Healthy Pumpkin Chai Smoothie

Blend up some peak autumn vibes with this healthy pumpkin chai smoothie! It has 24 grams of protein per glass, good fats and a super thick, creamy consistency. Learn how to make it in just 5 minutes with healthy ingredients. Vegan, gluten free, nut free and soy free.

Why You’ll Love This Smoothie

• Has 24 grams of plant protein
• High in antioxidants
• Protects heart health

This healthy pumpkin chai smoothie is the ultimate breakfast beverage during the autumn season! It’s a uniquely delicious blend of spices, sweetness and pumpkin with a satisfying creamy consistency. Enjoy it as a post-workout snack for the protein boost or as a healthy dessert in the evening.

Pumpkin is high in vitamins, minerals and antioxidants. It can be easily added to smoothies in the form of puree, whether home made or canned. Pumpkin is particularly high in vitamins A and C, both of which strengthen the immune system, fight infections and improve wound healing.

There is also lots of potassium in pumpkin and banana which makes this smoothie a heart-healthy choice. Potassium can lower blood pressure, prevent heart disease and may even stop bad cholesterol from oxidizing.

Cinnamon, clove and ginger have antioxidant and anti-inflammatory properties which means they lower oxidative stress in the body. Oxidative stress leads to chronic diseases when it builds up over time. Incorporating spices, seeds, fruits and vegetables like pumpkin in your diet is a great way to get plenty of antioxidants.

Ingredients Needed

These are the ingredients you will need to make this healthy pumpkin chai smoothie.

Ground ginger, clove & cinnamon: To create the spicy and aromatic chai flavour.

Vanilla: Liquid extract or vanilla bean both work well.

Flax seeds: Be sure to use ground flax seeds as they are more easily broken down in the blender, making more of the nutrients available.

Dates: Any type of date works well but medjool dates are the sweetest in smoothies. Be sure to remove the pits before adding to the blender.

Protein powder: Vanilla chai protein powder (from the brand Vega) is used but standard vanilla vegan protein powder works perfectly as well. Just make sure the protein powdered is a sweetened type. This is important because the base of this smoothie is made from pumpkin, which is not especially sweet.

Frozen pumpkin puree cubes: Spoon any canned or homemade pumpkin puree (not pumpkin pie filling) into an ice cube tray and allow to fully freeze before using. This usually takes 6-8 hours, remember to freeze it overnight so it’s ready to use for breakfast!

Frozen banana: Creates the thick, creamy base of the smoothie and adds sweetness.

Oat milk: The liquid that brings all of the other ingredients together to blend smoothly and adds a creamy consistency.

For ingredient amounts and instructions, please see the recipe card at the bottom of the post.

Benefits

Hydrating

Staying properly hydrated is a basic requirement for optimal health. By incorporating daily smoothies you can maintain your ideal hydration level more easily. Start each morning with a smoothie for easy hydration!

High fibre

Easily get more fibre in your every day diet! In addition to being generally healthy, getting enough fibre can be extremely helpful for weight loss as it helps keep you feeling full for longer, without adding calories. Fibre also helps improve our gut health.

Nutrient dense

Vegan smoothies are a great way to get more nutrient rich foods in each day. By blending them into a single meal, it’s super quick, easy and fun! Choose ingredients like dark leafy greens, berries, nuts, seeds and fruits to make your smoothies nutrient rich.

Variations

Make it spicier

For a more strongly spiced pumpkin chai smoothie try adding ground cardamom, nutmeg, allspice or even a dash of black pepper.

Make it sweeter

Because the base of this smoothie is made from pumpkin you may wish to add some extra sweetness to taste. Maple or agave syrup add a perfect sweetness that blends with the spices in this drink. Alternatively, more dates or frozen banana can be added.

Try an alternative plant milk

This recipe uses oat milk but you can try using any plant based milk you prefer. Some alternatives include soy, almond or cashew! You can also make your own plant milk from scratch.

Make it without protein powder

For a protein-powder free version of this smoothie use 2 tablespoons of hemp seeds instead of protein powder. Also add 2-3 tablespoons of maple syrup to provide the sweetness the protein powder adds to the recipe.

Instructions

• Add all ingredients to blender.

• Start blending at low speed for 5-10 seconds. Increase to high speed and blend for 1-2 minutes. Use the blender tamper to push ingredients down towards the blades.

• Pour into a glass and serve your healthy pumpkin chai smoothie.

Prep & Blending

Add ingredients in the correct order

Always add liquid ingredients to your blender first. Then add powders, nut butters, nuts and seeds. Then add fresh greens and fresh fruit. Finally add your solid ingredients like frozen fruit. If using a small blender container with a twist on lid, reverse the order so that when you turn the container over to blend the frozen ingredients are farthest away from the blades.

Use a tamper

Push ingredients down towards the blades while blending using the tamper that comes with your blender. This helps to avoid thick smoothies from getting stuck, so you don’t have to stop blending and scrape down the sides of the container.

Don’t over blend

Try to blend your smoothie for less than a couple of minutes. If blended for too long, even thick smoothies will become thin. This is because the heat generated by the blades and motor of the blender heat up your ingredients while they are being blended.

Use a high power blender

For smoothies that have a perfectly smooth and creamy texture use a high powered blender such as a Vitamix. It can break down any ingredients to much finer particles than standard blenders, and more nutrients are released. A high speed blender also reduces the time you need to blend your recipe, which helps keep it nice and cold.

Chill your glass

By placing your smoothie glass in the freezer for a few moments you can help your smoothie stay cool for longer. This is especially helpful if you’re in a hot climate. Pop it into the freezer while you are prepping and blending, then take it out when it’s time to pour your finished smoothie!

FAQ’s

Can I make this smoothie without frozen pumpkin puree?

No, to get a refreshing and creamy result the pumpkin puree needs to be frozen. Yes, it is an extra step to freeze the puree in an ice cube tray but it’s completely worth it. Using non frozen pumpkin puree will result in a warm, thin smoothie that isn’t nearly as satisfying.

Can I lose weight with smoothies?

Smoothies are an excellent weight loss food! This is because they are generally lower calorie and higher in fibre and nutrients. Due to high water content, the large volume of a smoothie helps your stomach to feel satiated. And the fibre keeps you feeling full for longer, without feeling weighed down or tired like a huge meal would.

Can smoothies be refrigerated?

Smoothies are best enjoyed immediately after blending, while they are freshest. However you can refrigerate most smoothies for 1-2 days in an airtight container such as a jar.

Can I make smoothies without a high speed blender?

Yes, you can still make smoothies with a regular blender. It might take more patience depending on the recipe, but it can work. Turn off the blender to scrape down the sides of the container, and secure the lid before continuing to blend. Repeat as needed. Alternatively you can add a small amount of additional liquid to the recipe, which should help.

How can I increase the protein?

If you wish for your smoothie to have a higher protein content, you can simply add (more) protein powder to the recipe. Plain unsweetened plant based protein will work in any smoothie. Alternatively you can try adding hemp seeds or even silken tofu.

Related

Vanilla Chai Protein Smoothie

Vegan Pumpkin Pie Smoothie (No Banana)

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