Fall is upon us! Pumpkin-spiced lattes, pumpkin patches, pumpkin carving… everything Fall seems related to pumpkins. We love decorating with them, seeing them in road-side stands, using them in food; pumpkins are the ultimate festive fall experience.

Yet, do we realize just how wonderful pumpkins are to our health? Seriously, the pumpkin benefits abound in these gorgeous orange veggies that will make us love and crave them all the more this season.

Maple pumpkin smoothie recipe
Table of Contents
  1. What are the Benefits of Eating Pumpkin?
  2. Why is Pumpkin a Superfood?
  3. Recipes with more Pumpkin Benefits
  4. Maple Pumpkin Smoothie Recipe

What are the Benefits of Eating Pumpkin?

  • It’s high in vitamin A. Just one cup contains over 200 percent of the recommended daily intake, which is super important for your eye health + night vision.
  • It’s packed with vitamin C. Strengthen your immune system all winter (and flu season!) long by adding this veggie to smoothies, soups, baked goods and more. One cup of pumpkin contains 19 percent of the recommended daily intake.
  • More potassium than a banana. There’s over 500 milligrams of potassium in a cup of canned pumpkin; that’s more than a large banana!!
  • Fiber! Pumpkin will fill you up fast with 7 grams in one cup. The fiber also helps your digestion and can help lower your cholesterol.

A Nutrition Research Review study done by Cambridge University showed that when pumpkin was used on diabetic patients, it caused a drop in blood sugar levels. The study concluded that pumpkin may be used to naturally help regulate the blood sugar in Type 2 Diabetics instead of using chemical insulin.

wooden crate filled with bright orange pie pumpkin benefits

Why is Pumpkin a Superfood?

Pumpkin contains antioxidants which help our bodies fight cancerous cells, as well as lower our risk for serious eye conditions and heart disease. This nutrient-dense veggie can help boost immunity, which we take seriously during the cold winter months when the flu feels right around the corner.

Pumpkin benefits those of us trying to shed some weight as well. Its high fiber content helps us feel full longer, and since it is 94% water, it doesn’t carry the extra carb load that can be found in other foods. It is naturally low in fat, and even the seeds of a pumpkin benefit us through their nutrient-packed shells.

health benefits of a pumpkin smoothie sitting on top of old books with red wood background

Recipes with more Pumpkin Benefits

We want you to indulge in pumpkin this Fall, and we have an incredibly delicious smoothie recipe to help you do just that! The Pumpkin Maple Pecan smoothie is loaded with flavor that makes us want to wrap up in a blanket, while also giving us pumpkin benefits that will keep us well and energized going into the holiday season.

Ready for more pumpkin in your life? Check out our favorite pumpkin recipes from our blog and beyond:

Maple pumpkin smoothie recipe
5 from 26 votes

Maple Pumpkin Smoothie

Fall is here and the pumpkin benefits abound! Pumpkin is everywhere so, naturally, we decided to give you a delicious seasonal pumpkin smoothie.
Prep: 7 minutes
Blending Time: 3 minutes
Total: 10 minutes
Author: Jen Hansard
Course: Smoothie
Cuisine: Plant-Based
Serves: 1


  • 2 tbsp raw pecans plus more for sprinkling
  • 1 cup almond milk
  • ½ cup cauliflower frozen flourets
  • cup pumpkin puree canned
  • 1-2 tbsp maple syrup
  • ½ teaspoon vanilla extract
  • pinch cinnamon ground
  • pinch nutmeg ground
  • pinch sea salt
  • 1 serving homemade protein powder optional


  • Place pecans, almond milk, and cauliflower florets into a blender and blend until smooth.
  • Add remaining ingredients and blend again until smooth.
  • Pour into a glass, add any extra chopped pecans on top, and sprinkle a few more dashes of cinnamon and ground nutmeg.


  • It’s best to use unsweetened non-dairy milk. If you are using a sweetened version, then cut the amount of maple syrup in half.
  • Frozen cauliflower (instead of fresh) has a few benefits when blending smoothies. First, it doesn’t pack the same sulfury odor and taste as its raw or cooked counterparts, making it almost undetectable in smoothie form. Second, using frozen cauliflower helps make this a cold smoothie with a creamy, milkshake-like consistency. You can use fresh cauliflower if you prefer, but try frozen if possible!


Calories: 273kcal, Carbohydrates: 27g, Protein: 5g, Fat: 18g, Saturated Fat: 1g, Polyunsaturated Fat: 6g, Monounsaturated Fat: 10g, Sodium: 346mg, Potassium: 448mg, Fiber: 6g, Sugar: 17g, Vitamin A: 12721IU, Vitamin C: 28mg, Calcium: 368mg, Iron: 2mg
Tried this recipe? Show me!Mention @SimpleGreenSmoothies or tag #SimpleGreenSmoothies!

About the Author

Jen Hansard

I went from exhausted mama to running across the Grand Canyon, riding & hiking to the top of the tallest waterfall in North America with my kids. How? I fell in love with the smoothies and plant-based meals you can find on my blog.

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  1. What would you suggest as a substitute for the cauliflower (it’s on my sensitivity list)?

    1. Hi Angela,

      This smoothie is so so good, I’m glad you’re looking forward to making it! The cauliflower in this recipe is way to add hidden veggies, without affecting the flavor, and it also provides a creamy base. You could swap canned coconut milk for cauliflower to give the smoothie that creaminess, but it will make the flavor of the smoothie change a bit. (I think it would still be delicious, but I’m a big fan of coconut milk!). Otherwise, you could swap for banana or avocado. I hope you love it.

    1. 5 stars
      I get excited all over again for this recipe every year! Bring on all the pumpkin.

  2. Perfect for pumpkin spice season and waaay better than a PSL. I’ll be blending this one quite a bit this fall. 🙂

    1. Same!! And I’m not a coffee drinker but love everything pumpkin so this definitely gives me my PSL fix!