Pumpkin Pie Smoothie Bowl Recipe (Healthy, Vegan)
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With warm sweet spices, hidden veggies, and a dash of caffeine, this creamy, healthy, easy pumpkin smoothie bowl is the perfect way to start off your fall mornings! Ready in less than 10 minutes, and can be made kid-friendly too!
Fall is here! Which means it’s time for the holidays, cooler nights, apples, squashes, and pumpkin spice lattes! I love pumpkin spice lattes, but I don’t love the giant amount of sugar they come with (a tall has 40g sugar – the equivalent of 2 Full Sized Snickers bars!!)
So I decided to recreate all the goodness of PSLs without any of the guilt in this amazingly creamy, perfectly sweet, pumpkin smoothie bowl recipe. It’s my favorite way to enjoy the flavors of the season, and a great option for the pumpkin pie lover!
It’s full of delicious ingredients for the fall season that also happen to be good for you! This pumpkin pie smoothie bowl is packed with pure pumpkin puree, creamy yogurt, warm spices like ginger, nutmeg, cinnamon and cloves, and brewed coffee for a little pick-me-up in the morning for a healthy breakfast.
If you’re making this recipe for a healthy dessert, just use decaf! A decaf version makes this kid-friendly as well 🙂
👩🍳 Why This Recipe Works
- Simple Ingredients
- Healthy and Low in Sugar
- Perfect Breakfast
- Delicious Recipe for Pumpkin Season or Any Time of Year!
- A Creamy Base
- A Kick of Caffeine
- Warm Fall Spices
🥘 Ingredients
Pumpkin Puree: 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.
Coffee: The coffee gives this smoothie a PSL flavor! If you’d rather not have the coffee you can certainly leave it out. You’ll just need to add an additional amount of milk.
Banana and Maple Syrup: The banana and maple syrup add natural sweetness to this delicious smoothie bowl. Use a frozen banana to help thicken the consistency.
Milk and Yogurt: Use the milk of your choice. You can go with a regular 1% milk, or opt for almond milk, oat milk, or another non-dairy alternative. With the yogurt, I recommend using plain Greek yogurt. This helps to thicken the smoothie, and give it added protein without added sugar. If you’re dairy-free you can use a dairy-free plain yogurt.
Almond Butter: I like the flavor and consistency of almond butter, but feel free to use another type of nut butter, or even a peanut butter powder. This adds more protein and healthy fats to the smoothie.
Spices: A combination of warm fall spices are in this pumpkin smoothie bowl, but I’m sure you have them all on your spice rack! You’ll need cinnamon, ginger, nutmeg, and cloves.
🥣 Delicious Toppings
Here are my top 8 favorite options for smoothie bowl toppings:
1. Chia seeds or flax seeds
2. A low sugar granola like this or this, and if you can find it – try pumpkin granola! You can also make your own granola at home like this high protein granola or low calorie granola.
3. Fresh fruit – berries, diced apples, banana slices, or diced pears are all great
4. Nuts or seeds
5. Shredded coconut
6. Dark chocolate shavings or dark chocolate chips (for more of a dessert feel)
7. Cacao nibs (less sugar than chocolate but a similar taste!)
8. Your favorite low sugar cereals like Kashi Heart to Heart or Purely Os.
🍽 Equipment
- An awesome blender like Blendtec or Vitamix
- Measuring cups and spoons
📖 Variations
Make it Caffeine Free: Simply use decaf coffee or leave the coffee out all together, and use extra milk of choice.
Vegan Pumpkin Smoothie Bowl: This recipe can easily be made vegan by just a few substitutions: Use unsweetened coconut milk, cashew milk, or unsweetened almond milk and use a plain, unsweetened vegan yogurt like cashew yogurt.
Add Extra Protein: Add 1 scoop of vegan vanilla protein powder or your favorite protein powder to this healthy pumpkin smoothie bowl!
🔪 Instructions
If you don’t already have banana in your freezer, chop one and freeze the night before you make this smoothie. If you forget this step, just add a 2 or 3 extra ice cubes when making.
Place ingredients into blender in order listed.
Secure lid and blend on high until smooth.
Pour into glass or bowl and enjoy immediately. If desired, add your favorite toppings like more seeds, coconut flakes, sliced fruit or garnish of choice! Can cover and store in refrigerator for up to 24 hours.
❓Recipe FAQs
What is the difference between a regular smoothie and a smoothie bowl?
An actual smoothie is served in a cup with a straw, and a smoothie bowl is served in a bowl with a spoon. Often smoothie bowls also have added toppings, like sliced fruit, chia seeds, coconut, granola, dried fruit, etc. Smoothies served in a cup do not have added toppings.
What makes a smoothie bowl thick?
Why thickens a smoothie bowl is added frozen fruit, or ice. In this case, ice is added to thicken the smoothie. Since it’s made with ice, it’s best to enjoy it immediately as the ice will melt and the smoothie will become watered down.
Are smoothie bowls healthy?
The answer is – it depends! If you make your smoothie bowl with fresh fruits, veggies and no added sugar, then it is a super healthy option for breakfast, lunch or a snack!
Here is what makes this pumpkin spice smoothie bowl healthy:
1) No Added Sugar: Unlike the typical pumpkin spice latte which is full of added sugar and processed ingredients, there is no added sugar to this recipe. And if you do add the optional maple syrup you still end up with only a few grams of added sugar per serving!
2) Packed With Protein: With 14.5 grams of protein per serving (double that if you add in protein powder), this smoothie will fill you up and keep you satiated all morning.
3) Vitamins and Minerals: Pumpkin is a good source of vitamin A, as well as potassium, vitamin C, and fiber; it also contains anti-oxidants. Spinach is extremely nutrient rich – it has potassium, magnesium, vitamins B6, B9, C, E, K, folic acid, iron and calcium.
Does a smoothie bowl help you lose weight?
Smoothie bowls when made with healthy and nutrient rich ingredients can be part of a weight loss diet. It is important not to load your smoothie with too many high calorie ingredients, or too much fruit. Be aware of the portion size as well. Some smoothie recipes are more than one serving.
👪 How To Serve
Pour the smoothie into a shallow bowl, top with your favorite topping and enjoy. Since this pumpkin smoothie bowl already has coffee, you don’t need any extra in your cup, unless you want it of course! Serve with tea if you need a hot drink!
❄️ How To Store
Smoothies are best enjoyed immediately. When stored in the refrigerator they lose some of their thickness. However, if you have any extra smoothie, you can pour it into an airtight container and keep in the refrigerator for up to 2 days.
💭 Expert Tips
- For a super creamy smoothie, you can freeze the pumpkin purée and the coffee in advance of making it. When paired with the frozen banana it’ll give the smoothie even more of a rich, creamy texture. If you go this route, decrease the amount of ice you use (you may not need any at all!)
- For a heartier smoothie that’s more like a meal, add in 1/4 cup of rolled oats.
- For more protein, add in your favorite protein powder. I like this one from PlantFusion because it has no stevia added.
- Instead of nut butter, you can use peanut butter powder to reduce the calories but keep the protein.
- I’d definitely recommend adding in the spinach – you can’t taste it at all and it makes this recipe like a meal with fruit + veggies + protein!
- Use decaf coffee if you’re making this pumpkin spice latte smoothie bowl in the evening, or if you’re serving this to kids.
- Maple syrup is optional – I’d recommend trying it without the maple syrup first and only add it if you need more sweetness.
🥤More Healthy Smoothie Recipes!
- Blueberry Banana Blast Smoothie
- Ginger Spice Smoothie
- Banana Peach Smoothie
- Strawberry Smoothie Bowl
- Easy Mixed Berry Smoothie
- Green Smoothie Bowl by Kitchen Confidante
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📋 Recipe Card
Pumpkin Smoothie Bowl
With warm sweet spices, hidden veggies, and a dash of caffeine, this creamy, healthy, pumpkin spice latte smoothie bowl is the perfect way to start off your fall mornings! Ready in less than 10 minutes, and can be made kid-friendly too!
Servings: 2 people
Calories: 306kcal
Ingredients
- ⅔ cup milk of choice
- ⅔ cup brewed coffee, cooled optional, you can also use decaf
- ½ cup pumpkin puree make sure it's not "pumpkin pie filling"!
- ⅓ cup plain yogurt or vegan yogurt
- 1 small banana chopped and frozen
- 2 tbsp nut or seed butter you can also use peanut butter powder
- 2 tbsp chia seeds
- 2 tbsp pumpkin seeds
- 1 tsp ground cinnamon
- ¼ tsp ground ginger
- 1 dash ground nutmeg
- 1 dash ground cloves
- 4-5 ice cubes
- 2 cups fresh baby spinach (optional – for extra veggies)
- 1 tbsp maple syrup (optional – for more of a dessert feel)
Instructions
- If you don’t already have banana in your freezer, chop one and freeze the night before you make this smoothie. If you forget this step, just add a 2 or 3 extra ice cubes when making.
- Place ingredients into blender in order listed.
- Secure lid and blend on high until smooth.
- Pour into glass or bowl and enjoy immediately. If desired, top with more seeds, coconut flakes, sliced fruit or garnish of choice. Can cover and store in refrigerator for up to 24 hours.
Notes
Tips for Making this Pumpkin Spice Latte Smoothie Bowl
- For a super creamy smoothie, you can freeze the pumpkin puree and the coffee in advance of making it. When paired with the frozen banana it’ll give the smoothie even more of a rich, creamy texture. If you go this route, decrease the amount of ice you use (you may not need any at all!)
- For a heartier smoothie that’s more like a meal, add in 1/4 cup of rolled oats
- For more protein, add in your favorite protein powder. I like this one from PlantFusion because it has no stevia added.
- Instead of nut butter, you can use peanut butter powder to reduce the calories but keep the protein.
- I’d definitely recommend adding in the spinach – you can’t taste it at all and it makes this recipe like a meal with fruit + veggies + protein!
- Use decaf coffee if you’re making this in the evening, or if you’re serving this to kids.
- Maple syrup is optional – I’d recommend trying it without the maple syrup first and only add it if you need more sweetness.
Nutrition
Calories: 306kcal | Carbohydrates: 33.8g | Protein: 14.5g | Fat: 14.4g | Saturated Fat: 3.3g | Cholesterol: 9.2mg | Sodium: 190.6mg | Potassium: 608.6mg | Fiber: 11.3g | Sugar: 16.4g
Fall brings us some great fruits.
This recipe with pumpkin is very good
Definitely – I love fall produce!
This was so good! Perfect for fall!
Yes! So happy to hear that Jessica!
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!
Woohoo!! Thanks Danielle!
I can’t wait to make this pumpkin smoothie bowl!
Thanks Denise! Let me know how it turns out for you!
All the pumpkin flavours without all the sugar – this is definitely one for me. Thanks for the recipe!
Yes exactly! You will love this recipe Amanda!
I love a pumpkin smoothie, and this looks delicious in a bowl loaded with toppings.
Thanks so much Dannii! Enjoy!
Yum yum! Deffo gonna have to try this 😍
You will love it Alice!
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.
Totally agree!! I’m so glad you like this recipe Sonja – you’ll have to let me know how it turns out for you! 🙂
With Pumpkin season up, this Pumpkin Smoothie bowl looks a must to have. Going to try soon.
Thanks so much Heena! Enjoy!
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! 🙂
Looks delicious!! will try it for sure !
yay!! enjoy!
Hello Autumn flavors for breakfast! I love a great smoothie bowl, I’ll have to give this one a try.
Yesss! I can’t get enough of this recipe in the fall – I’m sure you’ll love it! 🙂