Pumpkin is affordable, healthy and easy to keep on hand with canned options.   I made this Pumpkin Smoothie Healthy recipe two different ways which changed it up completely.  You could have it as a dessert, snack or meal.  I made the Pumpkin Smoothie version that I drank and a smoothie bowl that I topped with pecans.  My family loved it.  You do not have to add protein powder but if you want to, make sure to read this Protein the Good the Bad and the Ugly

Share this recipe with your friends by using the social share bars below.  Stay tuned because I will be sharing my Pumpkin Latte and Pancakes next in our FIT Insider here.  


Pumpkin Smoothie Healthy Recipe

Gluten free, dairy free, vegetarian, nut free option


  • 1/2 cup any plant based milk
  • One large handful of spinach *pack as much in as you can
  • 1 tbsp chia seeds
  • 1/2 frozen banana
  • 1/4 tsp cinnamon
  • 1/2 cup pumpkin puree *BPA free can, no sugar added or roast ahead of time if you are brave enough
  • 3-6 ice cubes *more if you like it colder
  • One serving plant based protein powder *this is my favourite

How to Make:

  • Add all ingredients to a blender in the order above
  • If making the smoothie bowl version, top with 6 crushed pecans and a sprinkle of cinnamon  
  • Blend and enjoy

Trina’s Tidbits:

This is great as a smoothie or a nutrient packed smoothie bowl topped with home made granola or crushed nuts. Kids love it as popsicles to so freeze it up for later. 

Option 1:  Make as a Smoothie


Option 2:  Make a Smoothie Bowl top with nuts or seeds


Want 67 more recipes, check out my 28 Day Shape Up Challenge


Pumpkin Health Tidbits:

  • Avoid added ingredients if you are choosing canned as they can be high in sugar
  • Keep canned pumpkin in your pantry to make pumpkin lattes, pumpkin pancakes and pumpkin smoothies
  • It’s low in calorie, sugar and is said to have fibre which helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease
  • Loaded with antioxidants and beta carotene which help with aging
  • Lots of micronutrients

Nutritional Breakdown

According to the USDA National Nutrient Database, one cup of cooked, boiled, or drained pumpkin without salt contains:

  • 1.76 g of protein
  • 2.7 g of fibre
  • 49 calories
  • 0.17 g of fat
  • 0 g of cholesterol
  • 12.01 g of carbohydrate

1 cup of pumpkin also provides:

  • more than 200 percent of the recommended daily allowance (RDA) of vitamin A
  • nineteen percent of the RDA of vitamin C
  • ten percent or more of the RDA of vitamin E, riboflavin, potassium, copper, and manganese
  • at least 5 percent of thiamin, B-6, folate, pantothenic acid, niacin, iron, magnesium, and phosphorus good source of Dietary Fibre, Vitamin A, Vitamin C

*source Medical News Today Article 279610

Read this Next

Protein the Good the Bad and the Ugly 

Download my 5 Dairy Free Smoothie Recipes

Check out my 10 Day Lean and Clean Program

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