This healthy Pumpkin Smoothie recipe takes just minutes to whip up. Made with real pumpkin purée, hemp seeds and Greek yogurt for protein, oats for staying power, and naturally sweetened with dates, this pumpkin spice smoothie is an easy and nourishing breakfast or snack.
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If you've been hanging out with me for any amount of time, you already know that I'm a smoothie lover.
I love green smoothies. I love BEAN smoothies. I love them creamy and luxurious, and I love them bright and slushy and mouth-puckeringly fresh.
So naturally we had to round out our collection of smoothies and drinks with this gorgeous Pumpkin Smoothie Recipe, which has quickly become a fan favourite.
Why this recipe works
- Like all of our smoothie recipes, this Pumpkin Spice Smoothie is quick and easy to throw together.
- It's naturally sweetened.
- It's great for using up a can of pumpkin puree.
- It's packed with protein to keep you satisfied.
- It's easily made vegan.
- It's got great flavor.
So let's take a trip to smoothie town and make it together!
What you'll need:
Gather up your ingredients, my friends! You'll find specific quantities in the printable recipe card at the end of this post, but let's take a quick look at what you'll need to make your Pumpkin Pie Smoothie:
- Pumpkin --> Canned or Homemade Pumpkin Puree are both great.
- Frozen banana --> To bring sweetness and thicken things up.
- Greek yogurt --> For heft and protein.
- Hemp seeds --> More protein!
- Rolled oats --> To help keep you satisfied.
- Oat milk --> Or your milk of choice - I like almond milk here too.
- Dates --> Just one or two for natural sweetness.
- Ginger --> For a bit of zing!
- Cinnamon --> As one does. I also like adding a pinch of cloves or nutmeg - classic pumpkin pie spices.
You're going to need a blender, my friends. No two ways about it.
I use a high-speed blender (I have a Vitamix) but pretty much any blender will do.
Pro tips / recipe notes:
If you don't have a high-speed blender, you may want to soak the oats either in cold water (overnight) or hot water (at the last minute - just 5-ish minutes will do the trick) to ensure they get broken down properly and your smoothie doesn't end up tasting chalky or having a grainy texture.
Be sure to use real pumpkin puree in this recipe, not pumpkin pie filling. Have you tried our Instant Pot Pumpkin? It's great in all kinds of pumpkin recipes.
Don't like banana? If you want to make a pumpkin smoothie without banana, I recommend replacing the frozen banana with one cup of frozen cauliflower (you can't taste it, I promise!) and adding an extra date or a splash of maple syrup to make up the sweetness.
Want to add more veggies? Feel free to throw in a handful of frozen cauliflower or some spinach to make a green pumpkin smoothie.
Want to make a vegan pumpkin smoothie? Simply replace the yogurt with a plant-based yogurt (I love coconut yoghurt), coconut milk, or the same amount of silken tofu.
Want to make this recipe in advance? You've got options! I'm a big fan of making Frozen Smoothie Packs to help streamline my mornings.
You can also make the smoothie the night before and store it in your fridge in a container with a lid. Just give it a shake or a stir in the morning and you're good to go!
Is pumpkin good for you?
You bet it is!
Pumpkin, and other yellow fleshed winter squash, are jam packed full of carotenes, including beta-carotene, alpha-carotene and other carotenoids. These are the compounds ultimately responsible for their bright yellow and orange colours, and also is a pre-cursor to Vitamin A (you need that so you can see).
Winter squash (including pumpkins) are also rockstars in the B vitamin department, with high amounts of vitamin B6, and a good amount of vitamin B2, vitamin B3, folate, and pantothenic acid.
Pumpkin also contains a good dose of dietary fibre, potassium, vitamin C, and manganese.
Other recipes you might enjoy:
Carrot Apple Smoothie with Ginger
Oat Milk Matcha Latte
Pumpkin Chai Latte
Blueberry Avocado Smoothie
Turmeric Latte Mix
Healthy Pumpkin Smoothie
- 2 Tablespoons rolled oats
- 1 Tablespoon hemp seeds
- 1 cup oat milk or milk of choice
- 1 large banana preferably frozen
- ½ cup pumpkin puree
- ½ cup plain yoghurt
- ½ teaspoon ground cinnamon
- Pinch ground nutmeg
- 1-2 medjool dates pitted
- 2 teaspoons fresh grated ginger
- 8 ice cubes
- Add all ingredients into the jar of a blender, and blend until smooth.
- Pour into one or two glasses, and drink immediately.
- Nutrition values are an estimate only.
- If you don't have a high-speed blender, you may want to soak the oats either in cold water (overnight) or hot water (at the last minute - just 5-ish minutes will do the trick) to ensure they get broken down properly and your smoothie doesn't end up tasting chalky.
- Don't like banana? If you want to make a pumpkin smoothie without banana, I recommend replacing the frozen banana with one cup of frozen cauliflower (you can't taste it, I promise!) and adding an extra date to make up the sweetness.
- Want to make a vegan pumpkin smoothie? Simply replace the yogurt with a plant-based yogurt (I love coconut yoghurt) or the same amount of silken tofu.
- Want to make this recipe in advance? You've got options! I'm a big fan of making Frozen Smoothie Packs to help streamline my mornings. You can also make the smoothie the night before and store it in your fridge in a container with a lid. Just give it a shake or a stir in the morning and you're good to go!
This recipe was first published November 27, 2012. It was re-tested, edited, and updated with new photographs on October 27, 2021.
I still cannot get over your early darkness there - I can't imagine what that must do to your internal clock. You saved my day - I was starting to worry that the half a jar of pumpkin I still have might go to waste - this is the answer!
It really is bonkers. I've been finding it harder this year, I think maybe because I'm studying so I sit at the window and watch it get dark. Hopefully the predicted snow will come tomorrow so then at least the daylight hours, few as they may be, will be bright and sparkly.
That amount of darkness can seriously mess with your mind. I'm so grateful that I now have a desk near a window because at least I can enjoy what light we do get (although we are lucky enough to get a few more hours than you).
I'm gradually edging towards the holiday season but I really like your rule of eating light for a couple of weeks at least. It's so easy to get overwhelmed by all the rich food at this time of year.
I know what you mean. A friend wanted to get together and do some holiday baking early next week, but I'm trying to avoid it for as long as I can. Which is approximately two more weeks, give or take.
It's scary how similar your smoothie recipe is to mine! I also start with 2 tbsp oats + 1 tbsp chia seeds + 1 cup water. I also add 1 tbsp almond butter and let that all soak overnight. The next morning, I add part of a frozen banana and/or frozen fruit, 1/2 cup kefir, and sometimes a random assortment of things I froze and am trying to use up, like celery sticks. I like your idea to use ginger and spices.
That sounds delicious! I don't have a powerful enough blender to deal with things like celery, but I hope a better one is in my future 🙂