I’m up here in the Pacific Northwest in Seattle nestled right up by Canada and the Pacific Ocean. Every season here is incredible here, but I have to say that fall is my absolute favorite (if not a bit rainy and windy). Though we’re an ‘evergreen’ state, there are lots of fall colors and it’s just so beautiful. One of my favorite things about fall is that it is pumpkin season, and I love any and all things pumpkin. In honor of fall, I’m creating pumpkin recipes that can be enjoyed all year round. I’m creating all the pumpkin recipes and for my on-the-go lifestyle, I need a smoothie to grab and go in the morning. This simple Vegan Pumpkin Spice Smoothie is exactly what you need right now. Plus, this smoothie can be enjoyed during any season, not just fall!
I love a smoothie in the morning; I find them super refreshing! Pair it with a hot coffee and you’re good to go. Smoothies are perfect for breakfast but I also use them as an afternoon snack, as a desert and especially as a pre- or post-workout fuel. This Vegan Pumpkin Spice Smoothie is packed with nutrients and super simple to make. I’m breaking it all down for you below so you’ll know exactly how to make this smoothie on your own.
There are a lot of reasons to use pumpkin in recipes all year round. Pumpkin is a winter squash and it is such a nutrient-rich ingredient to add into recipes whenever you can. Pumpkin is packed with vitamins, such as vitamin A, vitamin C, and B vitamins, along with lots of minerals and fiber. These vitamins also help boost your immune system and help fight infections. Pumpkins are also mostly water, making this Vegan Pumpkin Spice smoothie super hydrating!
Pumpkins are known for their deep orange color and whenever you see that color, you can be sure that you are getting a rich source of natural vitamin A. Vitamin A is an antioxidant and is especially good for eye health and helps reduce inflammation; it also can help prevent risk of cancers and other diseases. Specifically, pumpkins contain a high amount of carotenoids, mainly beta-carotene, which the body turns into Vitamin A. Remember to include this part of the “rainbow” in your diet regularly.
Pumpkins are also a great source of dietary fiber and a great addition to this smoothie. Fiber is extremely beneficial for a healthy digestive system and can also support heart health and make you feel fuller for longer. Adding ingredients that are good sources of fiber to smoothies helps make the smoothies more filling and beneficial to your health, rather than just being full of sugar like so many are. However you love to enjoy it the most, be sure to include plenty of pumpkin recipes in your diet, including this Vegan Pumpkin Spice Smoothie, for maximum flavor and nutrition.
In a sea of pumpkin-spiced everything recipes, I wanted to share some of my other healthy favorites with you. So often, pumpkin spice is full of sugar and artificial colors and flavors but there’s no need for that. You can so easily brighten up easy recipes with natural, anti-inflammatory fall favorites. Other than this smoothie, some of my favorite pumpkin recipes include my Pumpkin Spice Waffles, Vegan Pumpkin Pie Parfaits, or Pumpkin Protein Smoothie.
Making the Vegan Pumpkin Spice Smoothie
I love the addition of non-dairy milk in my smoothie. However, when using non-dairy alternatives, it is important to be aware of added ingredients, such as sweeteners and protein. I always recommend using unsweetened milk because the smoothie will already be getting a lot of natural sweetness from the fruits, so using sweetened milk is unnecessary. Additionally, I tend to choose non-dairy milk options that contain more protein, such as soy milk, to help provide a good amount of natural plant-based protein to help increase the smoothie’s satiation.
I’ve been really into adding protein powder into my smoothies to amp up the protein content. Currently I’m really into pea protein because I can find it unsweetened without a lot of other fillers but feel free to add in any type of protein powder if that’s how you’re using them. Some of my other favorite protein powders include whey, hemp, quinoa, or brown rice varieties. One thing to note about protein powder is that it can really affect the consistency and flavor of the smoothie if used in excess. It’s important that you don’t use too much protein powder in this Vegan Pumpkin Spice Smoothie as to not overpower the other ingredients and to avoid a chalky consistency.
I really don’t have time for fancy smoothies with a lot of ingredients. Like you, I generally take what I’ve got at home and toss it into a blender before I start working or jet out the door. One of my favorite things to have on hand is frozen bananas. I buy big bunches, get them to perfect ripeness on the counter and then I lay out pieces of plastic wrap, peel the bananas, wrap them individually in plastic and then pop them in the freezer. When they’re frozen, they make the smoothies so much more creamy and sweet than if they were fresh for some reason. I also use these bananas to throw into my oats for a natural sweetness – I never use sugar! Check out my favorite recipe for banana oats right here.
One of the best parts about pumpkin is that it goes so well with many different spices. In this Vegan Pumpkin Spice Smoothie, many spices are present, such as ginger and cinnamon. Ginger is very beneficial to one’s health, boosting the immune system and reducing nausea. Cinnamon has anti-inflammatory properties and is loaded with antioxidants. Adding these spices into this smoothie can provide additional health benefits and make this smoothie even more nutrient-dense!
Try the Vegan Pumpkin Spice Smoothie today and let me know if you love it!
- 1/2 cup ice cubes
- 1 medium frozen banana
- 8 ounces unsweetened non-dairy milk (try soy, oat or almond)
- 1 teaspoon grated fresh ginger (dried ginger is fine, too, if you don’t have fresh)
- 1 teaspoon peanut or almond butter (unsweetened, no added oil)
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon freshly ground nutmeg
- 1/8 teaspoon ground cloves
- ½ cup organic canned pumpkin
- Combine all ingredients in a blender and puree until smooth
Ginger Hultin,MS, RD, CSO
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