This healthy pumpkin smoothie is a nutritious breakfast or snack option because it's made with a balance of protein, healthy fats, and vegetables. It's creamy, filling, and filled with warming fall flavors!
I am not kidding when I say that this healthy pumpkin smoothie tastes so similar to pumpkin pie. The only difference is that it is a little less sweet, a little more creamy, and it’s totally appropriate as a snack or breakfast (but no judgment if you’re enjoying a slice of pumpkin pie for breakfast!).
As a registered dietitian I like to recommend vegetables whenever I can, and pumpkin smoothies are one of the rare options where it's easy to get vegetables into a sweet breakfast recipe!
What makes this pumpkin smoothie healthy? Canned pumpkin is rich in Vitamin A, and this smoothie is a balanced breakfast option because it features fiber, protein from Greek yogurt and milk, and complex carbohydrates.
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Why this recipe works
- Pumpkin pie flavored: Thanks to pumpkin pie spice and cinnamon, this pumpkin smoothie tastes just a less sweet pumpkin pie filling.
- Balanced ingredients: This smoothie has it all! Protein from Greek yogurt and milk, fiber from canned pumpkin and banana, and complex carbohydrates. This combination of nutrients makes the smoothie satisfying and filling.
- Versatile: While I think this is a great option for breakfast, it's also a great "healthy" dessert option. Another option is to add a scoop of vanilla protein powder to make a post-workout smoothie.
- Smooth and cold without using ice. Slicing banana and freezing it is the perfect way to create a thick and creamy smoothie without ice cubes!
Ingredients
- Pumpkin: Use canned pumpkin puree. This is not the same as canned pumpkin pie filling.
- Greek yogurt: I use vanilla but plain also works. Use coconut yogurt or your favorite vegan yogurt to make this recipe dairy-free.
- Milk: Soy milk is my go-to but any variety of milk works. I use unsweetened, unflavored soy milk for a neutral palette and to limit added sugars.
- Banana: The banana flavor is so subtle and it works well as a natural sweetener. I don't love the flavor of banana but it makes the smoothie so creamy that it's worth it here.
- Pumpkin pie spice and cinnamon add that classic pumpkin pie fall flavor. Pumpkin pie spice is a mix of cloves, nutmeg, cinnamon, ginger, and allspice. I buy it at the store but you can make your own at home.
Step-by-step instructions
Note: The only part of this pumpkin smoothie that requires prep is slicing and freezing bananas. I like to keep frozen bananas on hand so that I can just grab them when I'm ready to make a smoothie. It only takes about 30 minutes for the bananas to freeze.
Step 1: To freeze bananas for smoothies, slice a bunch of bananas into coins and lay them on a parchment paper-lined baking sheet or cutting board (whatever will fit in your freezer).
Freeze the banana slices for at least 30 minutes but preferably an hour.
Transfer frozen banana coins to a freezer container or gallon bag. Freeze for up to 2 months.
Step 2: Add all of the pumpkin smoothie ingredients to a blender. I use my Kitchenaid blender but any kind works, especially because this smoothie uses mostly soft ingredients.
Blend until it is creamy and smooth. For a thinner smoothie, or if the blender is having trouble breaking down the banana, add 1 tablespoon of milk at a time.
Cassidy's top tips
- Blender: I love my KitchenAid blender and it works like a charm with this pumpkin smoothie, but you don't need a fancy blender to make this recipe. Any kind will work.
- Sweetness: Adjust the amount of maple syrup based on banana ripeness. Some bananas are so sweet when ripe that you don't even need to add maple syrup. You can also use honey or agave syrup.
- Temperature: The frozen banana will cool down the smoothie, but if you want an ice-cold pumpkin smoothie I recommend adding 1-2 ice cubes. Crushed ice works even better if you have it on hand. You can also refrigerate the pumpkin filling for an even colder smoothie.
- Protein powder blends well into this smoothie and is a great way to pump up the protein content. I recommend choosing a plain or vanilla flavored protein powder.
- Toppings are a great way to add extra nutrition to smoothies and smoothie bowls. This pumpkin smoothie goes well with roasted salted pumpkin seeds or walnuts.
- There are a lot of ways to boost nutrients and make a smoothie more healthy. Check out my guide to filling smoothies for even more tips.
FAQ
Yes, you can technically omit the banana but I recommend using it because it adds a lot of creaminess. If you don’t like banana flavor you can use a just-ripe banana (greener peel) instead of a very ripe banana (brown and spotty). This will decrease the banana flavor.
Transfer leftover pumpkin puree to a container and refrigerate for 3-4 days for more smoothies, pumpkin pie dip, pumpkin mug cake, baked pumpkin oatmeal or vegan pumpkin muffins. You can freeze leftover pumpkin for up to 3 months. Let thaw overnight in the fridge before using.
Yes, this recipe is easy to make vegan. Just replace the Greek yogurt with your favorite non-dairy yogurt and use a non-dairy milk like soy or almond milk.
More easy smoothie recipes
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Recipe
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Healthy Pumpkin Smoothie
Ingredients
- 1 medium banana sliced into coins
- ½ cup pumpkin puree
- 5 ounces vanilla Greek yogurt see note #1
- ¼ cup milk of choice I use unsweetened, unflavored soy milk
- 1 tablespoon ground flaxseed optional
- 1-2 teaspoons maple syrup adjust to taste
- ¼ teaspoon pumpkin pie spice
- ½ teaspoon ground cinnamon
Instructions
- Place sliced banana on a parchment paper lined baking sheet or cutting board. Place in the freezer until frozen, about 30 minutes to 1 hour.
- Add all ingredients to a blender: frozen banana slices, pumpkin puree, yogurt, milk, ground flaxseed, maple syrup, pumpkin pie spice, cinnamon. Blend on low speed until smooth.
- Taste for sweetness. Add extra milk as needed to thin to desired consistency. Enjoy!
Video
Notes
- Banana: If you don't love bananas in smoothies I recommend using a just-ripe banana (yellow/green peel) instead of a very ripe banana (spotty peel). This will decrease the sweetness and the banana flavor.
- Greek yogurt: I use single-serve yogurt cups that are usually ~5 ounces. Plain yogurt, plain Greek yogurt and dairy-free yogurt also work.
- Making the smoothie without frozen banana: You can omit the banana but the smoothie will be slightly less creamy. You can increase the amount of yogurt for a creamier smoothie. Add a few ice cubes for a colder smoothie.
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