You’re going to love this creamy, drinkable version of traditional pumpkin pie. It seriously tastes like the REAL DEAL. You can have pumpkin pie anytime of the year with this healthy pumpkin pie smoothie!
This smoothie is great for breakfast, snack time, or literally any time you want something sweet yet healthy. And it uses canned pumpkin puree which is a good source of beneficial nutrients like fiber, vitamin A, and vitamin C.
If you try this recipe don’t forget to leave a recipe rating or comment below to let me know what you think! Now, let me show you how easy it is to make this healthy pumpkin pie smoothie.
The Nutritional Benefits of Pumpkin
Canned pumpkin is so nutrient dense, it’s a shame that the most attention it gets is only during the fall months. One cup of pumpkin puree provides:
- 83 calories
- 2.7 gm of protein
- 505 mg of potassium
- 7 grams of fiber
- 10.3 mg vitamin C (as ascorbic acid)
- and over 20,000 mcg of vitamin A (as alpha- and beta-carotene)
It also contains other nutrients like vitamin D, folate, and iron. These nutrients have been shown to have health benefits if eaten in adequate amounts. Below, I describe a few of these benefits.
Pumpkin and Heart Health
All heart healthy eating patterns have one thing in common. That is a large focus on eating more plant-based foods. A few nutrients that make pumpkin especially beneficial for heart health are potassium, vitamin A, vitamin C, and fiber.
Most Americans do not get the recommended amount of potassium each day. According to the National Academies of Science, Engineering, and Medicine, the food sources that most adults get potassium from are coffee, white potatoes, and fruit. One cup of pumpkin provides 13% of the recommended adequate intake (AI) of potassium for most females and 10% of the recommended AI for most males.
Potassium is a wonderful heart-healthy mineral because research shows that adequate amounts of potassium help to lower blood pressure by relaxing blood vessels and blunting the effects of sodium in our diet.
Most of us also do not get nearly as much fiber as we need. One cup of pumpkin provides ~7 grams of fiber. This is 16% of the adequate intake of fiber for most adult males and 25% for most adult females. There is a strong correlation between fiber intake and a reduced risk of heart disease. In fact, by increasing your daily fiber intake by 5-10 grams/day, you could potentially decrease your risk of CHD by up to 37%.
Vitamins A and C are antioxidants that can help reduce risk for CVD by improving arterial stiffness and endothelial function. However some studies report benefits while others report the opposite. Overall, research supports a healthy balance, as deficiencies are also associated with a higher risk of heart disease and mortality.
Pumpkin and Vision Support
Another great thing about pumpkin is all that vitamin A and carotenoids. We all know that carrots are high in vitamin A and β-carotene, but so is pumpkin!
One cup of pumpkin provides over 200% of your daily recommended allowance of vitamin A.
β-carotene along with vitamin C help support eye function and vision. Consuming adequate amounts of these nutrients can prevent age-related macular degeneration as we age.
Pumpkin and GI Support
Pumpkin also affects gut function. This is because pumpkin, including canned pumpkin puree contains soluble fiber which can prevent constipation and diarrhea.
The inulin-rich fibers in pumpkin puree are also known to make beneficial changes to your gut microbiota. Your gut microbiota is a collection of all the bacteria that live in your gastrointestinal tract.
Pumpkin and Your Immune System
Vitamins A and C are also wonderful nutrients to help support a healthy immune system. The forms of vitamin A called alpha-carotene, beta-carotene, and beta-cryptoxanthin are powerful antioxidants that help fight inflammation in your body.
And vitamin C helps your immune system by fighting free radicals (unstable atoms that can damage cells). Your body cannot make vitamin C, so be sure to eat food sources of vitamin C every day, such as pumpkin, strawberries, oranges, tomatoes, and broccoli.
As you can see, there are many benefits to eating pumpkin. And this healthy pumpkin smoothie recipe is a great way to add these nutrients to your diet!
With only eight ingredients, this recipe is a breeze. Pumpkin pie ready to consume in mere minutes….heck yes! Here’s what you’ll need to make it:
Almond Milk– this is our liquid base to help blend everything together. To keep this recipe vegan, you can also use soy milk, rice milk, or any other plant-based milk. Tip: Try soy milk to add more protein!
Canned Pumpkin Puree– Make sure to get 100% canned pumpkin, NOT pumpkin pie filling which is completely different. Libby’s or any store-brand pumpkin puree will work.
Pitted Medjool Date– Instead of using maple syrup alone to add sweetness, I chose to add some by adding a Medjool date into the mix.
Ground Flaxseeds– Adding flaxseeds into smoothies is a fantastic way to get fiber and omega-3 fatty acids into your diet.
Pecans– Including pecans adds a little plant-based alpha linolenic acid (ALA) and gives a slight nutty flavor to this vegan pumpkin pie smoothie.
Pumpkin Pie Spice– Of course you cannot have a pumpkin pie without pumpkin pie spices. You can you a store-bought mix or make your own by mixing cinnamon, cloves, nutmeg, ginger, and allspice. Making your own is always great because you can adjust the flavors however you like!
Maple Syrup– Just a couple tablespoons is all you need. The date also helps to add natural sweetness.
Vanilla Extract– Finish this healthy pumpkin pie smoothie with some vanilla extract to bring all those flavors together.
How To Make A Healthy Pumpkin Pie Smoothie
This is a very easy pumpkin pie smoothie recipe. With only 8 ingredients to toss into your blender, you can have a delicious and nutritious, healthy dessert smoothie in-hand in a few minutes. Here are the step-by-step instructions:
Step 1: Gather and Measure Ingredients
There are 8 total ingredients for this vegan pumpkin smoothie. Start by gathering all your ingredients. Then measure them out and dump them straight into the blender as you go.
Step 2: Blend It Up
Blend all the ingredients for 1-2 minutes or until you have a nice and smooth consistency. This smoothie is very thick, so feel free to add more or less liquid to adjust the consistency.
Step 3: Pour and Enjoy
That’s it! All there is to do now is pour your healthy pumpkin pie smoothie into a glass and enjoy. You can make it any time your craving pumpkin pie but don’t want to spend hours making pie crust or baking it in an oven. This recipe makes two smoothies, one for you and one for…oh let’s face it, it’s so good you’ll drink all of it.
FAQ for Healthy Pumpkin Pie Smoothie
Yes. This recipe is vegan and uses almond milk. However, you can use other plant-based milk alternatives or cow’s milk if you prefer. Keep in mind that different types of milk have different flavors, so it will change the overall taste and nutritional analysis of the final product.
Yes, You can make this smoothie in advance, if stored properly. While it is best drank immediately after blending, use the follow steps to save it for later and reduce the amount of oxidation that takes place.
1. Pour your smoothing into a properly-sized airtight container, all the way to the top. 2. Stir and drink within 12-24 hours. Naturally separation may occur.
Yes, absolutely. You probably won’t notice much of a difference if you omit the pecans from this recipe. I only added them to mimic the pecan crust that some pumpkin pies have. And it also adds some plant-based omega-3s to this smoothie.
More Pumpkin Recipes
If you’re craving more pumpkin or just need to use up the rest of that canned pumpkin puree, here are a few yummy recipes I recommend:
- Healthy Pumpkin Biscotti Recipe (Using Olive Oil)
- Pumpkin Oatmeal Raisin Cookies [Egg-Free]
- Pumpkin Oatmeal Bars from fellow dietitian, Su-Nu Escobar, DCN, RDN, FAND
- Vegan Pumpkin Chili from The Vegan 8
More Smoothie Recipes
- Bahama Mama Tropical Smoothie (Heart-Healthy)
- Avocado Peanut Butter Smoothie
- Beet Smoothie for High Blood Pressure
- Green Passion Smoothie (COPYCAT)
- Strawberry Matcha Smoothie (Easy Vegan Recipe)
Healthy Pumpkin Pie Smoothie (Vegan)
- 1 blender
- 1½ cups almond milk unsweetened
- 1 cup 100% pumpkin puree canned
- 2 Tbsp maple syrup
- 2 Tbsp flaxseed ground
- ½ tsp pumpkin pie spice
- 1 tsp vanilla extract
- 1 medjool date pitted
- 2 oz. pecans chopped
- Add all of your ingredients into your blender.
- Blend for 1-2 minutes or until smooth.
- Pour into your favorite glass and sprinkle with some crushed pecans and more pumpkin pie spice if desired. Enjoy!
- You can definitely use alternative plant-based milks for this recipe or cow’s milk. Keep in mind that if using some milk alternatives, like coconut milk, the taste of you milk base will affect the final taste of your smoothie.
- If you have a nut allergy, you can leave out the pecans. I find that they give a nice texture and nuttiness to the smoothie.
- Add some decorative toppings such as a dollop of whipped cream and a sprinkle of some cinnamon and nutmeg. Or maybe cinnamon and sugar rimmed glass with a cinnamon stick. Voila!
Share With Me: So, what did you think of this vegan pumpkin pie smoothie recipe? Do you agree it tastes just like the pumpkin pie you’d eat?
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Kiran Campbell is a registered dietitian and entrepreneur with 14 years of experience. She also has a Bachelor’s degree in psychology and is a proud member of the Academy of Nutrition and Dietetics and the Cardiovascular Health and Well-being Dietetics Practice Group. Kiran proudly presents and promotes the most up-to-date, science-based nutrition information on all things heart-related. She aims to serve not only individuals with heart disease, but also those wanting to protect against it. Learn more about Kiran by visiting her About Page.