Your Family Will Love this Healthy Pumpkin Smoothie Recipe for Fall


What’s not to love about all the fall flavors that come into full force as soon as September rolls around?

There’s something oh-so-satisfying and comforting about the combination of pumpkin with cinnamon that makes me want to cozy up in a warm blanket, no matter if we’re still seeing those soaring summer temperatures outside.

In Southern California, we won’t really experience the cooler “fall” temperatures until late October, but it doesn’t mean we have to wait until then to start enjoying these fabulous fall flavors.

While it might still feel like summer outside, this healthy pumpkin smoothie recipe tastes like fall in a cup, and you know we’re all here for it. This is a cool and refreshing treat that still brings all the fall flavors you love right into your home and your bellies.

Health Benefits of Pumpkin

Before we get into all the fun stuff, let’s talk quickly about some pumpkin nutritional benefits that might encourage you to incorporate this fruit more frequently in your life (and dishes).

We commonly eat pumpkin in pumpkin pie, which is often the centerpiece of a Thanksgiving dinner spread. But this hearty squash can be versatile for use in a variety of other dishes, including smoothies, soups, stews, baked goods, pastas and more.

Did you know that pumpkin contains a host of nutrients and health-promoting properties that can naturally support your well-being?

Pumpkin has a number of naturally occurring bioactive compounds, which make this food nothing less than super when part of a balanced diet.

Pumpkin puree nutrition includes things like:

  • Beta-carotene

  • Potassium

  • Vitamin C

  • Lutein

  • Carentoids

  • Vitamin E

  • Zeaxanthin

  • Fiber

The diverse combination of nutrients in pumpkin, including antioxidants, can naturally support the body’s defense mechanisms against the harmful effects of free radicals, which are associated with diseases like atherosclerosis and cancer.

Eating foods that are rich in potassium can naturally support heart health, with research finding that a higher potassium intake can help lower blood pressure and reduce risk of strokes.

The antioxidants in pumpkin, specifically the beta-carotene and Vitamin C, can also help boost the immune system and contribute to increased absorption of iron from the diet.

Boosting your intake of foods that are naturally higher in antioxidants can be especially helpful during the fall and winter months when those pesky cold bugs start circulating more frequently.

Pumpkins are also rich in fiber, offering over 7 grams of fiber in a serving of canned pumpkin.

This can help stabilize blood sugar as well as promote regularity, which is helpful for both kids and adults alike.

With these pumpkin nutrition facts, it’s easy to see that this food goes far beyond a decoration and pie for the fall holidays.

Adding it as part of your meals and snacks can offer your body an array of nutritional benefits.

Easy Pumpkin Pie Smoothie Recipe for Kids

One thing I especially love about this recipe is how easy and versatile it can be for kids. This pumpkin spice smoothie is simple to pull together to make a quick and nutritious snack for your kiddos.

Using pureed pumpkin as the main ingredient of this homemade pumpkin pie smoothie can also be an easy way to support your children’s intake of beneficial nutrients that support their overall health.

Smoothies can be a great way to offer your kids more fruits and vegetables in a way that they more readily accept, especially if they might have a harder time eating these foods.

For kids that love the fall flavors but won’t necessarily eat seasonal fall foods, like squashes, this smoothie recipe can be a fun and easy way to expose them to an increased variety of healthy foods.

Whenever I think of creating a snack for my own kids, I like to make sure that the main macronutrients are covered, including healthy fats, carbohydrates and proteins.

This combination in meals and snacks helps promote their satiety, stabilize their blood sugar and energy levels, and keep them satisfied until the next time we eat. This is also important for adults too!

This smoothie recipe covers all these nutrient bases, making it a perfect after-school treat that the whole family can enjoy.

Let your kids help you out in the kitchen by measuring out ingredients for the smoothie, putting the smoothie ingredients into the blender, or adding toppings to the smoothie once you’ve poured it out.

Remember, no task is too small for getting your kids involved in the kitchen and exposing them to different foods they may not commonly see or eat, like pumpkin.

How to Make a Fresh Pumpkin Smoothie

Healthy Pumpkin Smoothie Recipe for Fall

Yield: 2
prep time: 10 Mcook time: total time: 10 M
This is a cool and refreshing treat that still brings all the fall flavors you love right into your home and your bellies.


  • 1 cup canned pumpkin puree
  • 1 medium ripe banana, frozen
  • 1 cup of unsweetened almond or soy milk (can also use regular milk - whole milk makes this smoothie especially creamy)
  • 1 Tbsp chia seeds
  • ½ tsp Vanilla extract
  • ½ tsp pumpkin pie spice (recipe below!)
  • 2-3 Tbsp pure maple syrup, sweetened to taste
  • 4-6 ice cubes


How to cook Healthy Pumpkin Smoothie Recipe for Fall

  1. Add all ingredients to a blender; blend until smooth.
  2. For a thinner consistency, add more milk as desired.
  3. Pour into your favorite glass and enjoy!
  4. Optional toppings: Granola, whipped cream, pepitas or slivered almonds.
Created using The Recipes Generator

Fun Snack Ideas for Kids Using Pumpkin Puree Smoothie

Once you’ve made this smoothie base, there are multiple snack options that you can make that your kids will love.

As one snack option, you can make a pumpkin smoothie bowl by using less liquid to make the mixture a bit thicker. Pour your mixture into a bowl and top with your favorite toppings, like fresh fruit, whipped cream, crunchy granola, and/or nuts and seeds, like pepitas, pumpkin seeds or slivered almonds. Yum!

As another snack option, you can pour the smoothie base into popsicle molds for easy, homemade popsicles that are packed with nutrition. Simply pour and put into your freezer to enjoy later.

If you and your family follow a vegetarian or vegan lifestyle, or if your child has dairy allergies, this vegan pumpkin smoothie recipe with almond milk or vanilla soy milk is a wonderful option you can all enjoy.

The great thing about this recipe is the versatility of ingredients, and it’s something that you can customize and make your own with the foods that you love to eat and drink.

Pumpkin Pie Spice Recipe

If you don’t have any pumpkin pie spice on hand, it’s easy to make your own homemade pumpkin pie spice?

What spices are in pumpkin pie spice? It’s simply a combination of cinnamon, cloves, nutmeg and ginger. When you make your own pumpkin pie spice, what’s important is the ratio of the spices mixed together.

Making your own versus store-bought can also mean you’re getting a lot more for your money, and you can whip up a batch that will last you much longer that you can use for all your favorite fall recipes.

Pumpkin pie spice ingredients:

  • 4 teaspoons ground cinnamon

  • 1 teaspoon of ground cloves

  • 2 teaspoons ground ginger

  • ½ teaspoon of ground nutmeg


  1. Put all spices together in a small bowl.

  2. Mix spice blend together until thoroughly incorporated

  3. Store your pumpkin pie spice mix in an airtight container in a dry, cool location for up to 6 months

Easy Fall Recipe to Enjoy With Your Family

There you have it, friends!

I hope you enjoy sharing these delicious fall flavors in this healthy smoothie with your family.

What are your favorite fall recipes to make and share with your family?