Now the fall is officially PSL (Pumpkin Spice Latte) season. And if, like me, you live where it’s 80 degrees in October, pumpkin smoothies are an even more refreshing way to experience those fall flavors. Even if you don’t, I still recommend this protein-packed, creamy pancake.
It’s easy enough to eat for breakfast and has a good mix of healthy fats, protein, and little carbs. In addition to the pumpkin, there are also some vegetables. You can drink it as a post-workout snack or whip some up for dessert. The children do not even know that there is no ice cream in it. Although I don’t really have anything to do with healthy ice cream now and then.
This smoothie is naturally gluten-free and can easily be made dairy-free.
Pumpkin spice soft ingredients
I used raw milk for this, but you can substitute any milk you like. If you’re looking for a dairy-free option, raw milk tastes great. Unsweetened almond milk or coconut milk are some additional non-dairy milk options.
Many pumpkin smoothies call for vanilla yogurt, but most have added sugar. I prefer to use Greek yogurt (low in sugar and high in protein) then add my own vanilla and natural sweetener. If you prefer not to use maple syrup, then try it Raw honeystevia or frozen banana.
And if you want to stay dairy-free, there are many good dairy-free yogurts in stores now. You can even make your own coconut milk yogurt.
Pumpkin
What would be soft without pumpkin? Here you can use homemade or canned pumpkin. The recipe doesn’t call for much, so it’s a good time to use leftover pumpkin puree. I recommend avoiding the pumpkin pie filling though. These spices are already mixed, but they are full of unhealthy sugar.
Pumpkin Pie Soft Toppings
Dress up your smoothie with some extras! These can add a little more irritation and nutrition. Here are a few ideas.
Healthy Pumpkin Pie Smoothie Recipe
This protein-packed pumpkin spice rub tastes like a milkshake with its smooth fall flavor. Makes a delicious breakfast smoothie or snack.
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Blend all ingredients in a blender until smooth.
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Top with cinnamon and coconut sugar or your favorite toppings, if desired. Enjoy!
Nutrition facts
Healthy Pumpkin Pie Smoothie Recipe
Amount per service provider (1 time)
Calories 168
Calories from fat 36
% Daily Value*
Fat 4 g6%
Saturated fat 2 g13%
Polyunsaturated fat 0.1 g
Monounsaturated fat 1 g
Cholesterol 42 mg14%
Sodium 102 mg4%
Potassium 313 mg9%
Carbohydrates 18 g6%
Fiber 1 g4%
Sugar 13 g14%
Protein 15 g30%
Vitamin A 4902IU98%
Vitamin C 1 mg1%
Calcium 233 mg23%
Metal 1 mg6%
* Percent daily values are based on a 2000 calorie diet.
The nutritional information is for one serving of soft food without any additives.
More pumpkin recipes
Looking for some new recipes to try? Here are some more of my family’s favorite fall-inspired dishes.
Are you a fan of pumpkin spice? What are some of your favorite ways to use pumpkin? Leave a comment and let us know!
