Who doesn’t love smoothies? They’re quick, flexible, and an easy way to get your daily dose of fruits and veggies. Just grab a protein-loaded smoothie to go and you’ll be happy all morning long!
This Nutritious Pumpkin Pie Smoothie contains all the flavors of a real pumpkin pie and successfully hides a lot of healthy stuff. It’s loaded with real pumpkin, pumpkin spice, applesauce, and almond butter for a creamy, luxurious texture and flavor. As a bonus, it’s free of added sugar, completely vegan, and Whole30 compliant.
A pumpkin smoothie is a healthy alternative to your morning latte. Just one glass contains 12 grams of fiber and over 400% of the recommended daily intake of vitamin A equivalent beta-carotene per cup. Just like my Mint Macha Smoothie, this recipe is packed with healthy ingredients guaranteed to help you feel amazing!
How will the ingredients in this recipe boost mood and brain function?
- Nutrients to make energy and neurotransmitters: Our brains need energy from a heck of a lot of vitamins and minerals! The pumpkin alone is packed with vitamin A, B2 (riboflavin), and E, copper, manganese, and iron (source), and spinach is an excellent source of folate, vitamin C, and vitamin K. All of these nutrients help the brain make energy and neurotransmitters (source), and the Medium Chain Triglycerides in coconut milk increase ketone bodies that can also provide fuel for the brain (source).
- Antioxidants Protect the Brain: Spinach is very rich in vitamin K, which studies have shown may reduce oxidative damage in the brains of Alzheimer’s patients (source). Spinach is also a rich source of lutein and zeaxanthin, and this smoothie contains an abundance of beta carotene that the body can turn into vitamin A! All of these antioxidants may help fight against depression, anxiety, and other stresses on the brain (source, source, source).
- Fight inflammation with Turmeric and Ginger: Did you know that inflammation may cause or worsen mood and memory disorders like depression, anxiety, ADHD, and Alzheimer’s? (source) Antioxidants like the vitamin C, vitamin K, beta carotene (pro-vitamin A), lutein and zeaxanthin in this smoothie all help calm inflammation. Ginger and the turmeric that I included in this smoothie also help to quiet inflammation. In fact, turmeric is so powerful that research has shown it may offer protection from mood and psychiatric disorders and neurodegeneration! (source, source)
Drinking a smoothie that is gluten-free, vegan, Paleo, free of added sugar and GMOs starts you off on the right foot. It’s a fun way to consume your daily veggies while hiding the taste for those picky eaters.
Tips, tools, and ingredients
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Ingredients
- Pumpkin puree: You should use a high-quality, organic, pure pumpkin puree for the absolute best flavor. Make sure it’s plain pumpkin puree, though, instead of a pumpkin pie mix/puree that has the spices included. You don’t want your smoothie to be over-seasoned!
- Spinach: organic spinach is best since spinach is one of the EWG’s “Dirty Dozen.” Save time with pre-washed organic baby spinach, or save money with regular “adult” organic spinach. Just be sure to wash it well before adding it into the smoothie.
- Almond butter: Be sure that the almond butter you use does not have any added sugar. You can also substitute a ¼ cup of pecans for the almond butter for a delicious flavor twist, or for a nut-free recipe, you can substitute organic, gluten-free oats, or eliminate it completely.
- Applesauce: Use unsweetened organic applesauce to ensure this recipe is still free of added sugar. Apples are also among the “dirty dozen”, meaning they are laden with pesticides that cannot be removed with washing. Buying organic applesauce will also ensure that your smoothie will be free of genetically modified apples.
Tools needed
Blender: I used my Ninja Master Prep blender to make this tasty smoothie. A high powered blender like this will break up the ice and spinach, making the smoothie super smooth. If you use a blender with less power, just blend the smoothie for longer.
Recipe Tips
- No applesauce, no problem. A banana can be used instead.
- Add protein with an unflavored protein powder. Collagen powder is not vegan, but it adds a boost of protein without changing the flavor or texture.
- Pour the smoothie in a bowl and top with more chia seeds and pecans, and more pumpkin spice for a fall-flavored breakfast with plenty of protein and nutrients.
- Replace the cinnamon, ginger, cloves, and nutmeg with a pre-made pumpkin spice to make this recipe even easier.
Healthy Pumpkin Pie Smoothie
So there you have it. A smoothie that is Paleo, vegan, Whole30-friendly, free of added sugar, and effectively hides vegetables and other health-promoting ingredients so you can consume them in a smoothie that tastes like pumpkin pie. It's a pretty yummy way to consume your veggies, if you ask me! Check out the video below and keep scrolling down for the recipe!
If you're a health nut that loves pumpkin pie, you'll love this smoothie! It’s the perfect Fall breakfast that’s full of health-promoting ingredients to benefit your brain, body, and taste buds.Click To Tweet
More healthy breakfast recipes
Speed up your morning routine with these easy and nutritious breakfast recipes that are perfect for Fall!
- Spiced Pumpkin Grain-Free Oatmeal
- Paleo Breakfast Porridge
- 90-Second Keto Mug Bread
- 20 Easy Chia Pudding Recipes
Nutritious Pumpkin Pie Smoothie {Whole30, Vegan}
Not only does Nutritious Pumpkin Pie Smoothie taste just like your favorite Thanksgiving pie, but it’s also gluten-free, vegan, Paleo, Whole30-friendly and free of added sugar! It’s a quick breakfast that’s full of health-promoting ingredients to benefit your brain, body, and taste buds.
Ingredients
- 2 cups baby spinach leaves raw
- 1 cup pumpkin puree
- 1 cup applesauce
- ¼ cup almond butter see notes for substitutions
- 1 Tbsp chia seeds
- 1 tsp vanilla
- 1 ½ tsp cinnamon
- ½ tsp nutmeg
- ½ tsp ground ginger
- ½ tsp turmeric
- ¼ tsp ground cloves
- 1 can coconut milk (light is ok, or substitute plain, unsweetened non-dairy milk of choice)
- ½ - 1 cup ice (optional)
Instructions
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Place ingredients in blender in order listed above (the heavier ingredients will push the spinach leaves down into the blades so they get blended well). Blend until smooth.
Recipe Notes
- 2 ½ teaspoons of a pumpkin pie spice mix can be used in lieu of the separate spices (still add the turmeric if you can, though, for the added health benefits!)
- A ¼ cup of pecans or pecan pieces can be used in lieu of the almond butter for a delicious pecan twist! If nuts cannot be tolerated, a ¼ cup of organic, gluten-free oats can be used instead, or this can be eliminated (the flavor just won't be as deep and the smoothie won't be as thick).
- Nutrition info is calculated using full-fat coconut milk. Light coconut milk or unsweetened almond milk will significantly reduce the amount of fat and calories per smoothie.
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