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    Home » Drinks

    Low Calorie Pumpkin Smoothie Recipe

    Published: October 2, 2020 · Modified: December 11, 2024 by Kate · This post may contain affiliate links. As an Amazon associate, I earn from qualifying purchases.

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    Pinterest pin of low calorie pumpkin smoothie recipe.

    This Low Calorie Pumpkin Smoothie Recipe blends real pumpkin and sweet potato with creamy vanilla almond milk and pumpkin pie spices into a vibrant orange smoothie that tastes just like pumpkin pie!

    Smoothie in a jar on a white table.
    Jump to:
    • Why You'll Love This Recipe
    • Ingredients You’ll Need
    • Step-By-Step Instructions
    • Expert Tips
    • Variations
    • Storing & Freezing
    • Recipe FAQ‘s
    • More Healthy Smoothie Recipes
    • Low Calorie Pumpkin Smoothie Recipe
    • #respond

    Check out my Pumpkin Soup without Cream and my Low Calorie Pumpkin Overnight Oats for more delicious pumpkin recipes!

    Pumpkin pie for breakfast?! Well, sort of. This low calorie pumpkin smoothie recipe capture the essence of a sweet, warming slice of pumpkin pie with only four ingredients: pumpkin puree, sweet potato puree, vanilla almond milk, pumpkin spices, plus ice.

    The sweet potato naturally sweetens the smoothie, so there's no need for added sugars and sweeteners. At the same time, the vanilla almond milk and pumpkin pie spices bring all the palatable rich, warming dessert flavors.

    Related recipe: Healthy Greens for Smoothies

    Smoothie in a jar with a gold straw.

    Why You'll Love This Recipe

    • It tastes like a pumpkin pie but in healthy smoothie form.
    • This smoothie is rich and creamy yet dairy-free and low in fat and calories.
    • It's healthy and easy to make with no added sugar. I included this smoothie in my list of healthy pumpkin puree recipes.

    Ingredients You’ll Need

    Labeled ingredients for the smoothie.
    • Pumpkin Purée: You can make your own pureed pumpkin for smoothies or grab a can of pumpkin from the store.
    • Sweet Potato Purée: Sweet potatoes are high in fiber, potassium, vitamins A and C, iron, and calcium. You can use a can of sweet potato or make it yourself (see below).
    • Unsweetened Vanilla Almond Milk: This is my go-to dairy-free milk for smoothies. It gives smoothies a nice base vanilla flavor, is low in calories and sugar and is high in vitamin E, vitamin D, and calcium. This can be substituted for any dairy-free milk like oat, coconut, soy, or cashew. If dairy isn't a concern, use your preferred cow's milk and a bit of pure vanilla extract.
    • Pumpkin Pie Spice + Ground Cinnamon: Pumpkin pie spice is traditionally a warming blend of cinnamon, nutmeg, cloves, and ginger (sometimes allspice). I add extra cinnamon to the mix for added natural sweetness and fall flavor.
    • Ice: This smoothie isn't made with frozen fruits or veggies, so you will need a couple of cups of ice to make it chilled and frothy.

    Step-By-Step Instructions

    Steps to make the pumpkin smoothies.

    Step 1: Combine. Add almond milk, pumpkin puree, sweet potato puree, pumpkin spice, and cinnamon to a blender. Add one cup of ice and blend until combined.

    Step 2: Blend and serve. Add another cup of ice and continue blending until smooth and creamy. Pour into a tall glass, add tasty topping if you like, and enjoy!

    NOTE: You can print the FULL recipe with all ingredients & detailed instructions below!

    Pumpkin smoothie in a glass jar with a straw.

    Expert Tips

    • If you're using canned pumpkin, make sure it's 100% pure pumpkin and not pumpkin pie filling. This is a healthy pumpkin smoothie; after all and canned pumpkin pie filling is loaded with added sugar.
    • A powerful high-speed blender (like a Ninja, Blendtec, or Vitamix) is the best way to achieve a super-smooth, cohesive smoothie. Of course, a food processor also works, but your smoothie might not be as creamy.
    • Pour the almond milk into the blender first and then the remaining ingredients. This eases some of the wear and tear on the blade.
    • Instead of blending your smoothie with ice, use frozen sweet potato and pumpkin puree. If I'm not in a rush, I like to freeze vegetable purees in ice cube trays and then blend the frozen cubes directly into my smoothies.

    Variations

    Orange foods to add: This pumpkin spice smoothie's simplicity leaves you with many customization options. If you love the fun orange color, stick with yellow and orange fruits and vegetables, like:

    • Banana
    • Pineapple
    • Cantaloupe
    • Carrots
    • Peaches
    • Apricots
    • Oranges

    Optional sweeteners: After giving it a taste, I highly recommend maple syrup if you'd like to sweeten it up a bit more. It enhances the cozy fall flavors. You can also use date syrup, agave, or honey.

    To thicken: If you like your smoothies extra thick (for smoothie bowls, perhaps), you can freeze the pumpkin and sweet potato puree instead of ice into cubes to blend directly into the smoothie.

    Toppings: For added crunch and texture, top your pumpkin pie smoothie with any of these nutrient-dense goodies.

    • Nuts: Sprinkle slivered pecans, chopped walnuts, or hazelnuts on top.
    • Seeds: Chia seeds, pumpkin seeds, hemp seeds, and flax seeds are great options.
    • Dried fruit: Top with chopped dehydrated apricots, mango, dates, pineapple, etc.
    • More healthy toppings: Cacao nibs, unsweetened shredded coconut, and bee pollen.

    Storing & Freezing

    Storing: This smoothie is best freshly blended, but if you have extra, you can keep it in an airtight container in the fridge for 1-2 days.

    Freezing: You can also freeze extra smoothie in ice trays and keep the cubes in a freezer safe bag for 1-2 months. The frozen cubes are a quick and convenient way to add creamy sweet potato, pumpkin, and pumpkin spice to future smoothies!

    Recipe FAQ‘s

    How do you make sweet potato purees for smoothies?

    If you'd like to make your own sweet potato puree, place two washed sweet potatoes on an aluminum foil-lined baking sheet. Use a fork to poke holes through the skin and bake at 400 °F for 50 minutes. Let the potatoes cool, remove the skin, and puree them in a food processor until smooth.

    How can I add protein to my pumpkin smoothie without protein powder?

    To add more protein, blend in rolled oats, flax, chia, or hemp seeds. You can add a tablespoon or two of nut butter or peanut butter powder. Greek yogurt is another excellent option.

    Can you freeze pumpkin puree for smoothies?

    Yes! Pour the pumpkin puree into a standard-sized ice cube tray and place it in the freezer until the cubes are frozen solid. Then, transfer the frozen pumpkin cubes to a freezer-safe bag and keep them in the freezer until you're ready to blend up a nutritious and delicious pumpkin pie smoothie!

    More Healthy Smoothie Recipes

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      Raspberry Pineapple Smoothie
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      Green Protein Smoothie
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      Coconut Berry Smoothie

    If you love this recipe, please leave a comment with a five-star rating — or simply hit the five-star button in the recipe card. Don't forget to signup for my newsletter!

    Thumbnail of low calorie pumpkin smoothie recipe.

    Low Calorie Pumpkin Smoothie Recipe

    5 from 13 votes
    By Kate
    This low calorie pumpkin smoothie recipe blends real pumpkin and sweet potato with creamy vanilla almond milk and pumpkin pie spices into a vibrant orange smoothie that tastes just like pumpkin pie!
    Pin Recipe Print Recipe Save RecipeSaved!
    Prep 5 minutes mins
    Blend Time 1 minute min
    Total 6 minutes mins
    Servings 2 Servings
    Calories 106kcal
    Prevent your screen from going dark

    Special Equipment

    • Ninja Blender
    • Stemless Wine Glasses
    • Measuring Spoons and Cups

    Ingredients
     
     

    • ½ cup pumpkin purée
    • ½ cup sweet potato purée
    • 8 ounces unsweetened vanilla almond milk
    • 1 tablespoon pumpkin pie spice
    • ½ teaspoon ground cinnamon
    • 2 cups ice

    Instructions
     

    • Add almond milk, pumpkin puree, sweet potato puree, pumpkin spice, and cinnamon to a blender. Add one cup of ice and blend until combined.
    • Add another cup of ice and continue blending until smooth and creamy. Pour into a tall glass, add tasty topping if you like, and enjoy!

    Notes

    • If you'd like to make your own sweet potato puree, place two washed sweet potatoes on an aluminum foil-lined baking sheet. Use a fork to poke holes through the skin and bake at 400°F for 50 minutes. Let the potatoes cool, remove the skin, and puree them in a food processor until smooth.
    • If you're using canned pumpkin, make sure it's 100% pure pumpkin and not pumpkin pie filling. This is a healthy pumpkin smoothie; after all and canned pumpkin pie filling is loaded with added sugar.
    • A powerful high-speed blender (like a Ninja, Blendtec, or Vitamix) is the best way to achieve a super-smooth, cohesive smoothie. Of course, a food processor also works, but your smoothie might not be as creamy.
    • Pour the almond milk into the blender first and then the remaining ingredients. This eases some of the wear and tear on the blade.
    • Instead of blending your smoothie with ice, use frozen sweet potato and pumpkin puree. If I'm not in a rush, I like to freeze vegetable purees in ice cube trays and then blend the frozen cubes directly into my smoothies.
    • Storing: This smoothie is best freshly blended, but if you have extra, you can keep it in an airtight container in the fridge for 1-2 days.
    • Freezing: You can also freeze extra smoothie in ice trays and keep the cubes in a freezer-safe bag for 1-2 months. The frozen cubes are a quick and convenient way to add creamy sweet potato, pumpkin, and pumpkin spice to future smoothies!

    Nutrition

    Calories: 106kcalCarbohydrates: 19gProtein: 3gFat: 2gSodium: 138mgFiber: 3gSugar: 10g

    All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.

    Tried this recipe?Give it a star rating and leave a comment below!

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    Reader Interactions

    Comments

    1. Tara

      October 05, 2020 at 5:39 pm

      Oh yum! I love how you made this smoothie without any added sugar! Definitely perfect for the season.

      Reply
    2. Toni Dash

      October 05, 2020 at 5:15 pm

      I love it!! Such a healthy and delicious smoothie!

      Reply
    3. Lizet Bowen

      October 05, 2020 at 5:09 pm

      Delicious pumpkin smoothie! even my pickie boys enjoyed it and asked for a second serving. 😋

      Reply
    4. Denay DeGuzman

      October 05, 2020 at 4:54 pm

      My cousin shared your recipe for these healthy pumpkin smoothies. My husband and I made these just now. They are so delicious! It's a recipe we'll be enjoying all season long.

      Reply
    5. Jessica Formicola

      October 05, 2020 at 4:36 pm

      I love pumpkin spice everything, and this smoothie is perfection! So delicious and easy to make- thanks so much for sharing!

      Reply
    5 from 13 votes (8 ratings without comment)

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