I turned pumpkin pie into a high-protein, vegan, gluten-free smoothie using surprising pantry staples, and as one of my go-to Healthy Fall Smoothies it actually keeps me full through a busy morning.

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Some mornings I want pumpkin pie for breakfast but that feels wrong, so I made it into a smoothie. It’s built around pumpkin puree and a frozen banana and the result feels decadent yet way less naughty than a slice.

It’s creamy, spiced and thick enough to sip or spoon, and sometimes I still catch myself wondering if I should call it dessert. I list it as one of my Healthy Fall Smoothies and people keep asking for the recipe.

If you like sneaky breakfasts that actually fuel your day, this might be the one to try. Youll wonder how something that healthy tastes so close to pie.

Ingredients

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Pumpkin puree: creamy low calorie, fiber and vitamin A, loads of pumpkin flavor
Banana: natural sweetness and carbs, potassium rich, makes smoothies thick and smooth
Almond milk: low calorie plant milk, keeps it light but still creamy
Vegan protein powder: adds protein, helps satiety and balances carbs, gives vanilla sweetness
Gluten free oats: whole grain carbs, fiber for fullness, boosts texture and body
Plant yogurt or silken tofu: extra creaminess, plant protein, adds tang or neutral base
Flax or chia: omega 3s, fiber, helps thicken and hold smoothies together
Maple syrup: natural sweetener, adds depth and caramel notes, use sparingly

Ingredient Quantities

1 cup pumpkin puree not pumpkin pie filling

1 ripe banana frozen if you want it thicker

1 cup unsweetened almond milk or any plant based milk

1 scoop vegan vanilla protein powder about 25 g

1/3 cup gluten free rolled oats

1/4 cup plain unsweetened plant based yogurt or 1/2 cup silken tofu for extra creaminess

1 tablespoon ground flaxseed or chia seeds

1 to 2 tablespoons pure maple syrup or to taste

1 teaspoon pumpkin pie spice

1/2 teaspoon ground cinnamon

1/4 teaspoon vanilla extract

Pinch of salt

4 to 6 ice cubes or 1/2 cup ice

Optional 1 tablespoon almond butter or peanut butter for extra protein and cream

How to Make this

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1. Pour 1 cup unsweetened almond milk into your blender first so the other stuff blends easier.

2. Add 1 cup pumpkin puree, 1 frozen ripe banana (or fresh if you like it thinner), 1/4 cup plain unsweetened plant based yogurt or 1/2 cup silken tofu, and 1 scoop vegan vanilla protein powder.

3. Toss in 1/3 cup gluten free rolled oats and 1 tablespoon ground flaxseed or chia seeds.

4. Add 1 to 2 tablespoons pure maple syrup, 1 teaspoon pumpkin pie spice, 1/2 teaspoon ground cinnamon, 1/4 teaspoon vanilla extract, and a pinch of salt.

5. If you want extra cream and protein stir in 1 tablespoon almond butter or peanut butter, totally optional but tasty.

6. Add 4 to 6 ice cubes or about 1/2 cup ice, then secure the lid. Pulse a few times to break up the ice, then blend on high until super smooth.

7. If it feels too thick add a splash more almond milk and blend again, if too thin add a few more ice cubes or a bit more frozen banana.

8. Taste and adjust sweetness or spices, blend briefly after any changes so it’s even.

9. Pour into a glass, sprinkle a little cinnamon or pumpkin pie spice on top if you want, and enjoy right away for best texture.

10. To make ahead: store in a sealed jar in the fridge up to 24 hours, stir or shake well before drinking; or freeze in portions and blitz from frozen for a thicker shake.

Equipment Needed

1. High speed blender with a tight fitting lid (start with the almond milk so stuff blends easier)
2. Measuring cups and measuring spoons
3. Rubber spatula or long spoon to scrape the jar and scoop out the smoothie
4. Knife and cutting board for the banana if you use a fresh one
5. Small scoop or spoon for the protein powder and nut butter
6. Ice tray or ice scoop and freezer for the ice or to keep bananas frozen
7. Blender tamper or long spoon to help pulse if needed
8. Glass, jar or travel cup for serving and for make ahead storage — shake or stir before drinking

FAQ

1 cup pumpkin puree not pumpkin pie filling

1 ripe banana frozen if you want it thicker

1 cup unsweetened almond milk or any plant based milk

1 scoop vegan vanilla protein powder about 25 g

1/3 cup gluten free rolled oats

1/4 cup plain unsweetened plant based yogurt or 1/2 cup silken tofu for extra creaminess

1 tablespoon ground flaxseed or chia seeds

1 to 2 tablespoons pure maple syrup or to taste

1 teaspoon pumpkin pie spice

1/2 teaspoon ground cinnamon

1/4 teaspoon vanilla extract

Pinch of salt

4 to 6 ice cubes or 1/2 cup ice

Optional 1 tablespoon almond butter or peanut butter for extra protein and cream

Q: Can I use canned pumpkin pie filling instead of pumpkin puree? A: No, dont use pumpkin pie filling. It has added sugar and spices. Use plain pumpkin puree for the right texture and flavor.

Q: How long will this keep in the fridge? A: Store in a sealed jar for up to 24 hours. It may separate, just shake or re-blend before drinking.

Q: Can I skip the protein powder? A: Yes you can. The smoothie will still be tasty, but protein will be lower. Add nut butter or silken tofu to boost protein instead.

Q: Are the oats necessary? A: They add body and make it more filling, but you can leave them out if you dont want oats. Use extra tofu or banana for thickness.

Q: Can I make it nut free? A: Totally. Use oat milk or soy milk and skip the almond or peanut butter. Make sure your protein powder is nut free too.

Q: How do I make it sweeter without syrup? A: Use a riper banana or a dates. Medjool dates blend well, pop 1 or 2 in the blender and taste as you go.

Pumpkin Pie Smoothie (Vegan & Gluten Recipe Substitutions and Variations

Pumpkin puree: swap with 1 cup cooked sweet potato or butternut squash puree — same texture, a bit sweeter so you might cut maple syrup by 1 tbsp.
Frozen banana: use 1/2 avocado for creaminess (less sweet) or 1/2 cup frozen mango for fruity sweetness; adjust sweetener to taste.
Unsweetened almond milk: sub with oat milk for extra cream, soy milk for neutral protein boost, or 3/4 cup canned coconut milk plus 1/4 cup water for a richer smoothie.
Vegan vanilla protein powder: replace with 1/2 cup silken tofu plus 1 tsp vanilla or 1/4 cup hemp hearts (both add protein, hemp gives a nuttier texture).

Pro Tips

1. Grind the oats first or let the finished shake sit for 5 minutes so the oats swell, that way you wont get gritty bits and it feels way smoother in your mouth.

2. Bloom the spices to make them pop, either toast them super quick in a dry pan or stir them into a spoon of warm maple syrup before adding, it makes the pumpkin spice taste way fresher.

3. If you want it thicker without extra ice, use more frozen banana or freeze single portions in an ice cube tray then blitz those cubes later, saves time and keeps it creamy not watered down.

4. Taste as you go, add syrup in small splashes and a tiny pinch of fine sea salt or a little splash of vanilla if it’s flat, small changes make big differences so dont overdo it.

Pumpkin Pie Smoothie (Vegan & Gluten Recipe

Recipe by Sam Ecclestone

0.0 from 0 votes

I turned pumpkin pie into a high-protein, vegan, gluten-free smoothie using surprising pantry staples, and as one of my go-to Healthy Fall Smoothies it actually keeps me full through a busy morning.

Servings

servings

Calories

706

kcal

Equipment: 1. High speed blender with a tight fitting lid (start with the almond milk so stuff blends easier)
2. Measuring cups and measuring spoons
3. Rubber spatula or long spoon to scrape the jar and scoop out the smoothie
4. Knife and cutting board for the banana if you use a fresh one
5. Small scoop or spoon for the protein powder and nut butter
6. Ice tray or ice scoop and freezer for the ice or to keep bananas frozen
7. Blender tamper or long spoon to help pulse if needed
8. Glass, jar or travel cup for serving and for make ahead storage — shake or stir before drinking

Ingredients

1 cup pumpkin puree not pumpkin pie filling
1 ripe banana frozen if you want it thicker
1 cup unsweetened almond milk or any plant based milk
1 scoop vegan vanilla protein powder about 25 g
1/3 cup gluten free rolled oats
1/4 cup plain unsweetened plant based yogurt or 1/2 cup silken tofu for extra creaminess
1 tablespoon ground flaxseed or chia seeds
1 to 2 tablespoons pure maple syrup or to taste
1 teaspoon pumpkin pie spice
1/2 teaspoon ground cinnamon
1/4 teaspoon vanilla extract
Pinch of salt
4 to 6 ice cubes or 1/2 cup ice
Optional 1 tablespoon almond butter or peanut butter for extra protein and cream

Directions

Pour 1 cup unsweetened almond milk into your blender first so the other stuff blends easier.
Add 1 cup pumpkin puree, 1 frozen ripe banana (or fresh if you like it thinner), 1/4 cup plain unsweetened plant based yogurt or 1/2 cup silken tofu, and 1 scoop vegan vanilla protein powder.
Toss in 1/3 cup gluten free rolled oats and 1 tablespoon ground flaxseed or chia seeds.
Add 1 to 2 tablespoons pure maple syrup, 1 teaspoon pumpkin pie spice, 1/2 teaspoon ground cinnamon, 1/4 teaspoon vanilla extract, and a pinch of salt.
If you want extra cream and protein stir in 1 tablespoon almond butter or peanut butter, totally optional but tasty.
Add 4 to 6 ice cubes or about 1/2 cup ice, then secure the lid. Pulse a few times to break up the ice, then blend on high until super smooth.
If it feels too thick add a splash more almond milk and blend again, if too thin add a few more ice cubes or a bit more frozen banana.
Taste and adjust sweetness or spices, blend briefly after any changes so it's even.
Pour into a glass, sprinkle a little cinnamon or pumpkin pie spice on top if you want, and enjoy right away for best texture.
To make ahead: store in a sealed jar in the fridge up to 24 hours, stir or shake well before drinking; or freeze in portions and blitz from frozen for a thicker shake.

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.