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Pumpkin Smoothie
12 Comments
Sarah Holsinger
1Delicious!!!! Myself and my 4 young kids love this smoothie. Definitely adding this to our rotation of smoothies.
Wholesome Yum D
0I’m so happy to hear that, Sarah! I love that it’s a hit with both you and your kids. So glad it’s earned a spot in your smoothie rotation!
Robyn
0I recently found a recipe for a chocolate smoothie that uses an avocado instead of a banana and the smoothie is definitely thick and creamy. Do you think it would work to substitute an avocado for the banana in your recipe?
Maya | Wholesome Yum
0Hi Robyn, I think it would, but you’d probably need to add a sweetener.
Charlotte
0Hi Maya! I want to try out this recipe and I was wondering, can you sub the hazelnut spread with almond butter? I believe the texture would be the same, I guess only the flavor would change a bit, but would like your opinion! Thanks!!
Maya | Wholesome Yum
0Hi Charlotte, Yes, you can use any nut or seed butter! I’ve actually updated the recipe to say this.
LaWanda
0Hi Maya! This looks delicious, but I would need to leave out the banana. I do not develop recipes or calculate nutritional values (I leave that to the pros). Do you know what the net carbs would be without the banana? Thank you for all you do for those of us who are keto/low carb.
Maya | Wholesome Yum
0Thank you, LaWanda! You can customize the recipe in my Wholesome Yum App to remove the banana and it will auto update the nutrition info for you. I’d recommend adding a sweetener if you remove the banana — you can just add to taste. Hope this helps.
laura
0This was exactly what I needed today, so delish!
Kim
0I wonder if you could sub avocado for the banana to make it creamy and thick.
Maya | Wholesome Yum
0Hi Kim, Yes, but you’d lose the sweetness in the recipe, so you’d need to add a sweetener.
Journa
0This is a new family favorite! It is very creamy, delicious, and healthy. Highly recommend it!