FREE 5-Ingredient Recipe EBook

• Why You’ll Love This Pumpkin Smoothie Recipe
• Ingredients & Substitutions
• How To Make Pumpkin Smoothies
• Variations
• Storage Instructions
• More Healthy Fall Recipes
• Tools To Make Pumpkin Pie Smoothies
• Pumpkin Smoothie (Easy & Healthy) Recipe card
• Recipe Reviews

This healthy pumpkin smoothie recipe is the perfect way to celebrate fall! With rich spices and naturally creamy texture, this pumpkin pie smoothie takes all the best parts of an iconic dessert and transforms them into a satisfying drink you can enjoy every day. If you like a healthy pumpkin spice latte (or pumpkin recipes in general!), you’ll love this chilled smoothie, too.

Why You’ll Love This Pumpkin Smoothie Recipe

• Sweet, spiced taste
• Thick and creamy texture
• Ready in 2 minutes, with easy ingredients
• Naturally gluten-free
• Rich in antioxidants like vitamin A and vitamin C
• All the flavor of pumpkin pie filling in a fraction of time

Ingredients & Substitutions

Here I explain the best ingredients for pumpkin smoothies, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Pumpkin Puree – Use pure pumpkin puree from a can, not canned pumpkin pie filling (which contains added sugar and other fillers).
• Pumpkin Pie Spice – A seasonal blend of cinnamon, nutmeg, ginger, cloves, and allspice. Although you can get it store-bought, homemade pumpkin pie spice tastes a lot better.
• Banana – Many healthy pumpkin smoothie recipes use a frozen banana to make them creamy, thick, and sweet with no added sugar. If you need to make this a low carb pumpkin pie smoothie with no banana (or avoid carbs in banana in general), simply omit the fruit. You can add a sugar substitute to taste if you want it sweeter.
• Sugar-Free White Chocolate Hazelnut Spread – With the consistency of peanut butter but the flavor of white chocolate and hazelnut, this adds sweetness and takes the smoothie to the next level. (It also tastes amazing in fruit dip !)
• Greek Yogurt – Adds creaminess and boosts the protein in the smoothie. For a reduced dairy option, try it with homemade coconut yogurt instead. Although I used a plain variety, vanilla yogurt easily works as well.
• Unsweetened Almond Milk – You can use store-bought or homemade almond milk , just make sure it’s unsweetened. If you prefer a different non-dairy milk, you can use that too — oat milk, coconut milk, or hemp milk would make delicious options.
• Vanilla Extract – Use a high-quality vanilla extract for best flavor. Almond extract would also work well.

How To Make Pumpkin Smoothies

This section shows how to make a pumpkin smoothie healthy, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Combine. Add pumpkin puree, pumpkin pie spice, banana (if using), sugar-free white chocolate hazelnut spread , yogurt, milk, and vanilla to a high-powered blender .
2. Blend. Blitz the pumpkin pie smoothie until creamy.

Variations

• Add toppings – A sprinkle of oats, chopped nuts, or a swirl of sugar-free whipped cream (shown in the photos here, along with a sprinkle of cinnamon!) would make delicious and simple garnishes.
• Trade the protein – Although Greek yogurt makes a creamy protein source in this smoothie, you can swap it (or add to it) with a scoop of your favorite protein powder.
• Make it sweeter – If you omit the banana, you can easily add in other elements to give this smoothie sweetness. I love it with a teaspoon or two of sugar-free maple syrup !

Storage Instructions

• Store: Keep your pumpkin spice smoothie covered in the refrigerator for up to 3 days.
• Meal prep: Blend the entire smoothie and refrigerate or freeze until ready to enjoy.
• Freeze: Pour leftovers into an ice cube tray, freezer-safe bag, or mason jar with a lid (leaving at least 1 inch of space from the top). Freeze until solid. Thaw overnight before serving, and shake or stir (or blend) if separation occurs.

More Healthy Fall Recipes

If you like this pumpkin spice smoothie recipe, cozy up with these other fall dishes and drinks next time:

Healthy Pumpkin Bars

Easy Bone Broth

Creamy Pumpkin Soup

Sugar-Free Hot Chocolate

Tools To Make Pumpkin Pie Smoothies

• Blender – This high powered one makes it easy to whip up a pumpkin protein smoothie in minutes.
• Smoothie Straws – These ones are glass and made in the USA. Easy to clean, too!

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 cup Pumpkin puree ▢
• 2 tsp Pumpkin pie spice ▢
• 1 medium Banana (frozen; optional — omit for a low carb version) ▢
• 1/2 cup White Chocolate Hazelnut Spread ▢
• 1/2 cup Greek yogurt ▢
• 1/2 cup Unsweetened almond milk ▢
• 1/2 tsp Vanilla extract ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Combine all ingredients in a blender .
2. Puree until smooth.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Healthy Pumpkin Smoothie Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Pumpkin Smoothie (Easy & Healthy)

This healthy, creamy pumpkin smoothie recipe packs fall flavor into every sip! Make a pumpkin pie smoothie with just 2 minutes prep.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/pumpkin-smoothie/

Ingredients

• 1 cup Pumpkin puree
• 2 tsp Pumpkin pie spice
• 1 medium Banana (frozen; optional – omit for a low carb version)
• 1/2 cup White Chocolate Hazelnut Spread
• 1/2 cup Greek yogurt
• 1/2 cup Unsweetened almond milk
• 1/2 tsp Vanilla extract

Instructions

1. Combine all ingredients in a blender .
2. Puree until smooth.

Maya’s Recipe Notes

Serving size: 1 cup

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)