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Marilyns Treats

August 17, 2020 · 88 Comments

Healthy Pumpkin Smoothie

Beverages· Recipe Archive

Pumpkin is actually a very healthful vegetable. It is high in the antioxidant beta-carotene
Pumpkin is actually a very healthful vegetable. It is high in the antioxidant beta-carotene

Healthy Pumpkin Smoothie

If you haven’t noticed by now it is almost pumpkin spice season.

Companies are turning every food product into a pumpkin-flavored commodity.

It is a sign of autumn and cooler weather, and many coffee shops use this to their advantage by creating decadent pumpkin-flavored drinks.

Pumpkin is actually a very healthful vegetable. It is high in the antioxidant beta-carotene, which can help fight cancer.

Instead of a pumpkin spice latte, try this pumpkin smoothie—using REAL pumpkin!

And because of the health advantages you can drink as many as you like!

It isn’t expensive or time consuming to make your own smoothie.

You can control all the ingredients. And you can make sure they are healthy, fresh and free of additives.

These are the INGREDIENTS you will need:

  • 15 ounce can pumpkin purée
  • 2 cups plant milk of your choice, or to taste
  • 2 cups ice
  • 2 tablespoons maple syrup, or to taste
  • 1 tablespoon vanilla extract, or to taste
  • 1 tablespoon pumpkin pie spice, or to taste

These are the INSTRUCTIONS For preparation:

  • Combine all ingredients in blender. 
  • Blend for 1 to 2 minutes until everything is incorporated.
  • Pour into tall glass. Add straw and enjoy!

NOTES

Optional:

  • Add cinnamon, nutmeg, or allspice in place of pumpkin pie spice
  • Add banana for a different taste.
  • Use almond or soy milk.
  • Use your fresh pumpkin from the holiday.

You can take Pumpkin Smoothie with you when you are on the go.

The hardest part of drinking this smoothie is not making that end of the glass air intake sound.

My daughter-in-law gave me this article from the Mayo Clinic that include the recipe for Healthy Pumpkin Smoothie.

In the fall we make it instead of our normal breakfast.

Even my preteen granddaughter makes this with no trouble at all.

It gives you energy and a sense of invincibility because you know it is more than nourishing your body.

Having something in the morning that gives me energy and a positive attitude is important to me.

And this smoothie does the trick.

This Pumpkin smoothie is vegan and gluten free And that is a win win!

If you add the maple syrup you can be assured that bit of sweetness won’t ruin the balance.

Natural maple syrup is acceptable even on the Weight Watcher diet.

Being low calorie you can look forward to spending your carb totals in different ways. So give up those Pumpkin Lattes and enjoy the fresh taste of real pumpkin!

Pumpkin is actually a very healthful vegetable. It is high in the antioxidant beta-carotene

Healthy Pumpkin Smoothie

Vegan and Gluten Free! Instead of a pumpkin spice latte, try this pumpkin smoothie. 
5 from 4 votes
Print Pin Rate
Course: beverages
Cuisine: American
Keyword: healthy, pumpkin
Method: Blender
Skill Level: Basic
Prep Time: 5 minutes
Cook Time: 1 minute
Total Time: 5 minutes
Adjust Servings: 6
Calories: 97kcal
Author: Marilyn Lesniak

Ingredients

  • 15 ounce can pumpkin purée
  • 2 cups plant milk of your choice, or to taste
  • 2 cups ice
  • 2 tablespoons maple syrup, or to taste
  • 1 tablespoon vanilla extract, or to taste
  • 1 tablespoon pumpkin pie spice, or to taste

Instructions

  • Combine all ingredients in blender.
  • Blend for 1 to 2 minutes until everything is incorporated.
  • Pour into tall glass. Add straw and enjoy!

Notes

Optional:
  • Add cinnamon, nutmeg, or allspice in place of pumpkin pie spice
  • Add banana for a different taste.
  • Use almond or soy milk.
  • Use your fresh pumpkin from the holiday.
©MARILYN’S TREATS. All images are copyright protected. 

Nutrition

Serving: 1cup | Calories: 97kcal (5%) | Carbohydrates: 16g (5%) | Protein: 3g (6%) | Fat: 1.7g (3%) | Saturated Fat: 0.4g (2%) | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 51mg (2%) | Potassium: 0mg | Fiber: 3g (12%) | Sugar: 8.7g (10%) | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg
Tried this recipe?Mention @marilyn_lesniak or tag #marilynstreats!

Nutrition Information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

Conversion Information We get a lot of requests to help with conversions especially between various countries like Canada, the U.K. and Australia. These tables should help you make those conversions. For your convenience we have included a Conversion Chart.

Disclaimer Unless indicated recipes influenced by cookbooks, magazines or family traditions.

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blankI am Marilyn Lesniak. Writer, Photographer and Chief Bottle Washer behind the scenes at Marilyn's Treats. Don’t burn down the kitchen!! Let me help with my Kitchen Tips, Hacks and Recipes for all levels of Chefs. Read More…

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Reader Interactions

Comments

  1. blankMeg Daves says

    September 2, 2020 at 2:18 AM

    Thank you for participating in our linky party!

    Reply
    • blankMarilyn says

      September 2, 2020 at 8:16 AM

      You are welcome Meg. I am thrilled you like the recipe. See you at the next party. Stay safe and have a great week!

      Reply
  2. blankMiz Helen says

    September 1, 2020 at 2:38 PM

    So excited that it is the season again, love the pumpkin smoothie! Thanks so much for sharing with us at Full Plate Thursday,499 and hope you have a great week!
    Miz Helen

    Reply
    • blankMarilyn says

      September 1, 2020 at 9:37 PM

      My family loves all the fall flavors. This smoothie definitely is one. Thanks for the visit and enjoy your week.

      Reply
  3. blankHelen at the Lazy Gastronome says

    August 29, 2020 at 7:44 PM

    Thanks for sharing at the What’s for Dinner party! I sure hope to see you at the new one tomorrow. Have a great afternoon.

    Reply
    • blankMarilyn says

      August 29, 2020 at 8:09 PM

      Thanks Helen for hosting. I wouldn’t miss a party.

      Reply
  4. blankClearissa Coward says

    August 18, 2020 at 8:21 PM

    This looks very tasty. That could be a healthy meal replacement. TFS

    Reply
    • blankMarilyn says

      August 18, 2020 at 9:18 PM

      I am sure it has been. For me. At least a few lunches anyway!! Thanks for sharing.

      Reply
  5. blankAmy says

    September 1, 2017 at 2:34 AM

    I always look forward to pumpkin season and this smoothie looks fabulous. Thank you for hosting at Thursday Favorite Things link party. We appreciate you!

    Reply
    • blankMarilyn says

      September 1, 2017 at 5:01 PM

      Thank you so much Amy! I am glad you ofund this recipe! Have a good week.

      Reply
  6. blankDiane Negron says

    July 12, 2017 at 11:38 PM

    This looks amazing! I’m sharing it with friends on facebook!

    Reply
    • blankMarilyn says

      July 13, 2017 at 1:36 PM

      Thank you!

      Reply
  7. blankCrystal Green says

    November 13, 2016 at 2:25 PM

    This looks like a wonderful option. It sounds delicious. #FridayFrivolity

    Reply
    • blankMarilyn says

      November 13, 2016 at 7:24 PM

      Thank you Crystal! It is a great healthy smoothie.

      Reply
  8. blankGrandmas House DIY says

    November 8, 2016 at 3:45 PM

    This sounds really good! Thanks for sharing with us at the To grandma’s house we go Wednesday link party! Hope to see you there tomorrow!

    Reply
    • blankMarilyn says

      November 8, 2016 at 4:12 PM

      Thank you Tarah! Iwill be there tomorrow. Have a great and safe election day!

      Reply
  9. blankMiz Helen says

    November 7, 2016 at 8:26 PM

    Your Pumpkin Smoothie looks delicious, Marilyn, I would really enjoy that for my bedtime treat! Hope you are having a wonderful week and thanks so much for sharing with Full Plate Thursday.
    Miz Helen

    Reply
    • blankMarilyn says

      November 7, 2016 at 8:34 PM

      You are welcome Miz Helen and I am glad you enjoyed the recipe.

      Reply
  10. blankCarla a.k.a Mrs. R says

    November 7, 2016 at 11:36 AM

    This sounds so yummy! I’ll definitely be giving this one a try xo

    Reply
    • blankMarilyn says

      November 7, 2016 at 4:19 PM

      Please let me know what you think! Enjoy.

      Reply
  11. blankKatrin says

    November 6, 2016 at 2:37 AM

    Yummy, I’ve got cut up pumpkin in the fridge, I think today would be an awesome day for a pumpkin smoothie!!

    Reply
    • blankMarilyn says

      November 6, 2016 at 1:42 PM

      You will love it! Let me know how it goes.

      Reply
  12. blankJess Powell (Babi a Fi) says

    November 5, 2016 at 12:25 PM

    Yum, this sounds really nice – perfect for autumn too! 🙂

    Reply
    • blankMarilyn says

      November 5, 2016 at 8:35 PM

      Thanks Jess. I love pumpkin and this tastes of it!

      Reply
  13. blankMarie says

    November 4, 2016 at 3:12 PM

    I love how many this serves! So many smoothie recipes are for one or two smoothies and we have a family of five. Finally a recipe that I don’t have to do math for. Thank you!

    Reply
    • blankMarilyn says

      November 4, 2016 at 4:48 PM

      I love having enough for the kids or seconds for us! Thanks for sharing your thoughts.

      Reply
  14. blankKrista says

    November 4, 2016 at 8:49 AM

    This seems simple and looks delicious. I plan to try it. My husband and I have just started makings smoothies for breakfast (adding some protein powder). I will add this to the list of ones we want to make.

    Reply
    • blankMarilyn says

      November 4, 2016 at 10:52 AM

      Thank you Krista for sharing your thoughts. Please let me know how it works out and what you think! Have a great weekend!

      Reply
  15. blankNikki Frank-Hamilton says

    November 3, 2016 at 12:40 PM

    Wow! This is packed with great flavor and nutrition. I don’t have any pumpkin puree or I would be making this right now. Watch out Pumpkin Spice Latte the smoothie is taking over!

    Reply
    • blankMarilyn says

      November 3, 2016 at 8:37 PM

      Ohh, this is much helthier. But those lattes always call my name!

      Reply
  16. blankHelen at the Lazy Gastronome says

    November 3, 2016 at 10:03 AM

    Never thought about drinking some pumpkin!! Thanks for sharing on the What’s for Dinner link up!

    Reply
    • blankMarilyn says

      November 3, 2016 at 8:36 PM

      You are welcome. If you try it let me know!

      Reply
  17. blankChloe Crabtree says

    November 3, 2016 at 9:39 AM

    My husband is the smoothie guy in my house, I think he will love this one for Fall! Thanks so much for sharing at Celebrate Your Story!

    Reply
    • blankMarilyn says

      November 3, 2016 at 8:35 PM

      Please let me know if he tries it! Thanks Chloe.

      Reply
  18. blankKim~madeinaday says

    November 2, 2016 at 1:19 PM

    Sounds so yummy! Thanks for the recipe~Thanks for linking up to Merry Monday! Sharing on FB! Have a great week!
    Kim

    Reply
    • blankMarilyn says

      November 2, 2016 at 3:31 PM

      Good to see you Kim! I am glad you enjoy it!

      Reply
  19. blankChristine says

    November 2, 2016 at 9:41 AM

    I’ll definitely have to try this recipe! Thanks for sharing. Stopping by from Let’s Be Friends.

    Reply
    • blankMarilyn says

      November 2, 2016 at 10:52 AM

      You are welcome Christine. I like it uses the leftovers! I will be there soon with more good tips and food! Enjoy your week.

      Reply
  20. blankKrisitne says

    November 1, 2016 at 11:01 PM

    I’m seriously salivating over here! I love pumpkin smoothies, and this recipe looks like the bomb! Thank you for this #smallvictoriessundaylinkup

    Reply
    • blankMarilyn says

      November 2, 2016 at 10:50 AM

      Thank you Kristine for sharing your thoughts. I love this smoothie is also so healthy and inexpensive! I will be there soon with more good tips and food! Enjoy your week.

      Reply
  21. blankCourtney says

    November 1, 2016 at 5:30 AM

    SO yummy and simple– and perfect for a quick pumpkin fix! 🙂

    Reply
    • blankMarilyn says

      November 1, 2016 at 3:20 PM

      Thank you Courtney. I am glad you like it. Enjoy your week!

      Reply
  22. blankVanessa says

    October 31, 2016 at 9:16 AM

    This is so yummy! I love pumpkin all year around and I am going to give this a try today. Thank you for sharing at Dishing it and Digging it link party. We love having you.

    Reply
    • blankMarilyn says

      October 31, 2016 at 3:06 PM

      Thank you Vanessa. I m glad you want to try this. You won’t be disappointed. Have a fun and safe Halloween!

      Reply
  23. blankJanelle @ Run With No Regrets says

    October 31, 2016 at 8:14 AM

    Okay, I really need to make this smoothie! It looks so good and I love pumpkin in just about everything!

    Reply
    • blankMarilyn says

      October 31, 2016 at 3:05 PM

      If you love pumpkin Janelle then this smoothie is for you! Have a fun and safe Halloween!

      Reply
  24. blankKellie - Hooray for Moms says

    October 31, 2016 at 1:16 AM

    Yum! I love both smoothies and pumpkins and can’t wait to mix the two into something delish! #MMBH

    Reply
    • blankMarilyn says

      October 31, 2016 at 3:01 PM

      So glad you want to try this smoothie Kellie! Have a fun and safe Halloween!

      Reply
  25. blank[email protected] freeA-Z Blog says

    October 30, 2016 at 11:34 PM

    I have recently become obsessed with smoothies- what could be better than a pumpkin smoothie? Sounds delish!

    Reply
    • blankMarilyn says

      October 31, 2016 at 3:00 PM

      Thank you Judee. I find it great for a quick lunch and it tides me over to supper. Have a fun and safe Halloween!

      Reply
  26. blankIlka says

    October 30, 2016 at 8:48 PM

    Yummy Yummy! This pumpkin smoothie is super delicious and so nutritious! I love adding maple syrup in my smoothie, too, Marilyn!

    Reply
    • blankMarilyn says

      October 30, 2016 at 10:00 PM

      I am glad you like it and I hope you get to try it soon.

      Reply
  27. blankVidya Sury says

    October 29, 2016 at 12:15 AM

    I love pumpkin and almost always only make savory dishes to go with rice. I do know there’s a fudge recipe but we make it rarely, because my son and husband are not fans of it. This smoothie sounds delicious. I’d skip the sweetness though! And I will add a banana to taste the difference. Thank you Marilyn!

    Happy Halloween!

    Reply
    • blankMarilyn says

      October 29, 2016 at 2:49 PM

      Bananas are great in all smoothies! And you are right as it will give a hint of natural sweetness. Have a great week!

      Reply
  28. blankjodie filogomo says

    October 26, 2016 at 10:59 PM

    It does sound interesting, but I worry it’s too pumpkiny??
    Have you tried any variations on it?
    jodie
    http://www.jtouchofstyle.com

    Reply
    • blankMarilyn says

      October 27, 2016 at 2:50 PM

      With the ice and milk it kind of mutes the flavor. But you can always add more to dilute after you taste it.

      Reply
  29. blankDebbie Welchert says

    October 25, 2016 at 12:33 PM

    I have never had a smoothie before and this one sounds and looks so good that I have to try it.

    Reply
    • blankMarilyn says

      October 25, 2016 at 10:41 PM

      I myself am not a veggie fanatic or health nut. But this tastes great, and it isn’t green! ????

      Reply
  30. blankCarol says

    October 24, 2016 at 12:23 PM

    This is a good one. Pinned and shared.

    Reply
    • blankMarilyn says

      October 24, 2016 at 4:14 PM

      Thanks Carol for the pin and comment!

      Reply
  31. blankKim Y says

    April 5, 2016 at 10:44 PM

    Even though I’ve waited, and waited for Springs arrival, to be honest, I can’t wait for pumpkin season! Pinning this for later! Sounds delicious!

    Reply
    • blankMarilyn Lesniak says

      April 6, 2016 at 12:21 PM

      It is great Kim and good whenever you can grab fresh Pumpkin. I freeze mine in cooked cubes to use for later times.

      Reply
  32. blankAmberjane says

    April 1, 2016 at 12:58 PM

    I have never tried pumpkin smoothies before – Thank you for sharing the recipe with Pin Worthy Wednesday Marilyn

    Reply
    • blankMarilyn Lesniak says

      April 1, 2016 at 8:44 PM

      I was surprised how delcious this was. It avtully rminded me of the pumpkin custard I make my pies from! Have a lovely weekend.

      Reply
  33. blankAlli @ Tornadough Alli says

    October 7, 2015 at 9:49 PM

    Pumpkin and a smoothie?!?! Now this is something that I’m going to have to try and quick! Love this! Thanks for sharing with us at #ThrowbackThurday and hope to see you again this week!

    Reply
    • blankMarilyn says

      October 7, 2015 at 10:29 PM

      Thanks Alli! I hope you enjoy it as much as I do!

      Reply
  34. blankAshleigh says

    October 7, 2015 at 12:14 AM

    Thank you for linking up with the OMHG WW! Please link up with us again this week and share your great posts! xx

    Reply
    • blankMarilyn says

      October 7, 2015 at 10:28 PM

      Thanks for the invite Ashleigh. I will be there.

      Reply
  35. blankJennifer | The Deliberate Mom says

    October 6, 2015 at 10:51 PM

    Oh my, this looks and sounds so amazing!

    I’m so into the pumpkin lately! It’s crazy!

    I pinned this to my Deliberate DRINKS board.

    Thanks for sharing! Wishing you a lovely evening.
    xoxo

    Reply
    • blankMarilyn says

      October 7, 2015 at 10:27 PM

      Thank you so much Jennifer. I am lso on a pumkin kick right now! Have a great week.

      Reply
  36. blankLauren @ Create Bake Make says

    October 4, 2015 at 4:27 PM

    Gosh, I’ve never had pumpkin in a smoothie before, can’t wait to try it! Thanks for linking up with us for Fabulous Foodie Fridays.

    Reply
    • blankMarilyn says

      October 7, 2015 at 10:25 PM

      You are very welcome Lauren. I hope you enjoy it.

      Reply
  37. blankSandy Sandmeyer says

    October 3, 2015 at 8:51 PM

    This sounds really delicious, Marilyn. I just love pumpkin and this smoothie sounds rich and healthy.

    Reply
    • blankMarilyn says

      October 3, 2015 at 9:49 PM

      Thanks Sandy. it’s like drinking a pie!

      Reply
  38. blankDebbie says

    October 3, 2015 at 2:13 PM

    I am not a major pumpkin fan, but as I’m adapting more and more a vegan diet, it does sound interesting.
    Thanks for sharing this recipe on #tiptuesday.

    Reply
    • blankMarilyn says

      October 3, 2015 at 9:49 PM

      Thanks Debbie! Try using a different fruit it will do well and you can try out different spices.

      Reply
  39. blankTiffany says

    October 1, 2015 at 5:11 PM

    Hi, Marilyn ~ This looks interesting. I’ve never had pumpkin in my shake, but I know it’s really good for you. So, I might have to try it. I love that it’s vegan and gluten-free! Thanks for linking up with us at the Merry Monday Link Party! See you again on Sunday night!

    Reply
    • blankMarilyn says

      October 1, 2015 at 8:42 PM

      Tiffany, thanks for commenting! Give t a try and let me know what ypu think! It is great.

      Reply
  40. blankJess says

    September 30, 2015 at 11:44 PM

    This sounds so great! I definitely need to try it!

    Thanks for joining Cooking and Crafting with J & J!

    Reply
    • blankMarilyn says

      October 1, 2015 at 12:02 AM

      Thanks so much Jess! Have a great week.

      Reply
  41. blankBeverly says

    September 29, 2015 at 8:56 AM

    It’s recipes like this that make me wish I liked pumpkin! It looks so good. Pinned and Tweeted. It’s great to have you partying with us at Snickerdoodle!

    Reply
    • blankMarilyn says

      September 29, 2015 at 12:22 PM

      Substitue apple and cinnamon and give that a try Beverly. I am going for blueberry next!

      Reply
  42. blankKimberlee says

    September 28, 2015 at 4:49 PM

    Sounds like a good recipe for fall. Pinned

    Reply
    • blankMarilyn says

      September 28, 2015 at 11:05 PM

      Thanks so much Kimberlee! I am excited you liked it. Have a good week.

      Reply
  43. blankDebbie @ Coach Debbie Runs says

    September 27, 2015 at 9:30 PM

    Okay, I admit that I’m not a huge pumpkin spice person [ducks head]. But, real pumpkin is another thing. This sounds really yummy!

    Reply
    • blankMarilyn says

      September 27, 2015 at 9:36 PM

      Thanks Debbie! I love pu,pkin anything if it doesnt have nutmeg. This is a winner!

      Reply
  44. blankGiGi Eats says

    September 25, 2015 at 1:45 PM

    I would eat this, wait excuse me, drink it – EVERY MEAL!! 😀 Then I would turn into a pumpkin!

    Reply
    • blankMarilyn says

      September 25, 2015 at 2:14 PM

      Thanks Gigi! If I became that pumpkin, it would be worth it! Enjoy.

      Reply

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