Pumpkin Pie Smoothie Recipe

If your kids ask for dessert 10 minutes after breakfast (same), this pumpkin pie smoothie is about to be your new favorite trick. It tastes like a treat—sweet, creamy, cozy—but it’s secretly packed with pumpkin, which means they’re getting a veggie without even realizing it. You get the “yes, it’s dessert!” excitement and the nutrition win. It’s quick to blend, perfectly spiced, and way easier than baking an actual pie.

Why I Love this Smoothie Recipe

If you’ve been here a while, you know that as a dietitian mom I’m all about finding that sweet spot between fun and nutritious. I love a good seasonal flavor moment, but I also want it to actually fuel you and your kids. This pumpkin pie smoothie checks every box. It’s creamy and tastes like dessert, but it’s lower in sugar, packed with protein, and even sneaks in some fiber from real pumpkin.

I used a high-protein, low-sugar yogurt in this recipe to give it some staying power, and added chia seeds for a little boost of fiber and fat, too. It’s otherwise sweetened only with dates (or maple syrup if you like!) and is a short list of simple, wholesome ingredients. Not to mention, pumpkin is a great source of a ton of vitamins and minerals including vitamin A, vitamin C, several B vitamins, copper, and magnesium. I don’t know about you, but my kids don’t eat a lot of pumpkin in their diets, so adding some into a smoothie makes me feel great about the micronutrient content they’re getting! 

How to Make the Smoothie

Pumpkin Pie Smoothie Ingredients 

• 1/2 cup pumpkin puree (not pumpkin pie filling)
• 1/2 cup vanilla Greek yogurt (I used Siggi’s 4% milkfat)
• 1/2 tsp pumpkin pie spice
• 1 large (or 2 smaller) pitted medjool date or 1 Tbsp maple syrup if you prefer
• 1 tsp chia seeds (I used ground chia)
• Ice (I used about ¾-1 cup) 

This recipe made about 1 adult-sized smoothie, or could be split between 2 kids for a smaller portion.

You could use a plain Greek yogurt or a dairy-free alternative, but you’d lose a little but of the sweetness- so adjust accordingly!  

Smoothie Instructions 

1. Add all ingredients to a blender and blend for 1-2 minutes (or until smooth- may take longer for dates).

Smoothie Recipe FAQs

Can I swap the yogurt for milk?

Your smoothie will probably be a bit too thin if you swap the yogurt out for milk, but you could use another type of yogurt if you prefer. 

Are there any other nutritional boosts I could add?

Yes! This smoothie is great as is, but if you want to add something more and don’t mind a little nuttier flavor, you could add a teaspoon or two of your favorite nut butter. Or try adding a half scoop of a plain/vanilla protein powder. You may have to adjust your ice ratio or add a bit of liquid to make sure it blends smoothly. 

Picky Eater Tip

If your kid is picky, you could even add a bit of whipped cream on top to make it feel more like pie and get them more interested in trying it! You may also want to add a bit more sweetener for them. Nothing wrong with going sweeter at first to get them into something new.

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What do you think of this pumpkin pie smoothie recipe? 

If you make this pumpkin pie smoothie, please let me know! You can leave your rating down below, comments with any feedback or swaps you made, or share on Instagram- tag @mamaknowsnutrition!