I perfected a vegan, gluten-free, high-protein pumpkin pie smoothie that packs pumpkin puree, autumn spices, and plant protein into a single morning-ready cup, and it’s one of my favorite Healthy Fall Smoothies.
I used to think breakfast and dessert couldn’t be friends, then I blended canned pumpkin puree with unsweetened almond milk and something magic happened, it actually tasted like pumpkin pie without the guilt. I keep making it when I need something that feels indulgent but works for my day, and yes sometimes I sneak it mid afternoon.
It’s the kind of thing I jot under Things To Add To Smoothies because it changes everything for quick mornings, and honestly this is a Healthy Recipe With Pumpkin Puree that surprised me by tasting way more like the real deal than it had any right to. Try it, you’ll see.
Ingredients
- Almond or oat milk: Adds a creamy base, low calories, some calcium, mostly water not strong flavor.
- Pumpkin puree: Rich in fiber and vitamin A, adds earthy sweetness and thick texture.
- Frozen banana: Natural sweetness, boosts creaminess and potassium, helps reduce need for sweetener.
- Vanilla plant based protein powder: Big protein boost for satiety, balances carbs, often flavored so adds sweetness.
- Almond or peanut butter: Adds healthy fats and protein, rich mouthfeel, can make it more filling.
- Silken tofu or dairy free yogurt: Creamy, boosts protein, smooth texture without dairy, keeps it velvety.
- Maple syrup or dates: Natural sweeteners that add depth, calories and carbs so use modestly.
- Chia seeds or ground flaxseed: Tiny fiber bombs, add omega three fats, thicken when soaked, aids digestion.
Ingredient Quantities
- 1 cup unsweetened almond milk or oat milk
- 1/2 cup canned pumpkin puree (not pumpkin pie filling)
- 1 medium frozen banana sliced
- 1 scoop (about 30 g) vanilla plant based protein powder
- 2 tablespoons almond butter or peanut butter
- 1/4 cup unsweetened silken tofu or dairy free yogurt
- 1 to 2 tablespoons maple syrup or 2 medjool dates pitted
- 1 teaspoon pumpkin pie spice
- 1/2 teaspoon ground cinnamon
- 1 tablespoon chia seeds or ground flaxseed
- 1/2 teaspoon vanilla extract
- pinch of fine sea salt
- 1/2 cup ice cubes optional
How to Make this
1. Gather everything and prep the banana and dates if needed: slice and freeze the banana if it isnt already, pit the medjool dates, and measure your milk and protein powder.
2. Pour 1 cup unsweetened almond milk or oat milk into the blender first so nothing sticks to the blades.
3. Add 1/2 cup canned pumpkin puree (not pumpkin pie filling), the frozen banana, 1 scoop (about 30 g) vanilla plant based protein powder, 2 tablespoons almond or peanut butter, and 1/4 cup unsweetened silken tofu or dairy free yogurt.
4. Add your sweetener choice: 1 to 2 tablespoons maple syrup or 2 pitted medjool dates. If the dates are a bit dry, soak them 5 minutes in hot water then drain so the blender can break them down easier.
5. Sprinkle in 1 teaspoon pumpkin pie spice, 1/2 teaspoon ground cinnamon, 1 tablespoon chia seeds or ground flaxseed, 1/2 teaspoon vanilla extract and a pinch of fine sea salt.
6. Toss in 1/2 cup ice cubes if you want a thicker, colder smoothie, then secure the lid.
7. Blend on high until totally smooth, about 45 to 60 seconds. Stop and scrape the sides once or twice and blend again. If it seems too thick add a splash more milk, too thin add a few more ice cubes or a bit more frozen banana.
8. Taste and tweak: add a touch more maple or another sprinkle of cinnamon if it needs it. Let it sit 2 to 5 minutes if you used chia so it thickens slightly, then give it one last quick blend or stir.
9. Pour into a glass, sprinkle a little extra cinnamon or chia on top if you want, and enjoy right away. Store leftovers in the fridge up to 24 hours and shake or stir before drinking.
Equipment Needed
1. blender (high speed if you got one, pour milk in first so nothing sticks)
2. measuring cups + spoons
3. paring knife and cutting board (for slicing banana and pitting dates)
4. can opener and a spoon for the pumpkin puree
5. rubber/silicone spatula (scrape the sides mid blend)
6. small bowl (to soak dry dates in hot water for 5 minutes)
7. freezer or baking sheet/plate to freeze the banana slices
8. glass or jar with lid for serving and storing leftovers (shake before drinking)
FAQ
Pumpkin Pie Smoothie (Vegan & Gluten Recipe Substitutions and Variations
- Unsweetened almond/oat milk: soy milk (same protein boost), canned coconut milk diluted 1 to 1 with water for a richer, creamier finish, cashew milk for a super smooth texture
- Frozen banana: 1/2 ripe avocado for creaminess and less sugar, frozen mango for a fruity twist, extra ice if you just want it thicker and colder
- Almond butter or peanut butter: sunflower seed butter for a nut free option, tahini for a slightly savory, sesame note, cashew butter for a milder, creamier flavor
- Vanilla plant based protein: plain plant protein plus 1/2 teaspoon vanilla extract, pea protein for a neutral taste, hemp protein for extra omega fats though it can be a bit gritty
Pro Tips
– Freeze that banana then break it into chunks before you toss it in. It makes the smoothie thick and creamy without needing a ton of ice, and if it ends up too thick just stir in a little more milk till it’s right.
– If you use dates, soak them in hot water for a few minutes then chop or mash em up so your blender doesnt fight with them. Dry dates tend to stick to the blades and leave little chewy bits if you dont prep them.
– Bloom or grind the chia/flax first if you hate the gelatinous strings. Mix them with a splash of milk and let them sit a few minutes, or pulse them in the blender alone so they integrate smooth instead of clumping.
– Prevent protein powder grit by whisking or briefly blending it into the milk before adding the frozen stuff. Also, a tiny pinch of salt and a squeeze of vanilla or a little extra cinnamon will make the flavors pop, so taste and tweak a bit instead of dumping everything in at once.
Pumpkin Pie Smoothie (Vegan & Gluten Recipe
I perfected a vegan, gluten-free, high-protein pumpkin pie smoothie that packs pumpkin puree, autumn spices, and plant protein into a single morning-ready cup, and it’s one of my favorite Healthy Fall Smoothies.
1
servings
728
kcal
Equipment: 1. blender (high speed if you got one, pour milk in first so nothing sticks)
2. measuring cups + spoons
3. paring knife and cutting board (for slicing banana and pitting dates)
4. can opener and a spoon for the pumpkin puree
5. rubber/silicone spatula (scrape the sides mid blend)
6. small bowl (to soak dry dates in hot water for 5 minutes)
7. freezer or baking sheet/plate to freeze the banana slices
8. glass or jar with lid for serving and storing leftovers (shake before drinking)
Ingredients
1 cup unsweetened almond milk or oat milk
1/2 cup canned pumpkin puree (not pumpkin pie filling)
1 medium frozen banana sliced
1 scoop (about 30 g) vanilla plant based protein powder
2 tablespoons almond butter or peanut butter
1/4 cup unsweetened silken tofu or dairy free yogurt
1 to 2 tablespoons maple syrup or 2 medjool dates pitted
1 teaspoon pumpkin pie spice
1/2 teaspoon ground cinnamon
1 tablespoon chia seeds or ground flaxseed
1/2 teaspoon vanilla extract
pinch of fine sea salt
1/2 cup ice cubes optional
Directions
- Gather everything and prep the banana and dates if needed: slice and freeze the banana if it isnt already, pit the medjool dates, and measure your milk and protein powder.
- Pour 1 cup unsweetened almond milk or oat milk into the blender first so nothing sticks to the blades.
- Add 1/2 cup canned pumpkin puree (not pumpkin pie filling), the frozen banana, 1 scoop (about 30 g) vanilla plant based protein powder, 2 tablespoons almond or peanut butter, and 1/4 cup unsweetened silken tofu or dairy free yogurt.
- Add your sweetener choice: 1 to 2 tablespoons maple syrup or 2 pitted medjool dates. If the dates are a bit dry, soak them 5 minutes in hot water then drain so the blender can break them down easier.
- Sprinkle in 1 teaspoon pumpkin pie spice, 1/2 teaspoon ground cinnamon, 1 tablespoon chia seeds or ground flaxseed, 1/2 teaspoon vanilla extract and a pinch of fine sea salt.
- Toss in 1/2 cup ice cubes if you want a thicker, colder smoothie, then secure the lid.
- Blend on high until totally smooth, about 45 to 60 seconds. Stop and scrape the sides once or twice and blend again. If it seems too thick add a splash more milk, too thin add a few more ice cubes or a bit more frozen banana.
- Taste and tweak: add a touch more maple or another sprinkle of cinnamon if it needs it. Let it sit 2 to 5 minutes if you used chia so it thickens slightly, then give it one last quick blend or stir.
- Pour into a glass, sprinkle a little extra cinnamon or chia on top if you want, and enjoy right away. Store leftovers in the fridge up to 24 hours and shake or stir before drinking.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 660g
- Total number of serves: 1
- Calories: 728kcal
- Fat: 28.3g
- Saturated Fat: 3g
- Trans Fat: 0g
- Polyunsaturated: 7.8g
- Monounsaturated: 11.6g
- Cholesterol: 0mg
- Sodium: 365mg
- Potassium: 1715mg
- Carbohydrates: 90g
- Fiber: 20g
- Sugar: 54g
- Protein: 38.3g
- Vitamin A: 5524IU
- Vitamin C: 15mg
- Calcium: 887mg
- Iron: 8.4mg
