Healthy Pumpkin Pie Smoothie

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It’s time to get your pumpkin on! These delicious pumpkin spice smoothies taste like a drinkable version of pumpkin pie. Plus, they’re made with real pumpkin and are naturally sweetened with maple syrup, so they’re a nutritious breakfast or snack for those days when you’re craving that classic fall flavor. 

Two pumpkin pie smoothies topped with whipped cream in glasses with a red and white striped straw.

Pumpkin Pie Smoothies: The Fall Favorite You Never Knew You Needed

Summer will always be my favorite season, but I can’t help but get excited about Fall every year.

There’s just something about the changing leaves, crisp air, and back to school supply shopping that makes me so happy. Plus pumpkin spice lattes are back! 

But there’s always that window in September when I start to get in the mood for fall baking but it’s still hot out.

That’s where these pumpkin spice smoothies come in. 

They’re super easy to make and taste just like pumpkin pie! Plus they’re packed with protein and fiber to help you power through your morning. 

What you’ll love about this smoothie recipe:

  • Made from real pumpkin
  • Naturally gluten-free and easily adapted to be dairy-free. 
  • Super thick and creamy — with no banana
Ingredients needed to make a pumpkin spice smoothie, including frozen pumpkin puree, yogurt, maple syrup, milk, and pumpkin pie spice.

What you’ll need to make healthy pumpkin smoothies

  • Milk. Use your favorite dairy or non-dairy milk in this recipe. I personally like to use unsweetened almond milk but coconut milk, oat milk, and dairy milk are also great!
  • Maple syrup. This pumpkin smoothie is naturally sweetened with maple syrup, which gives it a delicious rich flavor that other sweeteners don’t provide. 
  • Vanilla yogurt. You can use traditional yogurt or Greek yogurt in this recipe. Nondiary yogurt also works if you want a dairy free smoothie!
  • Pumpkin puree. Yup, we’re all about real pumpkin in this smoothie. Freezing the puree results in a thick, milkshake-like smoothie (without banana!)
  • Pumpkin pie spice. For that classic fall flavor. 
Overhead image of ingredients in the blender.
Overhead image of blended ingredients.
Straight on image of ingredients in the blender.
Pitcher of pumpkin smoothie.

Substitutions and Variations:

  • No maple syrup? You can use honey instead. 
  • If you only have plain yogurt, you can use that and add in 1/2 teaspoon vanilla extract. (I always have a big tub of Greek yogurt in my fridge, so I do this a lot!)
  • Make your own homemade pumpkin pie spice by combining 1/2 teaspoon cinnamon, 1/4 teaspoon nutmeg, 1/4 teaspoon ginger, and 1/4 teaspoon ground cloves.
  • Top your smoothie with whipped cream for extra pizzaz!
  • Add a shot of espresso for a pumpkin spice latte smoothie. 
  • For more protein and healthy fat, blend in a tablespoon of almond butter or cashew butter. 
  • Add a nutrient boost: Blend in flax seeds, hemp hearts, chia seeds, or a scoop of collagen or protein powder for an extra nutrient boost. 

Smoothie Tips

  • Place your glasses in the freezer for at 20 minutes before you pour the smoothie to chill them. This will keep your smoothie colder longer, especially on a hot day.
  • It’s important to add the ingredients to the blender in the order that they are listed. Liquids should always go in the blender first, followed by “softer” ingredients, and ending with solid ingredients or ice.

Frequently Asked Questions

Can I make this smoothie ahead of time?

You sure can! 

For short-term storage, you can store it in an airtight container in the refrigerator for 1-2 hours.

For long-term storage, store this pumpkin pie smoothie in an airtight container in the freezer for up to 2 months. Thaw until slushy before serving.

You can also make smoothie freezer packs that are ready to blend at a moment’s notice. 

What’s the best way to freeze pumpkin puree? 

My favorite method is to scoop the pumpkin into a freezer bag and press it into a thin layer. Once it’s frozen, you can easily break or cut off just as much as you need.

Laying the puree out flat will help it freeze faster, but it wil lstill take about 6 hours so it’s important to plan ahead. The good news though is that the frozen puree will keep for up to 2 months.

You can also freeze pumpkin puree in an ice cube tray, but they will be thicker and won’t blend as smoothly into your drink. 

Can I double the recipe? 

Absolutely. The only limitation here is the capacity of your blender. 

I heard that canned pumpkin isn’t real pumpkin. What gives? 

OK, so this one is a little tricky.

If the label says 100% pumpkin, it is technically pumpkin in there, but it’s a different variety than you’d use to carve a jack o’lantern. It looks more like a butternut squash. Even though it might not be what you pictured, it’s still a nutritious whole food. 

If the label doesn’t indicate that it’s 100% pumpkin, there might be other types of squash (like butternut) blended in. But again, it’s still real food and it’s delicious!

More smoothie recipes

If you’re craving more fall flavor that works on a hot day, you’ll also love this apple cider slush.

Closeup image of a pumpkin smoothie topped with whipped cream and pumpkin pie spice.
Healthy Pumpkin Pie Smoothie 2

Healthy Pumpkin Smoothie Recipe

This healthy smoothie recipe is perfect for early fall, when you're excited for fall flavor but it's still hot outside. It's great as a quick breakfast or an afternoon snack!
5 from 3 votes
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Course: Smoothie Recipes
Cuisine: American
Keyword: pumpkin smoothie, pumpkin spice smoothie
Prep Time: 6 minutes
Freeze Time: 6 hours
Total Time: 6 hours 6 minutes
Servings: 2 servings
Calories: 245kcal


  • ¾ cup milk dairy or nondairy
  • 2 Tablespoons pure maple syrup
  • ¾ cup vanilla yogurt
  • 1 cup frozen pumpkin puree see note above
  • 2 teaspoons pumpkin pie spice


  • Remove the frozen pumpkin puree from the freezer, and break it into large pieces.
  • In a high power blender, add the milk, maple syrup, vanilla yogurt, frozen pumpkin puree, and pumpkin pie spice in that order.
  • Blend on high speed until the ingredients are smooth, about 2 minutes, using the tamper to press the ingredients into the blades as needed.
Nutrition Facts
Healthy Pumpkin Smoothie Recipe
Amount Per Serving (1 serving)
Calories 245 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 2g13%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 1g
Cholesterol 13mg4%
Sodium 97mg4%
Potassium 626mg18%
Carbohydrates 46g15%
Fiber 4g17%
Sugar 38g42%
Protein 9g18%
Vitamin A 19229IU385%
Vitamin C 6mg7%
Calcium 319mg32%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @HealthyDelish or tag #HealthyDelish!

Hi, I'm Lauren!

I'm a certified plant-based cook and enthusiastic omnivore who loves looking for creative ways to make weeknight meals more nutritious. I'm the author of Heathy Eating One Pot Cookbook and Healthy Meal Prep Slow Cooker Cookbook. I also blog at The Busy Foodie. Read more...


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