Our pumpkin pie smoothie recipe is a fine combination of your favorite things: pumpkin pie and smoothie. It’s a blend of pumpkin purée with banana, Greek yogurt, and maple syrup, and is nicely spiced with cinnamon powder.
Is Pumpkin Pie Smoothie Healthy?
If consumed in moderation, both pumpkin pie and pumpkin pie smoothie can be delicious components of a healthy diet.
By moderation, we mean regulated levels of:
- Saturated fats
- Added sugar
Pumpkin pie is high in added sugar and calories, so we use just a little sweetener and keep the portion to a reasonable size. The result is a moderately sweet drink with 183 calories and just 3 g of added sugar.
In terms of micronutrients, our smoothie contains various amounts of vitamin C, vitamin B6, potassium, iron, calcium, copper, and many more. Pecans, in particular, are high in monounsaturated fat that’s good for your heart.
Is Canned Pumpkin Healthy?
There are many canned pumpkin purée products that advertise themselves as 100% pumpkin. They have a similar nutritional value to homemade pumpkin purée, and hence, are healthy alternatives that save you plenty of time.
Ingredients for This Smoothie
This pumpkin pie smoothie recipe calls for pumpkin purée, banana, cinnamon, maple syrup, milk, Greek yogurt, pecans, and ice.
We made the purée ourselves, and it was straightforward. We cut our pumpkin into chunks, steamed them for 10 minutes, then blended them in our food processor. To make it extra smooth, you can run the mixture through a sieve at the end if you prefer.
The next crucial ingredient is banana, which makes the smoothie thick and naturally sweet. You can use frozen bananas instead if you want your smoothie to be denser.
Usually we’d sweeten smoothies with either sugar or honey, but for this smoothie recipe, we used maple syrup. Its unique aroma just suits the theme better.
To enhance the smoothie’s richness, we added Greek yogurt. It also lends a mild tart flavor to balance out the sweetness.
Our last fall ingredient is pecans, which add a fun texture to the smoothie.
In terms of ice, we suggest using a soft version like ice nuggets to create a smoother end result. Alternatively, you can break whatever ice you have by hand first. Wrap it in a cloth and break it up with a mortar so you’ll put less stress on your blender.
How to Make Our Pumpkin Pie Smoothie
Once you’ve gotten your pumpkin puréed and measured out, blend it along with the other ingredients until very smooth, and enjoy cold.
Pour into serving glasses.
Refer to our ‘pumpkin pie smoothie recipe’ card at the bottom of this article for the best ingredient ratios.
Storage and Freezing Pumpkin Pie Smoothie
If you plan to store your smoothie mix, we recommend you leave the ice out of the smoothie, and only add it right before serving. Do so and you can keep this smoothie mix in the fridge for up to 2 days or the freezer for up to 3 months without compromising its quality.
If you’re just refrigerating it, throw all the mix into a pitcher and pour out a glass whenever you want. For freezing, however, we suggest using medium-sized sealable bags — they let you thaw individual portions.
Pumpkin Pie Smoothie Recipe
- 8 oz pumpkin purée
- 8 oz bananas chopped
- 2 cups ice
- 1 cup whole milk
- 1/4 cup plain Greek yogurt
- 1 tbsp maple syrup
- 1/4 tsp cinnamon powder
- 1 oz pecans crushed
- Place all ingredients in the blender, starting with the ice. Cover and blend until smooth.
- Pour into serving glasses.