This post contains affiliate links. As an Amazon associate I earn qualifying purchases. Click here for more about this policy.
This Pumpkin Smoothie blends pumpkin puree, vanilla protein powder, frozen cauliflower rice, and pumpkin pie spice into a thick, pumpkin-pie-flavored breakfast. Each smoothie has about 200 calories, 33 grams of protein, and 7 grams of fiber, with no banana and no added sugar.
Quick Summary: Pumpkin Smoothie
- Why Make This Recipe: A thick, creamy smoothie that tastes like pumpkin pie is the perfect fall breakfast, especially when it’s low in calories and packed with protein!
- Nutrition: 200 calories, 33 grams of protein, 7 grams of fiber
- Diet: Low-Calorie, High-Protein, Gluten-Free, Vegetarian
- Time: 5 minutes of prep time, 5 minutes blending, 10 minutes total
- Method: Blender
- Best for: Make this pumpkin spice smoothie as part of a balanced fall breakfast, or a protein-packed snack to fuel your afternoon.
- Tip: For the perfect smoothie consistency, layer your ingredients starting with liquids, then add the pumpkin puree and protein, and dump in the cauliflower rice last.
If you love a pumpkin spice latte, then you’re going to enjoy this pumpkin protein smoothie with coffee! It’s packed with pumpkin pie spice and pumpkin puree, but is also full of protein and fiber.
Instead of using bananas or other fruits, this smoothie gets its creamy texture from frozen cauliflower rice. You won’t be able to taste it, but you’ll feel the difference when you stay full and energized longer!
If you like fall flavors and smoothie recipes, you will love my gingerbread protein smoothie and apple smoothie!
Why You’ll Love This Recipe
- Protein and Veggies Instead of Fruit: Most smoothies rely on fruit and fats to make a smoothie creamy and sweet. This recipe skips both of those and packs in the nutrients using vegetables and protein.
- No Banana or Added Sugar: Many smoothie recipes use banana to add creaminess and flavor, but cauliflower rice works just as well, especially if you’re a banana hater. There’s also no added sugar in the smoothie.
- High Fiber: Both pumpkin and cauliflower are excellent sources of fiber, which aids with digestion and keeps you feeling satisfied longer. There are 7 grams of fiber in this pumpkin smoothie recipe.
Table of Contents
Ingredients
- Pumpkin Puree: Use a 100% pumpkin canned puree for this recipe. Pumpkin pie filling is full of sugar and added spices that you don’t want in your smoothie. Chill the pumpkin in the fridge for an extra cold smoothie.
- Vanilla Protein Powder: Your favorite brand of plant-based protein powder is perfect for this recipe. You could use whey protein, but it will affect the texture and thickness, as well as the nutrition.
- Pumpkin Pie Spice: A prepackaged pumpkin pie spice adds that spicy fall flavor we all love. You could also make your own by combining cinnamon, nutmeg, and cloves.
- Cauliflower Rice: You must use frozen cauliflower rice because it takes the place of the thickener and the ice in the smoothie.
See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.
Variations & Dietary Modifications
- Add Chocolate: Try using chocolate protein powder or just add unsweetened cocoa powder to make this a chocolate pumpkin smoothie. It’s similar to my chocolate coffee protein shake, but with pumpkin and cauliflower.
- Try Sweet Potato Puree: While this is a pumpkin smoothie, if you wanted to experiment with the flavor, you could use sweet potato puree instead of pumpkin. Then it will taste more like a sweet potato pie!
- Swap the Cauliflower: Instead of frozen cauliflower, you could use frozen zucchini or spinach as your vegetable. Keep in mind they will change the color of the smoothie and make it less creamy.
How to Make a Pumpkin Smoothie
Enjoy all of your favorite fall flavors with a tasty pumpkin pie smoothie! It’s ready in 10 minutes and is packed with enough protein and fiber to keep you feeling full longer than a smoothie full of sugar.
- Step 1: Blend Ingredients. Add all of the ingredients to the blender and blend them until they’re smooth.
- Step 2: Transfer to a Glass. Pour your smoothie into a large glass or jar and enjoy immediately.
Expert Tips
- Layer Before Blending: Help your smoothie blend smoothly by layering the ingredients into the blender. Start with the liquids, then add the pumpkin, protein, and spices, and add the cauliflower rice last.
- Adjust the Thickness: If your smoothie is too thick, add another splash of milk to thin it out; if it’s too thin, add a little more cauliflower rice.
- Taste Before Serving: Be sure to taste your smoothie before you pour it into a glass. It’s easy to blend in a bit more pumpkin pie spice, protein powder, or a zero-calorie sweetener when it’s still in the blender.
- Storing: Smoothies are best enjoyed immediately, but you can keep this one in an airtight jar in the refrigerator for up to 24 hours. You can also pour the blended smoothie into large ice cube molds or a muffin tin and store them in the freezer for up to 3 months. Thaw your frozen smoothie cubes in the refrigerator for 24 hours and reblend them with a splash of milk to make it creamy again.
- Make Ahead Freezer Bags: Store all of the ingredients for this pumpkin protein smoothie, minus the milk and coffee, in a freezer bag in the freezer. Then you can add them to the blender with your liquids in the morning to make a smoothie in a hurry.
Serving Suggestions
Add more protein and fiber to your breakfast, lunch, afternoon snack, or even dessert with this pumpkin smoothie. It tastes like your favorite pumpkin spice latte, but it’s loaded with protein and fiber. Plus, it’s only 200 calories, which is great for your weight-loss goals.
Enjoy this smoothie as part of breakfast or lunch, as a post-workout snack, or even as dessert in the evening.
- If you’re all about pumpkin flavors in the fall, pair your smoothie with a pumpkin oatmeal muffin for the perfect autumn snack after a workout.
- Mix sweet and savory for breakfast and enjoy a smoothie with some quinoa egg bites for a little extra protein and fiber.
- Enjoy a crisp fall morning with a pumpkin spice smoothie and healthy pumpkin waffles for breakfast. This is a great breakfast for weekends or holidays especially.
Pumpkin Smoothie Recipe FAQs
No, you cannot taste the cauliflower at all in this smoothie! It’s completely masked by the pumpkin spice and vanilla protein powder.
It’s best to use a blender for this recipe because a milk frother won’t break down the frozen cauliflower. Save the milk frother for thinner drinks, like a latte made with my healthy pumpkin spice coffee syrup.
Yes, you can use fresh pumpkin in your smoothie. I suggest roasting it first, and then blending it into a puree. You cannot blend raw pumpkin and add it to the smoothie because it will be fibrous and not creamy.
More Delicious Pumpkin Recipes
If you tried this Healthy Pumpkin Smoothie recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Healthy Pumpkin Smoothie
Ingredients
- ½ cup Coffee, or 2 shots espresso
- ⅓ cup Pumpkin Puree
- ⅓ cup Vanilla Protein Powder
- ½ tsp Pumpkin Pie Spice
- ¾ cup Unsweetened Almond Milk, or milk of choice
- ½ cup Cauliflower Rice, frozen
- Stevia to taste
Instructions
- Measure the ingredients and place in a blender. Blend until smooth.
- Transfer to a mason jar or large glass and serve immediately!
Video
Notes
- Layer the ingredients of your smoothie starting with the liquids, followed by the puree and protein, and finishing with the cauliflower rice to ensure an even blend and creamy texture.
- Adjust the thickness to your preference by adding more milk to thin the smoothie or more cauliflower rice to thicken it.
- Give your smoothie a taste before transferring it out of the blender. You can blend in more spices, add a sweetener, or add more protein more easily if you taste before pouring it.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
