I am crazy for all things pumpkin, and I LOVE pumpkin pie spice. Did you know that cinnamon, the main component in pumpkin pie spice and in pumpkin dishes and baked goods, helps to balance blood sugar? That’s why this silky pumpkin pie smoothie is a great and nourishing breakfast treat to get your day started on the right foot. My recipe is dairy free and includes a special secret ingredient that makes the smoothie even more satisfying and delicious.
Many people equate smoothies with tons of fruit, and that can cause an insulin spike and blood sugar crash. Using low glycemic and naturally sweet and fiber-rich pumpkin as the base of this smoothie is a great alternative to higher sugar fruits. And the surprise secret ingredient helps keep you full until lunch. You get good fats, beta carotene, good carbs, blood sugar stability and protein– all in one glass! There are 7 grams of fiber per one cup of pumpkin, so it’s excellent food for your gut bacteria, and banana is a prebiotic fiber food for your gut bugs.
This smoothie is excellent for digestive health and constipation relief.
Pumpkin Pie Smoothie
- 1/2 cup (slightly more if you like) canned pumpkin or pumpkin puree or cooked sweet potato
- 1 frozen banana (you could leave it out, but it adds creaminess. Smoothie won’t be as thick if you use unfrozen banana)
- 1 serving vanilla protein powder. I like and recommend this one. OR try this caramel smoothie mix that also contains fruits & veggies. And the caramel flavor pairs perfectly with pumpkin.
- 1 scoop collagen, which is excellent for gut, skin, and joints. Read why here.
- 1 tbsp tahini or almond butter. This is the secret SURPRISE ingredient that gives your pumpkin pie smoothie a delightful creamy and nutty flavor (like the crust!). Plus additional fiber and good fats. You could also use a little almond flour.
- 1/2 cup coconut, almond milk, or dairy free plain yogurt (extra probiotics!). This coconut milk is BPA free. You can also use light coconut milk.
- 1 tsp pumpkin pie spice
- 1 tbsp chia seeds (optional)
- water to use til you achieve desired thickness
Put everything in blender and blend til smooth. Add as much water as you desire for thickness. I always add more cinnamon for blood sugar balance and ginger to support digestion. Delicious!
Pumpkin Pie Smoothie
Equipment
- Blender
Ingredients
- 1/2 cup pumpkin puree
- 1 banana, preferably frozen
- 1 scoop protein powder
- 1 scoop collagen optional
- 1 tbsp almond butter
- 1/2 cup almond or coconut milk
- 1 tsp pumpkin pie spice
- 1 tbsp chia or flax seeds optional
- water as needed
Instructions
- Put everything in blender and blend til smooth. Add as much water as you desire for thickness. I always add more cinnamon for blood sugar balance and ginger to support digestion. Delicious!
Resources
Build a Better Smoothie
Why I Love Gelatin
My Thoughts on Protein Powders
Mary Vance is a Certified Nutrition Consultant and author specializing in digestive health. She combines a science-based approach with natural therapies to rebalance the body. In addition to her 1:1 coaching, she offers courses to help you heal your gut and improve your health. Mary lives in San Francisco and Lake Tahoe in Northern California. Read more about her coaching practice here and her background here.
Thanks for this! I never thought of using Tahini as a smoothie ingredient but it sounds delicious. I could totally imagine the nutty flavor it adds to it!
I tried making this by following the recipe exactly and it had an extremely bitter after-taste that I couldn’t stand more than 3 sips of. I tried each ingredient separately and they each tasted fine on their own so I tried making it a second time and the same horrible, bitter taste was there. Any ideas???
Huh. Are you using a protein powder? That can alter the taste. Otherwise try it with almond butter if you’re using tahini. You may want to play with the proportions (more pumpkin or coconut milk, add water to thin) too. If you’re adding too much nutmeg that would make it bitter too.
Maybe the Tahini (sesame seeds go bad fast) that you used is rancid or else use much less of it. Tahini has a little bit of a bitter taste I think. I want to try this but I hope to not waste the ingredients if it turns out bad.
You can always use almond, walnut or coconut butter. The recipe is just a guideline, so you can get creative.
I loved this recipe. I’m new to the smoothie world and a new mom. Was looking for something filling and nutritious, plus after your great article on oatmeal (which totally helped me understand my post oatmeal crash!) I wanted to watch sugars even more carefully. Made a few substitutions to make this lactation supportive and I LOVE the flavor and texture. Thanks!
Yay Teresa, glad you love it. it’s one of my faves!