Healthy Pumpkin Pie Smoothie Bowl

Satisfy all your pumpkin spice cravings with this healthy pumpkin pie smoothie bowl made from frozen pumpkin puree and a handful of other simple ingredients—easy to make at home in just 5 minutes in a blender. Vegan, gluten free and soy free.

Why You’ll Love This Smoothie Bowl

• Spiced pumpkin flavour
• Extra thick texture
• High in antioxidants

This pumpkin pie smoothie bowl is sweet, creamy and satisfies pumpkin spice cravings with healthy ingredients! Perfect as a festive autumn breakfast or even a healthy dessert.

Your favourite vegan protein powder can easily be added to this recipe to transform it into a high protein post-workout snack (Vanilla or chocolate flavours work best).

Pumpkin is high in vitamins, minerals and antioxidants. It can be easily turned into thick smoothie bowls 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.

Pumpkin and banana are also rich sources of potassium. Potassium can lower blood pressure, prevent heart disease and may even stop bad cholesterol from oxidizing. Consume pumpkin regularly to reap the maximum health benefits.

Ingredients Needed

These are the ingredients you will need to make this pumpkin pie smoothie bowl.

Almond butter: Adds a rich creaminess when combined with the frozen ingredients.

Maple syrup: Adds sweetness.

Himalayan salt: Balances out the sweetness and brings depth to the other ingredients.

Pumpkin pie spice: Any favourite pumpkin pie spice blend powder.

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: Adds natural sweetness to the frozen pumpkin base.

Coconut 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

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 smoothie bowls 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 smoothie bowls nutrient rich.

Quick and easy

It’s incredibly fast to make a yummy smoothie bowl. Gather your ingredients and toss them in the blending container, blend, and you’re already done! Rinse the blender container. It doesn’t get much more simple than that. Smoothie bowls rarely take more than 5 minutes to make. This makes them a great option if you find yourself short on time for a healthy meal.

Variations

Try an alternative plant milk

This recipe uses coconut 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 sweeter

For an extra sweet pumpkin pie smoothie bowl add 2-3 medjool dates with the pits removed or double the quantity of maple syrup. If the pumpkin flavour is too strong for your taste swap some of the frozen pumpkin cubes out for more frozen banana.

Make it without nut butter

Instead of almond butter try sunflower seed butter for a nut free version of this thick smoothie bowl.

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.

• Scoop into a bowl and add desired toppings. Serve your pumpkin pie smoothie bowl immediately!

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 smoothie bowls from getting stuck, so you don’t have to stop blending and scrape down the sides of the container.

Avoid over blending

Try to blend your smoothie bowl for less than a couple of minutes. If blended for too long, even thick smoothie bowls 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 smoothie bowls that have a perfectly smooth and creamy texture use a high powered blender such as a Vitamix. A Vitamix 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 bowl

By placing your bowl in the freezer for a few moments you can help your smoothie bowl stay cool for longer. This way it won’t start melting instantly while you are eating it. 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 bowl!

FAQ’s

Can I use home made pumpkin puree?

Yes. Carefully cut your pumpkin in half, scoop out the seeds and place in a baking tray in the oven. Bake at medium heat until the pumpkin flash can easily be pierced with a fork. Once cooled, scoop the flesh away from the skin and into a blender. Blend until perfectly smooth and pour the puree into mesh nylon juicing bags to squeeze excess water away. Don’t remove all of the water, just what easily squeezes out. Spoon into an ice cube tray and freeze overnight.

Can I lose weight with smoothie bowls?

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

Can smoothie bowls be refrigerated?

Smoothie bowls are best enjoyed immediately after blending, while they are freshest. However you can refrigerate most smoothie bowls for 1-2 days in an airtight container such as a jar. Be aware the consistency will not be as thick as a fresh smoothie bowl.

Can I make smoothie bowls without a high speed blender?

Yes, you can still make smoothie bowls 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 bowl 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 bowl. Alternatively you can try adding hemp seeds or even silken tofu.

Related

Healthy Pumpkin Chai Smoothie

Vegan Pumpkin Pie Smoothie (No Banana)

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