Maple Pumpkin Fall Smoothie

This maple pumpkin smoothie tastes like pumpkin pie without any banana or yogurt. Instead, frozen cauliflower and pecans make it cold, thick and creamy. Every fall, my car turns into a taxi for practices, dances and volleyball tournaments. So I blend this one to go, with a few extra pecans on top.

Why You’ll Love It

Pumpkin puree is mild and earthy, so this recipe leans on warm spices and real maple syrup. Vanilla, cinnamon and nutmeg add the pie flavor, and a pinch of salt rounds it out. This version is sweeter than my Low-Sugar Pumpkin Smoothie, so pick the one that fits your morning.

• Banana-free and yogurt-free. Frozen cauliflower and pecans give you a thick, creamy texture instead.
• Nine simple ingredients. You need one blender and about five minutes.
• Vegan, gluten-free and dairy-free. The swaps below also make it nut-free.
• Fiber-packed. One 16-ounce glass has 7 grams of fiber.
• One sweetener. Pure maple syrup is the only added sugar, so the flavor stays warm and simple.

Pumpkin Smoothie Ingredients

• Frozen cauliflower: It makes the smoothie cold and creamy, so you can skip the banana and the yogurt. Frozen florets blend smooth, and you won’t taste them behind the pumpkin.
• Pecans: They add buttery richness and a little crunch on top. Blend them with the almond milk first so no chunks remain.
• Pumpkin puree: Canned puree gives you the color and the thick body. Check that pumpkin is the only ingredient, because pie filling already contains sugar and spices.
• Maple syrup: Pure maple syrup adds a warm, nutty sweetness that suits the pecans. Pumpkin isn’t very sweet, so this smoothie needs it.
• Almond milk: Unsweetened almond milk keeps the base light. If you use a sweetened one, cut the maple syrup in half. Not sure which carton to buy? Start with my guide to the best almond milk brands.
• Vanilla, cinnamon, nutmeg and salt: The spices give you the pie flavor. A pinch of sea salt rounds out the sweetness.

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How to Make a Maple Pumpkin Smoothie

This smoothie uses a two-step blend, so the pecans and cauliflower turn silky before the pumpkin goes in.

1. Blend the base. First, blend the almond milk, pecans and frozen cauliflower until smooth. Scrape down the sides so no pecan pieces hide.
2. Add the rest. Next, add the pumpkin puree, maple syrup, vanilla, cinnamon, nutmeg and salt. Blend again until silky. Add a splash more almond milk if it’s too thick.
3. Pour and top. Then pour it into a glass and top with chopped pecans. Finish with a dash of cinnamon and nutmeg.

Recipe Tips

Pumpkin puree is dense and mild, so small tweaks make a big difference. Use these tips to dial in texture and flavor.

• Keep it cold: Frozen cauliflower chills the smoothie without watering it down. For extra thickness, add a few ice cubes at the end.
• Thin it gently: Pumpkin puree thickens fast, so add almond milk a splash at a time.
• Taste before you pour: If the flavor seems flat, add another pinch of cinnamon and nutmeg. Then blend for a few seconds.
• Adjust the sweetness: Add a little more maple syrup for a dessert-style sip. However, remember that it also raises the sugar.

More Fall Recipes to Try

If you’re using pumpkin all week, these recipes fit right in.

• Vegan Pumpkin Pancakes: a pumpkin breakfast for weekends, when you have more time to cook.
• Roasted Vegan Pumpkin Soup: a roasted pumpkin soup for a savory lunch.
• Pumpkin Chia Pudding: a pumpkin pudding for an afternoon snack.

4.91 (31)

Maple Pumpkin Fall Smoothie

Jen Hansard

Give this perfectly spiced, ultra creamy Fall smoothie a blend. With warming spices, creamy cauliflower and pumpkin purée you're sure to be in an Autumn state-of-mind at first sip.

Review Save Print Pin

Serves: 1

Prep Time: 3 minutes minutes

Blend Time: 2 minutes minutes

Total Time: 5 minutes minutes

Ingredients 

• ▢ 2 tbsp raw pecans
• ▢ 1 cup almond milk
• ▢ ½ cup cauliflower florets frozen
• ▢ ½ cup pumpkin puree canned
• ▢ 2 tbsp pure maple syrup
• ▢ ½ teaspoon pure vanilla extract
• ▢ pinch ground cinnamon
• ▢ pinch nutmeg ground
• ▢ pinch sea salt, unrefined

Instructions 

• Pour the almond milk into a blender. Add the pecans and cauliflower and blend until smooth.
• Add the pumpkin, maple syrup, vanilla, cinnamon, nutmeg and salt and blend again until smooth.
• Pour into a glass, sprinkle with chopped pecans and a little more cinnamon and nutmeg and serve.

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Recipe Notes

• Milk Swaps: Use unsweetened non-dairy milk. If yours is sweetened, cut the maple syrup in half.
• Sweetener Swaps: A pitted Medjool date can replace the maple syrup; see this guide to natural sweeteners for more options.
• Protein Boost: If you add a scoop of protein powder, add a splash more almond milk, since it thickens the smoothie.
• Storing: Best fresh, but it keeps in a sealed jar in the fridge for up to 24 hours; shake before drinking. Freeze leftover pumpkin puree in 1/2-cup portions for up to 3 months.

Nutrition

Serving: 16 oz | Calories: 341 kcal | Carbohydrates: 43 g | Protein: 5 g | Fat: 18 g | Saturated Fat: 1 g | Polyunsaturated Fat: 6 g | Monounsaturated Fat: 10 g | Sodium: 350 mg | Potassium: 577 mg | Fiber: 7 g | Sugar: 30 g | Vitamin A: 19076 IU | Vitamin C: 29 mg | Calcium: 401 mg | Iron: 2 mg

Equipment

Vitamix blender

Japanese-style knife set

Le Creuset measuring cups

Le Creuset spoons

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