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Introduction
As the leaves begin to change and there's a crisp chill in the air, our taste buds start craving the comforting flavors of fall. This Healthy Pumpkin Spice Smoothie is the perfect answer to those autumn cravings, offering a nutritious twist on the beloved pumpkin spice latte. The tradition of using pumpkin in beverages dates back to early American colonists, who would make 'pumpkin flip' - a mixture of pumpkin, milk, and spices. Our modern smoothie version maintains the essence of those warm spices but transforms the drink into a wholesome, nutrient-packed treat that's perfect for breakfast or a post-workout refresher. It's a delicious way to celebrate the harvest season and nourish your body at the same time.
Ingredients
• 1 cup pure pumpkin puree (not pumpkin pie filling)
• 1 cup unsweetened vanilla almond milk
• 1/2 cup plain Greek yogurt (2% or full-fat recommended)
• 1 frozen banana, sliced
• 1 tablespoon pure maple syrup
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground ginger
• 1/8 teaspoon ground cloves
• 1 cup ice cubes
• Optional: 1 scoop vanilla protein powder
Step 1:
Add pumpkin puree, almond milk, Greek yogurt, sliced frozen banana, maple syrup, cinnamon, nutmeg, ginger, cloves, and ice cubes to a high-speed blender.
Step 2:
If using, add the optional scoop of vanilla protein powder.
Step 3:
Blend on high speed for 30-60 seconds until smooth and creamy, stopping to scrape down the sides if necessary.
Step 4:
Taste and adjust sweetness if desired by adding more maple syrup and blending briefly.
Q: Can I use pumpkin pie filling instead of pumpkin puree?
A: No, pumpkin pie filling is pre-sweetened and spiced. Use plain pumpkin puree for best results and control over flavor and sweetness.
Q: How can I make this smoothie higher in protein?
A: Add a scoop of vanilla protein powder or increase the amount of Greek yogurt for a protein boost.
Q: Can I make this smoothie ahead of time?
A: While best fresh, you can prepare it the night before and store in the refrigerator. Give it a good shake or stir before drinking.
• For a dairy-free version, replace Greek yogurt with coconut yogurt or additional almond milk.
• Adjust sweetness by adding more or less maple syrup to taste.
• Use canned pumpkin puree or homemade puree from roasted pumpkin.
• For a thicker smoothie, add more ice or use a frozen banana.
• This recipe contains no common allergens, but check individual ingredient labels for potential cross-contamination.
• For added protein, include the optional scoop of vanilla protein powder.
Pour the smoothie into two glasses and serve immediately. Optionally, sprinkle with a dash of cinnamon on top for garnish.
Best consumed immediately. If necessary, store in an airtight container in the refrigerator for up to 24 hours. Shake or stir well before drinking.
Prepare all ingredients before starting to ensure quick assembly. Slice and freeze the banana in advance for a colder, thicker smoothie.
- Use frozen banana for a thicker, creamier texture without diluting the flavor with extra ice.
- Adjust the consistency by adding more almond milk if too thick, or more ice if too thin.
- For maximum flavor, use freshly ground spices if possible.
For a vegan version, use plant-based yogurt or additional almond milk instead of Greek yogurt. For a dessert-like treat, add a tablespoon of almond butter or top with whipped cream.
Serve with a slice of whole grain toast spread with almond butter for a complete breakfast. Pairs well with a sprinkle of granola on top for added crunch.
Best in fall when fresh pumpkins are in season, but can be enjoyed year-round using canned pumpkin puree.
This recipe is free from common allergens like nuts, dairy (if using plant-based alternatives), gluten, and soy. However, always check individual ingredient labels for potential cross-contamination or hidden allergens.
