This creamy, rich, satisfying pumpkin pie smoothie is a delicious way to celebrate the flavors of fall. It tastes like your favorite fall dessert, but it’s far lower in calories and much better for you.
Packed with protein from Greek yogurt, complex carbs from real pumpkin, and healthy fats from almond butter and flaxseed meal, this fast and easy recipe satisfies your pumpkin spice craving in the most nutritious way.
Why This Recipe Works
This smoothie takes about 5 minutes to whip together, so it’s fast and easy to make.
You can double or triple the recipe, freeze it in ice cube trays, and enjoy it for breakfast, a quick lunch on the go, or a healthy afternoon snack.
As a dietitian, I also love it because it’s so good for you.
It features real pureed pumpkin. Pumpkin is high in complex carbs to keep you full for a long time. Plus, it's rich in beta-carotene and other nutrients that support your immune system, promote healthy eyesight, reduce your cancer risk, and help maintain healthy blood pressure.
It also has almond butter and ground flaxseeds (flaxseed meal) for a dose of healthy fats that can benefit your heart.
And, it’s high in protein from Greek yogurt and milk. It's pretty much a complete meal in a glass!
Here are the key ingredients needed to make this recipe. Substitutions and variations are listed in the section below.
Canned pureed pumpkin. Double-check to ensure you're grabbing a can of PLAIN pureed pumpkin, not pumpkin pie filling, which has lots of added sugar.
Frozen banana. This adds natural sweetness and works so much better than ice to make this smoothie rich, cold, and creamy.
Plain Greek yogurt. It has no added sugar and is much higher in protein than regular yogurt.
Flaxseed meal. Flaxseed meal is the same as ground flax seeds. You can usually find it in the baking section. It adds protein, omega-3 fats, and fiber to this pumpkin smoothie. Keep the bag in your refrigerator and sprinkle some on your overnight oats, in a smoothie, or try my flaxseed protein balls.
Pumpkin pie spice mix. This is such a great shortcut spice mix for this recipe, my pumpkin spice energy balls, or of course, pumpkin pie. It saves you from measuring small amounts of all those fall spices.
Substitutions and Variations
- This smoothie isn’t overly sweet. If you want it sweeter, add a drizzle of maple syrup.
- If you’re nut-free, substitute sunflower butter for the almond butter.
- For a dairy-free option, use almond, oat, or coconut milk and swap non-dairy yogurt for Greek yogurt.
- For even more protein, add a scoop of plain or vanilla protein powder to the blender.
- If you don’t have pumpkin pie spice mix, use this recipe to make your own. Double or triple the recipe and keep it in a jar for next time.
- For a pumpkin spice latte twist, use cold brewed coffee in place of milk.
First, combine all the ingredients except the maple syrup in a regular or bullet blender. Blend for about 20 seconds or until it’s smooth.
Second, taste your smoothie and add maple syrup (a teaspoon or two) if you prefer it sweeter.
Third, pour it into a glass and enjoy.
- This recipe makes about 1 ½ cups, so I find a small bullet blender works best for blending. If you’re doubling the recipe, use a full-sized blender.
- You can easily double or triple this recipe and keep leftovers in small freezer bags or ice cube trays. Let the frozen mixture thaw for about 15 minutes, so it’s easier to blend.
- When you have overripe bananas, peel them and store them in a freezer bag so you’ll always have frozen bananas for smoothies.
- Chill your can of pumpkin overnight for an extra cold smoothie.
- If you’re adding vanilla protein powder for extra protein, you shouldn’t need additional sweetener.
Yes, you can store leftover pumpkin in a covered container in the refrigerator for up to one week or freeze it in ice cube trays for up to three months. Let the cubes thaw for about 15 minutes before making another pumpkin pie smoothie. You can also use leftover pumpkin in savory recipes like Creamy Pumpkin Pasta Sauce.
Yes, it has a nice mix of protein, fat, and healthy carbs, and if you leave the maple syrup out, it has no added sugar. Also, research suggests that the flaxseed meal in this recipe can help reduce your blood sugar.
Other Pumpkin Recipes
Wondering what to do with your leftover pumpkin? Use it in these recipes!
Pumpkin Pie Smoothie
- ½ cup canned pureed pumpkin cold
- 1 medium banana frozen
- ½ cup milk regular or plant-based
- ½ cup plain Greek yogurt non-fat or low-fat
- 1 tablespoons almond butter
- 1 tablespoon flaxseed meal
- 1 teaspoon vanilla extract
- ½ teaspoon pumpkin pie spice mix
- 1 teaspoon maple syrup optional
- Break the banana into chunks and place it in the blender jar.
- Add all of the remaining ingredients except for the maple syrup to the blender. Blend for about 20 seconds or until everything is smooth.
- Taste and add the maple syrup if you want more sweetness.
- Serve immediately.