Pumpkin Smoothie

Healthy Living, Recipes

Switch out that high-fat pumpkin latte for this healthy Pumpkin Smoothie. At about 50 calories per serving, this creamy smoothie is full of fabulous fall flavors and just 1 gram of fat.

Who doesn’t love the classic fall flavor of pumpkin spice? The problem with most pumpkin spice flavored foods is that they’re full of sugar and artificial flavorings and are usually devoid of much nutrition. When you make this smoothie using real pumpkin and real spices you can be sure that you’re not only getting the flavor you’re after, but also the associated health benefits of these natural ingredients. Pumpkin is an excellent source of Vitamins A and C and is full of fiber and antioxidants. For this recipe, be sure to use pumpkin puree and not pumpkin pie filling. Cinnamon has been studied for its anti-inflammatory effects due to its antioxidant content, and has been shown to play a role in regulating blood sugar. Utilizing unsweetened almond milk helps to keep calories low, as it contains about 30 calories per 8 oz. serving whereas skim milk contains 80 calories. Whip these up to enjoy guilt-free sipping all season long!


Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital


  • 1 can (15 oz) pumpkin purée
  • 3 cups unsweetened almond milk
  • 1/2 cup vanilla yogurt
  • 1 Tbsp maple syrup
  • 1/4 tsp ground cinnamon plus additional for garnish
  • Crumbled graham crackers for garnish


In a freezer-safe container, freeze pumpkin puree for up to 4 hours or overnight.

In a blender, combine the milk, yogurt, frozen pumpkin puree, maple syrup and cinnamon and blend until smooth. Serve immediately topped with additional cinnamon and graham crackers, if desired.

Yield: 8 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 1/2 cup

Calories: 54

Sodium: 73mg

Fat: 1g

Carbohydrates: 9g

Saturated Fat: 0g

Fiber: 1g

Cholesterol: 0mg

Protein: 2g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.