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!
Ingredients
Equipment
Method
- 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!
Tried this recipe?
Let us know how it was!Frequently Asked Questions
Why is pumpkin a better smoothie base than lots of fruit?
Pumpkin provides natural sweetness with fewer sugars than many fruits. Its fiber slows glucose absorption, helping prevent blood sugar spikes and crashes. Using pumpkin as a base supports steady energy, improved metabolic balance, and better appetite control.
How does cinnamon in pumpkin pie spice support blood sugar?
Cinnamon may improve insulin sensitivity and help regulate blood sugar after meals. Including cinnamon in pumpkin pie spice can reduce cravings and energy dips. Adding a little extra enhances both flavor and metabolic support.
What is the secret ingredient that makes this smoothie more filling?
Tahini or almond butter adds healthy fats, fiber, and creaminess. These fats slow digestion and improve satiety, helping you feel full longer. The nutty flavor also mimics pie crust, making the smoothie richer and more satisfying.
Is this pumpkin pie smoothie good for digestion?
Yes. Pumpkin contains fiber that supports gut bacteria and regular bowel movements. Banana provides prebiotic fibers, while optional chia seeds add more bulk. Collagen may support gut lining integrity, making the smoothie gentle and digestive friendly.
Can I make this smoothie without banana?
Yes, but banana adds natural sweetness and thickness. Without it, the smoothie may be less creamy. Using frozen banana improves texture and temperature naturally, reducing the need for extra sweeteners.
Why add protein powder and collagen to a smoothie?
Protein powder supports muscle repair and stabilizes blood sugar. Collagen provides amino acids that benefit joints, skin, and gut health. Combining protein with healthy fats helps reduce mid morning cravings and supports sustained energy.
How can I adjust the smoothie for thickness and flavor?
Adjust thickness by adding more or less water. Increase cinnamon or add ginger for deeper spice and digestive support. Smoothies can be customized to fit taste preferences and nutritional goals while staying dairy free and balanced.
Resources
Build a Better Smoothie
Why I Love Gelatin
My Thoughts on Protein Powders
Welcome to my site! I am a holistic nutrition consultant based in California, though I work with clients all over the world. I love houseplants, dogs, snow sports, and music that doesn't suck.
