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Table of Contents

There’s something magical about a creamy pumpkin smoothie recipe on a crisp fall morning. As a nutrition coach and pumpkin lover, I’ve blended dozens of variations over the years, and this one has become my go-to breakfast treat. It’s quick (just 5 minutes), naturally sweetened, and packed with fiber, vitamins, and cozy spices, exactly what your autumn mornings need.

Whether you’re a smoothie pro or trying pumpkin in a drink for the first time, this recipe is designed to be simple, customizable, and delicious. You can enjoy it as a light breakfast, a pre-workout snack, or even a dessert alternative that still supports your health goals.

For a high-protein option, see my High-Protein Pumpkin Smoothie.

Ingredients for a Creamy & Healthy Pumpkin Smoothie

To make this pumpkin smoothie recipe, gather these simple, wholesome ingredients. Each one plays a key role in flavour, creaminess, and nutrition:

• Pumpkin purée (¾ cup): The star of the recipe, full of beta-carotene and fibre. Choose pure pumpkin purée with no added sugar or spices.
• Frozen banana (1 medium): Naturally sweet and creates a thick, milkshake-like texture.
• Unsweetened almond milk (¾ cup): Light and dairy-free. Oat, soy, or coconut milk also works beautifully.
• Greek or plant-based yoghurt (½ cup): Adds protein and a creamy finish.
• Pumpkin pie spice (1 tsp) + ground cinnamon (¼ tsp): Warm autumn flavours that pair perfectly with pumpkin.
• Pure maple syrup or Medjool date (optional): Add a touch of natural sweetness if needed.
• Optional boosters: A scoop of protein powder or a tablespoon of ground flaxseed for extra fibre and satiety.

For a naturally lower-sugar smoothie, keep the maple syrup optional and rely on the banana’s natural sweetness.

If you love low-sugar ideas, check my Low-Sugar Pumpkin Banana Smoothie for more smart swaps.

Step-by-Step Instructions for a Perfect Pumpkin Smoothie

Making this pumpkin smoothie recipe is as easy as blending and sipping, but a few pro tips will help you get the silkiest result every time:

1. Add liquids first. Pour the almond milk (or your preferred plant milk) into the blender. Starting with liquid prevents ingredients from sticking.
2. Add pumpkin and yoghurt scoop in the pumpkin purée and Greek or plant-based yoghurt for a creamy, nutrient-rich base.
3. Add fruit and spices. Drop in the frozen banana, pumpkin pie spice, and cinnamon.
4. Boost it. Sprinkle in optional protein powder or ground flaxseed for extra satiety and fibre.
5. Blend until smooth. Blend on high speed for about 45–60 seconds until perfectly creamy.
6. Taste and adjust. Add a drizzle of maple syrup or a Medjool date if you want more sweetness.

Pour into a chilled glass, top with a pinch of cinnamon, and enjoy your cosy fall smoothie.

For a rich, spiced twist, try my Pumpkin Spice Protein Shake

Health Benefits & Nutrition Facts

One reason I love creating a homemade pumpkin smoothie recipe is the incredible nutrition packed into every sip. Pumpkin is naturally rich in fibre, which supports digestion and helps maintain steady blood sugar, and beta-carotene, an antioxidant that the body converts to vitamin A for healthy skin and eyes. You’ll also get vitamin C, potassium, and plant-based protein from the yoghurt and seeds, nutrients that can boost immunity and energy during busy fall mornings.

To see how fibre works to keep you full and support gut health, check the

Mayo Clinic guide on dietary fibre.

For more about pumpkin’s antioxidants and vitamins, Harvard’s

School of Public Health

offers an excellent overview.

For a smoothie designed specifically for slimming goals, visit my Pumpkin Smoothie for Weight Loss.

Tips for Storage & Make-Ahead Prep

Busy mornings call for smart prep. You can blend a generous batch of this pumpkin smoothie recipe in the evening and pour it into well-sealed glass jars. It will stay fresh in the refrigerator for up to one full day. Before drinking, simply swirl or stir the jar to bring back its silky texture.

For longer keeping, try a freezer trick: distribute the smoothie into silicone ice moulds and freeze. Later, toss a few frozen cubes into your blender with a splash of plant milk, and you’ll have a cold, creamy drink in less than a minute.

For an energising autumn breakfast, enjoy it alongside my Pumpkin Coffee Smoothie for an extra cosy start.

Variations and Flavor Twists

One of my favourite parts of developing this pumpkin smoothie recipe is how easily you can customise it. Here are some tasty ideas:
High-Protein Upgrade: Add a scoop of clean vegan protein powder or Greek yoghurt for a post-workout boost.
Low-Sugar Option: Skip sweeteners entirely and let the banana do the work, or use a few drops of stevia for a sugar-free treat.
Keto-Friendly Swap: Replace banana with frozen avocado chunks and use unsweetened coconut milk to keep carbs ultra low.
Dessert-Inspired Shake: Blend in a spoonful of almond butter and a pinch of cacao for a richer, pie-like flavour.
Vegan Delight: For a completely dairy-free version, use almond or oat yoghurt. (Try my Vegan Pumpkin Smoothie for another creamy plant-based idea.)
These simple twists mean you can enjoy pumpkin smoothies all season without ever getting bored.

Frequently Asked Questions (FAQs)

Can I use fresh pumpkin instead of canned purée?

Yes! Simply steam or roast fresh pumpkin until tender, then cool and blend until smooth. Measure the purée the same way you would canned pumpkin.

How can I cut the natural sugar even more?

Skip the banana and add frozen cauliflower florets or avocado chunks for creaminess without added sweetness.

What’s the best milk for this smoothie?

Any unsweetened plant milk, like almond, oat, or cashew, works well. Each will slightly change the flavour and texture, so choose your favorite.

Can I add protein powder?

Definitely, a clean vanilla or unflavored protein powder makes this smoothie a more filling breakfast or a balanced post-workout snack.

Explore more nourishing ideas in my

High-Protein Pumpkin Smoothie recipe.

Conclusion & Final Tips

Making your own pumpkin smoothie recipe at home is the simplest way to enjoy fall flavours while staying in control of ingredients and sweetness. With creamy pumpkin, cosy spices, and easy make-ahead options, this smoothie fits into busy mornings or a relaxing weekend brunch.

With these tips and variations, you can build a whole week of vibrant, nourishing pumpkin drinks perfect for cosy autumn days or a refreshing treat any time of year.

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