I finally perfected a Pumpkin Smoothie Recipe that is healthy, banana free, sugar free, dairy free, low calorie and vegan, and the ingredient combo is unexpectedly clever.

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I never thought a smoothie could trick me into thinking I was eating dessert, but this Healthy Pumpkin Smoothie Recipe totally does. It tastes exactly like pumpkin pie and somehow still feels light, which makes me do a double take every time I sip.

I use canned pumpkin puree as the star and unsweetened almond milk to keep it creamy without weighing me down, and honestly even when I rush and eyeball things it still comes out great. If you want something that reads like dessert but works for breakfast, this Pumpkin Pie Smoothie Healthy will surprise you.

Ingredients

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Light dairy free base, low calorie, adds creaminess and blends flavors, not too sweet.
Fiber rich, packed with vitamin A, adds natural sweetness, it’s the star of this drink.
Gives silky texture, boosts protein, makes smoothie thicker without dairy, mild flavor.
Optional protein punch, sweet vanilla note hides pumpkin’s earthiness, keeps you full longer.
Adds omega 3s and fiber, helps digestion, slightly nutty taste and subtle thickness.
Warm spices give that pie vibe, cinnamon, clove and nutmeg, smells cozy.
Low calorie sweeteners, a few drops add sweetness without sugar spikes, use sparingly.

Ingredient Quantities

1 cup unsweetened almond milk or any other plant milk

1/2 cup canned pumpkin puree its the star

1/2 cup silken tofu for creaminess and protein

1 scoop vanilla vegan protein powder (optional)

1 tablespoon ground flaxseed

1 teaspoon pumpkin pie spice

1/2 teaspoon ground cinnamon

1/2 teaspoon pure vanilla extract

2 to 4 drops liquid stevia or monk fruit sweetener to taste

1 cup ice cubes

Pinch of fine sea salt

How to Make this

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1. Put 1 cup unsweetened almond milk into your blender first so the machine doesnt fight the thick stuff later.

2. Add 1/2 cup canned pumpkin puree (use plain pumpkin not the sweetened pie filling), then 1/2 cup silken tofu for creaminess and protein.

3. If you want extra protein add 1 scoop vanilla vegan protein powder now, otherwise skip it.

4. Sprinkle in 1 tablespoon ground flaxseed, 1 teaspoon pumpkin pie spice, 1/2 teaspoon ground cinnamon, 1/2 teaspoon pure vanilla extract and a pinch of fine sea salt.

5. Add 2 drops of liquid stevia or monk fruit to start, you can always add more after tasting.

6. Toss in 1 cup ice cubes, secure the lid and blend on high until totally smooth, about 45 to 60 seconds; stop and scrape the sides once or twice so nothing hides up there.

7. Taste and adjust: add more sweetener if needed, or a splash more almond milk if it’s too thick, then pulse a few seconds to combine.

8. Pour into a glass, sprinkle a little extra cinnamon or pumpkin pie spice on top if you like, drink right away for best texture.

Equipment Needed

1. Blender, a high-speed one is best to crush ice and make it silky
2. Measuring cups (1 cup and 1/2 cup) for the milk and pumpkin
3. Measuring spoons (tablespoon and teaspoon) for flax, spices and vanilla
4. Can opener for the canned pumpkin
5. Rubber spatula to scrape the sides and get every last bit out
6. Tall glass or mason jar to serve in right away
7. Spoon for tasting and stirring when you tweak sweetness
8. Ice scoop or a dry measuring cup for the 1 cup ice (optional but handy)

FAQ

Q: Can I use fresh pumpkin instead of canned pumpkin puree? A: Yes, but cook and puree it first. Roast or simmer peeled cubes until very tender, then blend and drain any excess water. Use the same volume, 1/2 cup. Do not use pumpkin pie filling, that's sweetened and spiced already and will throw off the flavor.

Q: I have nut allergies, what milk and swap for silken tofu can I use? A: Use oat, pea, or coconut milk instead of almond. For the silken tofu, try 1/2 ripe banana for creaminess and a little extra protein powder or 2 tablespoons of plain dairy or coconut yogurt if that works; results change a bit but it still tastes good.

Q: How do I make it sweeter or less sweet? A: Start with 2 drops of liquid stevia or monk fruit, taste, then add more. You can also use 1 tablespoon maple syrup or agave if you want a more natural sugar, or honey if you are not vegan. Remember protein powders vary in sweetness so taste as you go.

Q: Can I omit the protein powder or the flaxseed? A: Yes, both are optional. Protein powder boosts protein and makes it more filling. Ground flaxseed adds omega-3s and thickens it. If you skip flax, you can add 1 tablespoon chia seeds or a bit more tofu/banana to keep body.

Q: How do I fix texture problems like grainy or watery smoothie? A: Grainy usually means the flax wasn't ground or your blender is low power, blend longer. Watery means too much liquid or thawed ice, so add a few more ice cubes or a spoonful more tofu/banana to thicken, blend again.

Q: Can I make this ahead and how should I store it? A: Yes, but leave out the ice and chill in an airtight jar in the fridge for up to 24 hours, 48 if you need to, shake or re-blend before drinking. If you added flax it may thicken more over time, just add a splash of milk and stir or blend.

Healthy Pumpkin Pie Smoothie Recipe Substitutions and Variations

Unsweetened almond milk: swap with oat milk for a creamier, slightly sweeter cup, soy milk if you want more protein, or light coconut milk for extra richness (thin with a splash of water if it gets too heavy).
Canned pumpkin puree (the star): use cooked mashed sweet potato, roasted butternut squash puree, or carrot puree if you dont have pumpkin — flavors will be a bit different but still cozy.
Silken tofu: replace with plain Greek yogurt for tang and protein (not vegan), 1 ripe banana for natural sweetness and creaminess, or 1/4 avocado for ultra silky texture and healthy fats.
Ground flaxseed: swap with chia seeds (whole or ground), hemp hearts for a nutty protein boost, or oat bran for extra fiber; if you use chia, give the smoothie a minute to thicken so it blends smoother.

Pro Tips

– Freeze some of the pumpkin into ice cube trays and use those cubes instead of only regular ice. It keeps the drink from getting watered down and makes it extra creamy and cold, you’ll notice the flavor stays stronger.

– If you add protein powder, mix it into a little bit of the milk first or add it after a quick blitz of the other ingredients so it doesnt clump and turn chalky. Pulse a few seconds to finish and check the texture.

– Let the spices and vanilla sit with the pumpkin and tofu for 5 minutes before you blend, that helps the spices “wake up” and taste brighter. Sounds weird but it actually makes a big difference.

– Start with the minimum sweetener, taste, then add more, and if you want a rounder sweetness use a teaspoon of maple syrup or a soft Medjool date instead of more stevia. A tablespoon of nut butter will also smooth things out and add richness if it feels thin.

Healthy Pumpkin Pie Smoothie Recipe

Recipe by Sam Ecclestone

0.0 from 0 votes

I finally perfected a Pumpkin Smoothie Recipe that is healthy, banana free, sugar free, dairy free, low calorie and vegan, and the ingredient combo is unexpectedly clever.

Servings

servings

Calories

330

kcal

Equipment: 1. Blender, a high-speed one is best to crush ice and make it silky
2. Measuring cups (1 cup and 1/2 cup) for the milk and pumpkin
3. Measuring spoons (tablespoon and teaspoon) for flax, spices and vanilla
4. Can opener for the canned pumpkin
5. Rubber spatula to scrape the sides and get every last bit out
6. Tall glass or mason jar to serve in right away
7. Spoon for tasting and stirring when you tweak sweetness
8. Ice scoop or a dry measuring cup for the 1 cup ice (optional but handy)

Ingredients

1 cup unsweetened almond milk or any other plant milk
1/2 cup canned pumpkin puree its the star
1/2 cup silken tofu for creaminess and protein
1 scoop vanilla vegan protein powder (optional)
1 tablespoon ground flaxseed
1 teaspoon pumpkin pie spice
1/2 teaspoon ground cinnamon
1/2 teaspoon pure vanilla extract
2 to 4 drops liquid stevia or monk fruit sweetener to taste
1 cup ice cubes
Pinch of fine sea salt

Directions

Put 1 cup unsweetened almond milk into your blender first so the machine doesnt fight the thick stuff later.
Add 1/2 cup canned pumpkin puree (use plain pumpkin not the sweetened pie filling), then 1/2 cup silken tofu for creaminess and protein.
If you want extra protein add 1 scoop vanilla vegan protein powder now, otherwise skip it.
Sprinkle in 1 tablespoon ground flaxseed, 1 teaspoon pumpkin pie spice, 1/2 teaspoon ground cinnamon, 1/2 teaspoon pure vanilla extract and a pinch of fine sea salt.
Add 2 drops of liquid stevia or monk fruit to start, you can always add more after tasting.
Toss in 1 cup ice cubes, secure the lid and blend on high until totally smooth, about 45 to 60 seconds; stop and scrape the sides once or twice so nothing hides up there.
Taste and adjust: add more sweetener if needed, or a splash more almond milk if it’s too thick, then pulse a few seconds to combine.
Pour into a glass, sprinkle a little extra cinnamon or pumpkin pie spice on top if you like, drink right away for best texture.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.