This smoothie is perfect for fall mornings, an afternoon pick-me-up, or even as a healthier dessert. It’s quick, nourishing, and satisfies those pumpkin pie cravings without the extra sugar or baking.
If you love pumpkin pie but want something lighter and healthier, this Pumpkin Pie Smoothie is the perfect choice. It’s creamy, cozy, and tastes just like a slice of pumpkin pie in a glass.
The best part? It only takes 10 minutes to make. I use pumpkin puree for convenience, and you can choose your favorite nut milk, such as almond, coconut, or even oat milk. No complicated steps, just simple ingredients you probably already have.
Why Pumpkin Is So Good for You
Pumpkin isn’t just for pies. It’s packed with antioxidants that fight oxidative stress (the stuff that makes your body feel worn down). It also has anti-inflammatory and brain-protective properties, which may help calm inflammation and support brain health. That’s especially good news if you’re focusing on keeping your body strong and your mind sharp.
Plus, pumpkin is rich in vitamin A, vitamin C, potassium, and fiber—all the good things your body needs this season.
A study published on NCBI found that pumpkin extract (Cucurbita pepo) showed neuroprotective effects in a model of multiple sclerosis, helping reduce oxidative stress and protect nerve cells. Read the study here.
Pumpkin Pie Smoothie Recipe
This recipe is super easy to make. The only thing you’ll need to plan ahead is the banana—make sure it’s frozen. If it’s not, just peel, slice it into smaller pieces, and pop it in the freezer for the next day. I like to always keep some frozen banana pieces on hand so they’re ready whenever I need them.
For the recipe you’ll need:
- Crushed ice
- Full-fat coconut milk (or your favorite nut milk)
- Frozen banana
- Pumpkin puree (I use Farmer’s Market Organic Pumpkin)
- Pure maple syrup
- Cinnamon
- Nutmeg
- Ginger
This Pumpkin Pie Smoothie is cozy and creamy, but if you’re craving something bright and fruity, give my Golden Sunrise Smoothie a try. It’s packed with anti-inflammatory goodness from wild blueberries, an apple, mango, and peaches.
🌿 Healing Tip:
Not all cinnamon is created equal. Some cheaper brands, especially imported ones, have been found to contain heavy metals like lead. To stay safe, choose high-quality brands that test for purity. The 365 Everyday Value (Whole Foods) brand is a good option. It’s affordable, easy to find, and keeps your smoothie healing instead of harming.
Pumpkin Pie Smoothie
Equipment
- 1 Blender
Ingredients
- 1 cup crushed ice
- 3/4 cup full-fat coconut milk (or your favorite nut milk)
- 1/2 banana frozen
- 1/3 cup pumpkin puree
- 1 tablespoon maple syrup
- 1/4 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1/4 teaspoon ginger
Instructions
- Freeze 1/2 banana ahead of time.
- Add crushed ice and all ingredients to a blender. Blend until smooth.
- Pour into a glass, sprinkle with a little extra nutmeg on top.
- Sip and enjoy your pumpkin pie in a glass!
Did You Know? 🌿
Pumpkin isn’t just good for pie and smoothies — the seeds are little powerhouses too. I add raw pumpkin seeds to my daily healing smoothie because they’re packed with:
- Antioxidants that help protect your cells from damage
- Fiber to support gut health (so important in MS!)
- Zinc for immunity and overall healing
For anyone living with MS, these nutrients can help calm inflammation, support your nervous system, and give your body an extra boost. Just a small handful a day can make a difference.
If you give this Pumpkin Pie Smoothie a try, let me know what you think. 🍂
🍂 Sip, savor, and heal — one recipe at a time.
If you loved this Pumpkin Pie Smoothie, you’ll enjoy more cozy recipes, healing tips, and gentle encouragement in my MS in the Country newsletter. Sign up today and let’s make healthy living simple.