You’re going to love this creamy, smoothie version of a traditional pumpkin pie. It seriously tastes like the REAL DEAL. I can’t wait to hear your opinion. Don’t forget to comment below and let me know what you think! Now, let me show you how easy it is to make this vegan pumpkin pie smoothie.
First I’ll explain some of the health benefits of pumpkin, but if you’d rather skip to the recipe, click the “jump to recipe” button below.
The Nutritional Benefits of Pumpkin
One cup of pumpkin provides 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 C, 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.
It’s important to note while reviewing the daily recommended intakes (DRI) and adequate intake (AI) recommendations, that recommended amounts will vary based on age, sex, and life-stage.
Pumpkin and Heart Health
All heart healthy eating patterns have one thing in common, which is a large focus on eating more plant-based foods. Although a few nutrients that make pumpkin especially beneficial for your heart are potassium, Vitamin A, Vitmain 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) for most females and 10% recommended AI for most males. This is great because studies show that adequate potassium intake helps lower blood pressure.
One cup of pumpkin also provides ~7 grams of fiber. This is 16% of the adequate intake of fiber for most adult males and 25% for most adult females. Research shows a strong correlation between increased fiber intake and a reduced risk of coronary 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 can help support your eye function and vision. Research shows that consuming adequate amounts of these nutrients can prevent age-related macular degeneration as we age.
Pumpkin and GI Support
Eating more pumpkin is also beneficial for your gut. This is because pumpkin puree provides soluble fiber which can help 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 in your body. 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.
How To Make Pumpkin Pie Smoothie [Vegan]
- Gather all of your ingredients.
There are eight total ingredients for this vegan pumpkin pie smoothie. It will help to first gather your ingredients and measure them out. You can even measure and dump them straight into the blender as you go.
- Place ingredients in high-quality blender.
Put all ingredients into your blender and blend for 1-2 minutes or until you get a nice, smooth consistency. This smoothie is pretty thick. But feel free to add more or less almond milk per your preference.
- Drink up and enjoy!
That’s it! Now enjoy that absolutely perfect pumpkin pie flavor in a smoothie form. You can make this anytime you’re craving pumpkin pie but don’t want to spend hours making pie crust and baking in the oven.
FAQ for Pumpkin Pie Smoothie [Vegan]
Yes. You can use cow’s milk if you prefer. However if you want to keep this recipe vegan, you can also try soy, rice, coconut or any other plant-based milk. Keep in mind that coconut milk has a distinct flavor that may affect the overall flavor of the final product.
You can make this smoothie in advance, if stored properly. While this is best drank immediately after blending, use the follow steps to save it for later, which will 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.
Yes, absolutely. You will not 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 to also provide some plant-based omega-3 ALA to this smoothie.
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 ingredients to a blender.
- Blend for 1-2 minutes or until smooth.
- 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?
Other smoothie recipes you might enjoy:
Need to use up that extra pumpkin puree? Try these cookies:
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Kiran Campbell is a registered dietitian and entrepreneur with 13 years of experience. She has a degree in psychology as well as dietetics. She is also a proud member of the Academy of Nutrition and Dietetics’ and its Cardiovascular Health and Well-being Dietetics Practice Group among others. 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.