A cozy, low-calorie smoothie that tastes like dessert — but fuels your day like breakfast.
There’s something magical about that first hint of pumpkin spice in the air. You know, when your social feeds turn orange and suddenly everything smells like cinnamon? That’s when I start craving this Healthy Pumpkin Pie Smoothie.
It’s creamy, sweet, and full of fall flavor, yet light enough for warm-weather mornings or mid-afternoon cravings. Think of it as pumpkin pie meets a protein shake, minus the guilt (and the baking).
If you love the taste of pumpkin pie but want something cleaner, faster, and low-calorie, this smoothie hits every note. Ready in five minutes, made with simple pantry staples, and clocking in around 215 calories, it’s proof you can have your pumpkin and sip it too.
Ingredients
- ½ cup 100% pumpkin puree (not pumpkin pie filling)
- ¼ cup plain Greek yogurt (or non-dairy yogurt for vegan option)
- ½ frozen banana, chopped
- ¼ cup skim milk (or unsweetened almond milk for dairy-free)
- ½ teaspoon pure vanilla extract
- ½ teaspoon ground cinnamon (or pumpkin pie spice blend)
- 1 teaspoon honey (or maple syrup, to taste)
- 6–10 ice cubes, depending on desired thickness
Optional add-ins:
- 1 tablespoon vanilla protein powder (for a post-workout boost)
- 1 teaspoon chia seeds or flaxseed meal (for fiber and omega-3s)
- A pinch of nutmeg for extra warmth
Instructions
- Add the base ingredients.
Combine pumpkin puree, Greek yogurt, frozen banana, milk, vanilla, cinnamon, and honey in a high-speed blender. - Blend until smooth.
Start with 6 ice cubes and blend on high. Add more ice for a thicker, spoonable texture — or a splash more milk for a sippable consistency. - Taste and adjust.
Want it sweeter? Add another drizzle of honey. Too thick? A touch more almond milk will fix that. - Serve immediately.
Pour into a chilled glass. Optional: top with a dollop of whipped cream, cinnamon dust, or a sprinkle of crushed graham crackers for that pumpkin pie vibe.
Tips & Tricks
- Make it a smoothie bowl: Use less milk, pour it into a bowl, and top with granola, banana slices, and pumpkin seeds.
- Meal prep it: Freeze pre-measured smoothie packs (pumpkin, banana, spices) for quick blending later.
- Boost the nutrition: Add collagen peptides or a scoop of vanilla protein powder for extra staying power.
- Spice it up: Don’t be afraid to play with flavors — a dash of nutmeg or clove brings the pie essence up a notch.
Substitutions & Variations
- Vegan version: Use almond or oat milk and coconut yogurt. Swap honey for maple syrup.
- Low-sugar version: Replace banana with frozen cauliflower and use stevia or monk fruit instead of honey.
- High-protein version: Add ½ scoop vanilla protein powder or plain whey.
- Dairy-free option: Use unsweetened almond milk and a dairy-free yogurt base.
Frequently Asked Questions
Can I use canned pumpkin pie filling instead of puree?
Not recommended. Pumpkin pie filling already contains added sugar and spices, which can make your smoothie overly sweet. Stick with pure pumpkin puree and control the flavor yourself.
How do I thicken the smoothie without banana?
You can use frozen pumpkin cubes, ½ avocado, or a handful of frozen cauliflower rice — all create a creamy texture without adding sugar.
Can I make it ahead of time?
Yes! Store in an airtight jar in the fridge for up to 24 hours. Shake or re-blend before drinking.
Nutrition Information (per serving)
- Calories: 215 kcal
- Protein: 10 g
- Carbohydrates: 35 g
- Fat: 3 g
- Fiber: 5 g
- Sugar: 19 g
Values may vary depending on ingredient brands and substitutions.
Whether it’s still blazing hot outside or your kitchen already smells like cinnamon candles, this Skinny Pumpkin Pie Smoothie is the perfect fall-in-a-glass treat. It’s cozy, creamy, and packed with pumpkin flavor, without the sugar rush or the oven time.
So go ahead, blend one up, find your favorite blanket, and pretend it’s sweater weather already.
If you make this recipe, don’t forget to rate it below or tag it on social media, because fall is better when shared.
Healthy Pumpkin Pie Smoothie
Ingredients
- ½ cup 100% pumpkin puree (not pumpkin pie filling)
- ¼ cup plain Greek yogurt (or non-dairy yogurt for vegan option)
- ½ frozen banana, chopped
- ½ tsp pure vanilla extract
- ½ tsp ground cinnamon (or pumpkin pie spice blend)
- 1 tsp honey (or maple syrup, to taste)
- 6-10 ice cubes, depending on desired thickness
Optional add-ins:
- 1 tablespoon vanilla protein powder (for a post-workout boost)
- 1 teaspoon chia seeds or flaxseed meal (for fiber and omega-3s)
- A pinch of nutmeg for extra warmth
Instructions
- Add the base ingredients. Combine pumpkin puree, Greek yogurt, frozen banana, milk, vanilla, cinnamon, and honey in a high-speed blender.
- Blend until smooth. Start with 6 ice cubes and blend on high. Add more ice for a thicker, spoonable texture — or a splash more milk for a sippable consistency.
- Taste and adjust. Want it sweeter? Add another drizzle of honey. Too thick? A touch more almond milk will fix that.
- Serve immediately. Pour into a chilled glass. Optional: top with a dollop of whipped cream, cinnamon dust, or a sprinkle of crushed graham crackers for that pumpkin pie vibe.