This Pumpkin Pie Smoothie is quick, portable, nourishing and kid-approved. Swap out the nut butter for more yogurt to make it school-safe!
Pumpkin smoothies make me think of cozy sweaters, woodsmoke in the air and my kids crunching (and jumping into) the leaves under their feet during autumn walks, but you can enjoy this nutritious, satiating smoothie all year around! Lucky for us, canned pumpkin purée is always available *wink*.
Just because the weather is getting cooler and I am pulling out jackets, hats and even a scarf now and then doesn’t mean I’m ready to give up cold smoothies when I want a satisfying and replenishing snack or super-quick breakfast!
Smoothies are a reliable, fast option that can often be easily made using whatever veggies, fruit and milk you have on hand. For example, I have been busy in the kitchen this fall batch baking pumpkin muffins and pumpkin cookies, making pumpkin chili and other favourites so I had cans of pumpkin purée on hand.
What this dietitian loves about these ingredients
Pumpkin: Pumpkins are rich in potassium, beta-carotene and Vitamin C. These micro-nutrients can help with blood sugar levels, immunity and more.
Yogurt: Yogurt adds an irresistible creaminess to smoothies and its mild, tart flavour from fermentation sets off the sweeter ingredients. Yogurt’s probiotics are great for gut health and digestion, and the Greek version is protein-rich. Vegan yogurts work in this smoothie too.
Chia seeds: Are rich in health-promoting fats and the Omega-3 fatty acid ALA. They are loaded full of fibre, calcium, and protein.
Almond or peanut butter: Nut butters’ healthy fats help us feel full and satisfied. Protein and loads of vitamins and minerals make it a fantastic option for giving smoothies staying power!
Ginger, cloves, cinnamon: Antioxidant-rich spices that are warming and aid digestion by helping to reduce gas and bloating. They add the pumpkin pie flavour that we all adore to this smoothie.
How to make this Pumpkin Pie Smoothie
A smoothie with lots of protein and nourishing fats like Omega-3 fatty acids, gut-friendly fibre, and a multitude of vitamins? Check, check, check. But what I was really aiming for was a velvety smooth, reminiscent of a delightful pumpkin pie filling that would be cozy and flavourful.
To do so, I added creamy frozen banana, thick Greek yogurt (you can also use a vegan alternative), toasty nut butter, and almond milk (you can use whatever kind you prefer) to my blender and gave it all a touch of sweetness from a spoonful of maple syrup.
Some chia seeds to thicken and make it even more of a stick-to-your-ribs satiating smoothie and I was ready to spice it up. Cozy spices like peppery cinnamon, warming ginger and aromatic clove added rich, autumnal flavour to this drink.
Why you should make this smoothie
This velvety smoothie recipe makes 1 1/2 cups, just right for one person. You can easily double or triple the recipe to make a family sized smoothie that can be stored in the fridge for up to 3 days. As a mom and a pediatric dietitian, I know that smoothies are an efficient, convenient and fun way for little bodies to get their veggies in if they are hesitant or still learning to accept them. I don’t recommend “sneaking them in” per se, but make it fun and get your kiddos to add the pumpkin in themselves!
Have fun with it by sprinkling more cinnamon, nutmeg and cloves on top or if you’re feeling extra-fancy, a big dollop of whipped cream, vegan coconut whip or yogurt. If your child has difficulty drinking thick drinks through a straw, you can reduce the milk a little or add extra frozen banana and they can eat this yummy smoothie with a spoon.
More Pumpkin Recipes:
- Pumpkin Spice Breakfast Cookies
- Soft and Fluffy Pumpkin Pie Cookies
- Flourless Banana Pumpkin Loaf
- Easy Pumpkin Spice Bran Muffins
- Pumpkin Spice Baked Oatmeal
- Simplest Sweet and Smoky Pumpkin Turkey Chili