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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Healthy Pumpkin Smoothie

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This creamy, healthy pumpkin smoothie is packed with protein, real pumpkin puree, and cozy warm spices – and tastes just like a pumpkin pie! It’s the best way to enjoy anything pumpkin and will quickly become one of your favorite pumpkin recipes. Great for fall, or all year round too!

Healthy pumpkin smoothie served in a tall glass with a sprinkle of pumpkin pie spice on top.

This recipe for a low-fat pumpkin smoothie is a delicious breakfast or snack option that will keep you energized throughout the day. Reminiscent of classic pumpkin pie, pumpkin spice lattes, and favorite fall flavors, this easy recipe is a must-try for all pumpkin lovers!

This low calorie pumpkin smoothie captures all the flavors of autumn so you can celebrate the fall season just about any time you’re in the mood for a cozy spiced drink!

Packed with nutritious ingredients and bursting with warm spices, this healthy pumpkin pie smoothie is a true celebration of all things pumpkin.

Whether you enjoy it for a healthy breakfast, as a snack, or as a guilt-free dessert, this creamy smoothie is bound to satisfy your pumpkin spice cravings. For a printable recipe card and more great pumpkin recipes, don’t forget to check the bottom of this post!

👩🏽‍🍳 Why This Recipe Works

  • Quick And Easy: With just five minutes of prep time and zero cooking required, it’s a simple pumpkin smoothie recipe!
  • Nutritious Goodness: Loaded with fiber, vitamins, and healthy fats, this pumpkin weight loss smoothie is a nutritious way to start your day. A perfect way to use leftover pumpkin puree too!
  • Versatile: This recipe is easily customizable with substitutions and variations, making it suitable for various dietary preferences.
  • Irresistible Taste: This healthy pumpkin smoothie tastes JUST like pumpkin pie! Indulge without any guilt, satisfying your pumpkin spice cravings in a healthy way.
  • Creamy And Dreamy: The combination of frozen banana, Greek yogurt, and almond milk creates a velvety-smooth healthy pumpkin shake recipe you’ll crave.
  • Fall Perfection: Embrace the fall season with the comforting flavors of pumpkin and warm spices, or enjoy it any time of year! It really is the best pumpkin smoothie!

Latest Recipe Video!

🥘 Ingredients

Let’s break down the simple ingredients that make this healthy pumpkin smoothie recipe into the most perfect breakfast! Here’s what you need:

Ingredients for healthy pumpkin smoothie recipe on a white background.
  • Frozen Sliced Banana: The secret to a creamy texture and natural sweetness in this pumpkin yogurt smoothie.
  • Canned Pumpkin Puree: Packed with fiber and rich in vitamins A and C, it adds that delightful pumpkin flavor. Be sure to use pure pumpkin puree and not pumpkin pie filling. Pumpkin puree is simply pureed pumpkin, whereas pumpkin pie filling has added sugar and is meant for making pumpkin pies.
  • Chia Seeds: These tiny powerhouses provide a boost of omega-3 fatty acids, protein, and fiber for a nutrient-packed punch.
  • Unsweetened Almond Milk: A dairy-free alternative that lends a subtle nutty flavor and creamy consistency.
  • Maple Syrup: A touch of sweetness to enhance the pumpkin’s natural flavors.
  • Plain Greek Yogurt: Adds creaminess and a protein boost to keep you satisfied.
  • Vanilla Extract: Elevates the taste profile with its delightful aroma and flavor. If using vanilla yogurt, you can omit the extract entirely!
  • Pumpkin Spice: The ultimate fall spice blend that infuses warm and cozy notes into every sip of this pumpkin pie protein shake.

🍲 Substitutions

  • Pumpkin: For convenience, use canned pumpkin puree. However, you can also make your own pumpkin puree! Just bake a pumpkin squash, scrape out the cooked flesh, and cool it before using it in this delicious pumpkin smoothie.
  • Chia Seeds: If you don’t have chia seeds, you can use hemp seeds, ground flaxseeds, or sunflower seeds. 
  • Plant-Based Milk: This healthy pumpkin smoothie with almond milk can also be made with soy milk, oat milk, or any other plant-based milk of your choice. Coconut milk is also a great option! You can also use any dairy milk like whole milk, low-fat milk or fat-free milk for your creamy pumpkin pie smoothie recipe.
  • Yogurt: Replace Greek yogurt with vanilla Greek yogurt or creamy coconut yogurt.
  • Pumpkin Pie Spice: You can make your own homemade pumpkin pie spice for this recipe by mixing together 1/3 tsp cinnamon, 1/4 tsp ground ginger, 1/4 tsp ground nutmeg, a small pinch of allspice, and a pinch of ground cloves.

🔪 How To Make A Healthy Pumpkin Smoothie

This smoothie comes together in minutes so make sure to gather the ingredients for your healthy pumpkin breakfast smoothie before you begin! 

Add Ingredients: Place all the ingredients into a high-powered blender or food processor.

Smoothie ingredients in a blender.

Blend Until Smooth: Blend until all the ingredients are thoroughly combined and the mixture is smooth. If needed, adjust the thickness of the banana pumpkin smoothie by adding more almond milk to achieve your desired consistency.

Pureed pumpkin in a blender.

Pour and Garnish: Pour the pumpkin banana smoothie into serving glasses. Sprinkle some extra pumpkin spice on top for an added touch of flavor. Enjoy your immediately!

Pumpkin pie smoothie being poured into glasses on a white countertop.

💭 Expert Tips

  • Use Frozen Fruit, And Skip The Ice! Ice cubes will water down this healthy pumpkin spice smoothie recipe so avoid using ice if you can. Instead, just use frozen fruit which makes your drink super creamy and packed with flavor.
  • Ripe Bananas: To ensure the best taste, make sure the banana is ripe before freezing. I find it easy to slice the banana before freezing. I place the banana slices into an ice cube tray and freeze before use.
  • High-Powered Blender: You want a blender that will blend the frozen banana and thick creamy ingredients together smoothly with no lumps!
  • Milk First: This helps to keep the fruit from getting stuck on the bottom of the blender. Feel free to add more milk as needed – you want enough liquid so that your smoothie is easy to drink but not too thick or thin. 
  • Bigger Batch: This is the perfect recipe for one serving, but you can easily double or triple it if you’re making it for the whole family! Just make sure your blender is big enough to accommodate!
  • Adjust Flavor: Add a little maple syrup to your pumpkin pie smoothie get the sweetness just right for you! Feel free to adjust the amount based on your preferences.
  • Start On Low: Start blending on the lowest speed, increasing gradually to the highest speed to finish.
  • Consistency: Some like their smoothies thicker or thinner than others! If you want a slightly thinner smoothie without watering down the taste, the best way is to throw in a little bit more almond milk while blending.

📖 Variations

Don’t be afraid to get creative and tailor this pumpkin pie protein smoothie to your preferences. Here are a few of my favorite ways to change this recipe up for next time!

  • Pumpkin Protein Shake: Amp up the protein content by adding a scoop of vanilla protein powder. Perfect for post-workout recovery or a satisfying snack.
  • Make It Vegan: Use coconut yogurt for a dairy-free and vegan-friendly version, and make sure to stick with a plant based milk.
  • Creamy Pumpkin Pie Smoothie: Blend in a spoonful of almond butter and a sprinkle of cinnamon for an indulgent twist reminiscent of everyone’s favorite fall dessert.
  • Chocolate Pumpkin Smoothie: Add a tablespoon of cacao nibs for a touch of chocolatey goodness. You can also add 1-2 tsp of cocoa powder, chocolate chips, or use chocolate protein powder! It’s like sipping on a pumpkin-infused brownie and is a great addition!
  • Pumpkin Smoothie Bowl Recipe: Pour this drink into a bowl and top it with fun toppings like sliced bananas, oats, coconut, nuts, seeds, granola, fresh berries, honey, maple syrup, or whatever you have on hand to take this easy pumpkin smoothie recipe to the next level.
  • Healthy Fats: Feel free to add your favorite nut butter or seeds like almond butter, peanut butter, hemp seeds, chia seeds, or flax seeds. You’ll get a boost of healthy fat and added protein!

🍽️ Serving Suggestions

🙌 Meal Prep This Recipe

There are two methods to meal prep this pumpkin puree smoothie:

  1. Ice Cube Method: Blend all of the ingredients except the yogurt, and then pour the mixture into ice cube trays. Cover the ice cube trays and place in the freezer. Once frozen, you can pop out the ice cubes and store in a freezer safe bag. Thaw the number of cubes you want to enjoy at a time in the fridge the night before serving. Add to a blender along with the yogurt, blend, and enjoy.
  2. Freezer Pack Method: Add all of the ingredients except for the milk and yogurt to a freezer safe bag. When you’re ready to blend your smoothie, add the frozen ingredients from the bag to the blender along with the milk and yogurt. Blend until smooth and enjoy.

🫙 Storage Directions

It’s best to enjoy this pumpkin pie smoothie recipe immediately after preparing it. However, you can store any leftovers in the refrigerator. Here’s how:

To store your healthy pumpkin pie shake in the fridge, transfer any leftovers to an airtight container and refrigerate for up to 24 hours. Give it a good stir or shake before serving. This canned pumpkin smoothie is best enjoyed fresh or within a day of preparation. 

I wouldn’t recommend freezing this healthy pumpkin protein smoothie when it’s completely made (with the milk and yogurt) as it will alter its flavor and texture. But you can meal prep it following my instructions above!

❓Recipe FAQs

Is a pumpkin smoothie healthy? 

Yes, pumpkin smoothies can be a healthy choice! To ensure a healthy pumpkin smoothie, avoid added sugars like syrups or sweetened yogurt. Instead, use unsweetened plant-based milk, natural sweeteners, and whole ingredients.

Here are the health benefits of a pumpkin shake:
– Nutrient-Rich: Pumpkins are packed with vitamins A and C, potassium, and fiber, benefiting your immune system, skin health, and digestion.
– Low in Calories: Pumpkin is naturally low in calories, making it a satisfying option for those watching their calorie intake.
– Fiber Boost: Pumpkin is a great source of dietary fiber, aiding digestion, promoting satiety, and supporting blood sugar balance.
– Antioxidant Power: Pumpkins are rich in antioxidants like beta-carotene, protecting against free radicals and potentially reducing inflammation.

Can I make this smoothie without banana?

Absolutely! Instead of banana, you can substitute with frozen mango, avocado, or even a handful of frozen cauliflower for a creamy consistency.

Healthy pumpkin smoothie served in a tall glass with a sprinkle of pumpkin pie spice on top.

🥤 More Healthy Smoothie Recipes!

Love this healthy smoothie recipe? Please leave a 5-star rating 🌟 in the recipe below and/or a review in the comments section further down the page!

You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM, and PINTEREST to see more delicious, healthy, family-friendly food, and if you have any questions, I’m here to help!

📋 Recipe Card

🎥 Watch How to Make It
Healthy pumpkin smoothie served in a tall glass with a sprinkle of pumpkin pie spice on top.
Print Recipe
5 from 14 votes

Healthy Pumpkin Smoothie

This creamy, healthy pumpkin smoothie is packed with protein, real pumpkin puree, and cozy warm spices – and tastes just like a pumpkin pie! It's the best way to enjoy anything pumpkin and will quickly become one of your favorite pumpkin recipes. Great for fall, or all year round too!
Prep Time5 minutes
Total Time5 minutes
Course: Breakfast, Drinks, Snack
Cuisine: American
Diet: Gluten Free, Low Calorie, Low Fat, Vegetarian
Servings: 2
Calories: 172kcal
Author: Anjali Shah




  • Place all ingredients into a high speed food processor and blend until completely smooth.
  • Pour into glasses.
  • Sprinkle with pumpkin spice and enjoy immediately.


  • Adjust thickness by adding more almond milk as needed.
  • Any plant-based milk or dairy milk can be used.
  • To make a vegan-friendly version substitute the Greek yogurt with coconut yogurt.
  • Using frozen banana slices vs. fresh banana makes this smoothie much more creamy and thick.
  • Adjust sweetness by adding more maple syrup if needed.
  • Make sure the banana is ripe before freezing for the best-tasting smoothie.
  • Best enjoyed immediately.
  • To increase the protein to 15 grams per serving, feel free to add 1 scoop of vegan vanilla protein powder (which typically contains 20 grams of protein per scoop). 
  • For the most convenient option use canned pumpkin pureé however you can also bake a pumpkin, scrape out the cooked flesh, and once cooled use it in the smoothie.


Serving: 1cup | Calories: 172kcal | Carbohydrates: 32g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 2mg | Sodium: 180mg | Potassium: 435mg | Fiber: 5g | Sugar: 19g

34 responses to “Healthy Pumpkin Smoothie”

  1. I love all things pumpkin and this was no exception! Turned out smooth, creamy and delicious; has me dreaming of fall!5 stars

  2. This smoothie is so delicious; I love it all year round! It’s the perfect, simple breakfast – thank you for the recipe!5 stars

  3. I absolutely love this combination of flavors. I made this for breakfast this morning, and it was a lovely way to start the day.5 stars

  4. I love pumpkin all year round! I made one of these smoothies for breakfast this morning and it was incredible- thanks so much for sharing the recipe!5 stars

  5. I’m totally making this over the weekend. I’m a huge fan of pumpkin nd I am loving that there is coffee in it!5 stars

  6. All the pumpkin flavours without all the sugar – this is definitely one for me. Thanks for the recipe!5 stars

  7. Okay… LOVE THIS! I love pumpkin spice, but everything pumpkin spice flavored has too much sugar for my liking! I can’t wait to try! Thanks for sharing.

  8. This looks delicious, Anjali! I’m a huge fan of pumpkin spice lattes, and I knew they were on the super sweet side, but I had no idea they had that much sugar … yikes! It’s great to have a healthier option in this recipe … looking forward to trying it (will be pinning to my Pinterest board too).

    • I know right?? They are basically a dessert masquerading as a breakfast drink! Can’t wait for you to try this – you’ll have to let me know how it turns out! 🙂

  9. Hello Autumn flavors for breakfast! I love a great smoothie bowl, I’ll have to give this one a try.5 stars

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