This pumpkin smoothie is a creamy, naturally sweetened drink that’s perfect for breakfast, a snack, or anytime you want a little taste of pumpkin season. Made with Greek yogurt, milk, pumpkin puree, frozen banana, and warm spices, it blends up in just five minutes for a quick, satisfying drink.
As much as I love a slice of pumpkin pie, I don’t always want all the calories that come with it. This smoothie lets me enjoy those flavors without the guilt.
When I first put it together, I couldn’t believe how yummy it tasted.
The frozen banana gives it all the natural sweetness it needs, and a little maple syrup can be added if you want an extra cozy touch.
Why You’ll Love This Pumpkin Smoothie Recipe
Ready in 5 minutes. On busy mornings, I can toss everything into the blender and be sipping pumpkin goodness in just five minutes.
It’s a great option for a quick breakfast, post-workout drink, or afternoon snack when you want something satisfying but don’t have a lot of time.
Pumpkin-filled. This smoothie is packed with real pumpkin puree, not just pumpkin spice. That means you get the flavor you crave from pumpkin season along with a boost of vitamins, minerals, and fiber. If you’re a pumpkin fan like me, this recipe will be one you make on repeat, even outside of fall.
Protein-packed. Protein is key for keeping you full and energized, and between the Greek yogurt, pumpkin, and banana, this smoothie easily delivers 20+ grams of protein without adding any protein powder. Depending on the type of milk you use (I use Fairlife ultra-filtered milk), you’ll add even more.
Great flavor. Pumpkin pie spice (or cinnamon) brings warm, spiced flavor, while frozen banana adds natural sweetness and creamy texture. A splash of maple syrup makes it even cozier, but it’s delicious with or without.
Ingredients Needed
- Greek yogurt
- Milk of choice
- Pumpkin puree
- Frozen banana
- Pumpkin pie spice or cinnamon
- Maple syrup (optional)
- Salt
- Vanilla extract
Ingredient Notes
Pumpkin puree. Make sure you’re using 100% pure pumpkin puree, not pumpkin pie filling. Pumpkin pie filling has added sugar and spices, which would throw off the flavor and sweetness of this smoothie.
Greek yogurt. I like to use plain, unsweetened Greek yogurt for its creamy texture and high protein content. It also gives the smoothie a slight tang that balances the sweetness from the banana.
Milk. Any milk works here, whether dairy or non-dairy, but I often use Fairlife ultra-filtered milk for the extra protein boost. It’s an easy way to make this smoothie even more filling.
Banana. Frozen banana is key for thickness and natural sweetness. I like to freeze ripe bananas (the ones with some black spots on the peel) in chunks so they’re ready to toss into smoothies whenever I need them.
Maple syrup. This is completely optional, but a little drizzle adds a cozy, rich sweetness that pairs perfectly with pumpkin spice flavors.
Spice. Pumpkin pie spice gives you the full blend of cinnamon, nutmeg, ginger, and cloves, but if you only have cinnamon, it will still taste delicious.
Vanilla and salt. Just a small amount of each really enhances all the flavors in the smoothie. Don’t skip them. They make a big difference.
How to Make a Pumpkin Smoothie
Detailed recipe and instructions are in recipe card at bottom of post.
- Add ingredients to blender: Combine Greek yogurt, milk, pumpkin puree, frozen banana, pumpkin pie spice (or cinnamon), vanilla extract, and a pinch of salt. Add maple syrup if desired. (I use this Ninja personal blender that makes the smoothie in a cup you can drink out of too.)
- Blend until smooth: Blend on high until creamy. Scrape down the sides if needed and blend again. If your blender has a smoothie button, use it.
- Taste & adjust: Add more milk for a thinner smoothie, or more banana/pumpkin for thickness.
- Serve immediately: Pour into a glass and enjoy!
Adding Ingredients to the Blender
Blending the Pumpkin Smoothie
Another Cozy Smoothie to Try: If you love this pumpkin smoothie, check out my Apple Cinnamon Oatmeal Smoothie Recipe. It’s creamy, spiced, and perfect for fall mornings.
Recipe Notes
- Protein boost: Using ¾ cup Greek yogurt and 1/2 cup Fairlife milk gives this smoothie around 25g protein. The pumpkin and banana provide an additional 2 grams.
- Make it thicker: For an even thicker smoothie, use frozen pumpkin and frozen banana. Add a splash more milk if it’s too thick.
- Make ahead: Freeze the pumpkin, cinnamon and banana in a smoothie pack, then just add the liquid ingredients and blend. (See below.)
Pumpkin Smoothie Freezer Pack
If you like having a quick smoothie ready to go, making a freezer pack is a game-changer.
How to prep your freezer pack:
- Freeze pumpkin puree in an ice cube tray.
- Sprinkle pumpkin pie spice or cinnamon over each cube before freezing.
- Freeze banana chunks (about 1 inch each) separately in a single layer on a tray.
- Transfer 1/2 cup’s worth of frozen pumpkin cubes and 8 banana chunks to a freezer-safe bag for storage.
When it’s smoothie time, just add the liquid ingredients (Greek yogurt, milk of your choice, vanilla extract and optional maple syrup), and a pinch of salt. Blend until creamy.
Using both frozen pumpkin and banana makes the smoothie extra thick and creamy, almost like a healthy pumpkin milkshake. It’s perfect for busy mornings or anytime you want a quick, pumpkin-filled treat.
Why This Pumpkin Smoothie is Healthy
This smoothie isn’t just about great flavor; it’s loaded with nutrients, too.
Pumpkin is rich in vitamin A, potassium, and fiber. The banana adds natural sweetness and more fiber, while Greek yogurt and milk bring a hefty dose of protein and calcium.
With my go-to combination of ¾ cup Greek yogurt, 1/2 cup Fairlife milk, 1/2 cup pumpkin puree and a full banana, this drink has about 27g protein and 6g fiber.
Nutrition Boost Tip:
For an extra nutrient kick, blend in 1 tablespoon of ground flaxseeds. You’ll get an additional 1.9g protein and 2.8g fiber for just 55 calories, plus omega-3 fatty acids, vitamins, and minerals. Grinding flaxseeds before blending helps your body absorb their benefits.
More Smoothies to Try
If you love this recipe, you might also enjoy:
- Peanut Butter Protein Smoothie – where I share more about Fairlife milk.
- Apple Smoothie with Cinnamon & Oats
- Banana Oatmeal Smoothie with Peantu Butter
- Peach Banana Breakfast Smoothie
- Banana Chai Smoothie
Pumpkin Smoothie
This quick and creamy pumpkin smoothie is filled with real pumpkin, Greek yogurt, banana, and warm spices. It tastes like pumpkin season in a glass but with a healthy twist. Ready in 5 minutes, it’s perfect for breakfast, snack time, or a cozy drink any time of year.
Ingredients
- 1/2-3/4 greek yogurt
- 1/2 cup milk
- 1/2 cup pumpkin puree
- 1 banana frozen
- 1/2 teaspoon pumpkin pie spice, (or cinnamon)
- 1/2 t vanilla extract
- 1/8 t salt
- 1T maple syrup (optional)
Instructions
- Add ingredients to blender: Combine Greek yogurt, milk, pumpkin puree, frozen banana, pumpkin pie spice (or cinnamon), vanilla extract, and a pinch of salt. Add maple syrup if desired. (I use this Ninja personal blender that makes the smoothie in a cup you can drink out of too.)
- Blend until smooth: Blend on high until creamy. Scrape down the sides if needed and blend again. If your blender has a smoothie button, use it.
- Taste & adjust: Add more milk for a thinner smoothie, or more banana/pumpkin for thickness.
- Serve immediately: Pour into a glass and enjoy!
Notes
- Protein boost: Using ¾ cup plain non-fat Greek yogurt and 1/2 cup Fairlife ultra-filtered milk (not sponsored) gives this smoothie around 25g protein. The pumpkin and banana provide an additional 2 grams, for a total of 27 grams protein per 16-ounce drink.
- Make it thicker: For an even thicker smoothie, use frozen pumpkin and frozen banana. Add a splash more milk if it's too thick.
- Make ahead: Freeze pre-measured pumpkin, cinnamon and banana in a smoothie pack, then just add the liquid ingredients and blend when ready.
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Nutrition Information:
Yield: 1 Serving Size: 16 ouncesAmount Per Serving: Calories: 285Total Fat: 1gCholesterol: 68mgSodium: 75mgCarbohydrates: 45gFiber: 6gSugar: 27gProtein: 26.8g
The nutrition data is an estimate and based on making this smoothie with 3/4 cup plain non-fat Greek yogurt, 1/2 cup non-fat Fairlife milk. It does not include the optional maple syrup.