Pumpkin Benefits + Maple Pumpkin Smoothie

Fall is here and pumpkin benefits abound! Pumpkin is everywhere so, naturally, we decided to give you a delicious seasonal pumpkin smoothie.

Maple pumpkin smoothie recipe

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.

wooden crate filled with bright orange pie pumpkin benefits

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.

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

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.
5 from 22 votes
PRINT RATE IT Print Recipe
Course: Smoothie
Cuisine: Plant-Based
Prep Time: 7 minutes
Blending Time: 3 minutes
Total Time: 10 minutes
Servings: 1
Author: Jen Hansard


  • 2 tbs pecans - plus more for sprinkling
  • 1 cup almond milk
  • 1/2 cup cauliflower - frozen flourets
  • 1/3 cup pumpkin puree - canned
  • 1-2 tbs maple syrup
  • 1/2 teaspoon vanilla extract
  • pinch ground cinnamon
  • pinch ground nutmeg
  • pinch sea salt
  • 1 serving Protein Smoothie Boost - 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?Mention @simplegreensmoothies or tag #simplegreensmoothies!

Lose weight. Gain energy. Reduce Inflammation and kick start your metabolism with a plant-based whole foods community cleanse. 

21-Day Cleanse is Nov 1-21!


Leave a Reply

Your email address will not be published. Required fields are marked *

Rate the Recipe

Ratings & Comments

  1. Jessica says:

    5 stars
    I look forward to this smoothie every fall! It’s so delicious. 🙂

  2. Kat B. says:

    You had me at Maple Pumpkin! 🙂 Delicious!

  3. Kim says:

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

    • SGS Rawkstar Jess says:

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

  4. Amanda says:

    5 stars
    Fall in a mason jar!!

  5. j. valentino says:

    23G of sugar. ugh.

    • SGS Rawkstar Jess says:

      Decrease the amount of maple syrup you put in if the sugar amount is too high for your liking! 🙂

  6. Jessica S Dufresne says:

    5 stars
    This was delicious! I didn’t have any cauliflower, so I used a frozen banana. I needed less maple syrup and it still gave me the creamy consistency that would have come from the frozen cauliflower. I also had pumpkin pie spice and just used a sprinkle of that. Yum!

  7. Dani Mitchell says:

    5 stars
    Oh my gosh— I had everything to make this today and it was INSANELY delicious. Tasted like fall all the way.

  8. Erin says:

    5 stars
    Nothing says fall like pumpkins! Definitely making this tomorrow; this will be the first time my smoothie-loving daughter has a smoothie with pumpkin!

    • SGS Rawkstar Jess says:

      I get so pumpkin crazy when fall arrives. 😀 Come back and let us know how your daughter likes the smoothie!

  9. Ronnie Calder says:

    This was amazing!!!! I might cut the maple syrup back a touch only because it was a little too sweet for me. But oh my gosh SO good!

    • SGS Rawkstar Carissa says:

      I am so happy that you loved this recipe so much! If it’s too sweet for you no worries you can totally cut back on the maple syrup like you suggested 🙂

  10. Michelle Andrews says:

    5 stars
    Love this! My favorite (non healthy) thing to make with pumpkin is a good Ol pumpkin roll. Mmmmm 🙂

    • SGS Rawkstar Carissa says:

      I’m glad we were able to give you a recipe that is delicious and healthy!!!

  11. Nicole Farren says:

    5 stars
    Pumpkin muffins, pie, and jack o lanterns

  12. Kristy says:

    This is the pumpkin smoothie my husband chose – just by the title. Very curious to see how it tastes!!

    • SGS Rawkstar Carissa says:

      That is so neat! Let us know what you think once you give it a try!!

  13. Rachel York says:

    I live cauliflower and I live pumpkin! The two together is a great idea

    • SGS Rawkstar Carissa says:

      Thanks Rachel!

      So glad you enjoyed this delicious combination 🙂

  14. AmyJ says:

    Just made this…yummm! Was my first time having pumpkin in a smoothie. Used frozen bananas since I’m out of cauliflower, and coconut milk for the milk component. Perfect on this fall day in Minnesota 🙂

    • SGS Rawkstar Carissa says:

      Hey Amy,

      Yay!!! I am so happy that you took the chance and tried pumpkin in your smoothie for the first time! I am even more excited that you loved it.

  15. Marion Hewitt says:

    Adding cauliflower is a unique twist! I’ll give it a try because I love pumpkin. I love using pumpkin for crustless pumpkin pie as I am gluten and dairy intolerant. And pumpkin pie is my favorite dessert. There is another pumpkin smoothie from Angela Lidden of “Oh She Glows” that is certainly yummy but it does not include other vegetables! Certainly lots of things to make using pumpkin.

    • SGS Rawkstar Carissa says:

      I know it sounds weird but it is SO GOOD! Cannot wait for you to try it!!

  16. AmyJ says:

    Thank you for the recipe! Going to make this in the morning for the kids and I! Used up my frozen riced cauliflower the other night, so I sliced a banana and threw it in the freezer to use instead, along with a few frozen avocado chunks, but will definitely try it again after I pick up more cauli. I’ll use the rest of the pumpkin to make muffins We love your maple walnut muffins (from Simple Green Meals) Usually have pecans on hand so use those, plus a mashed banana if I’m too lazy to grate an apple, so we’ll see how they are this next time with pumpkin!

    • SGS Rawkstar Carissa says:

      Those all sound so delicious. I love all the different ingredients that you add!! Way to make it work for you with what you have on hand.

  17. Courtney Wells says:

    5 stars
    This is like Fall in a cup!!!! I’m in love- thanks so much! I love pumpkin in anything especially when it’s healthy

    • SGS Rawkstar Carissa says:

      It really is fall in a cup!! So happy you love this recipe 🙂

  18. Angela says:

    5 stars
    I have been craving some good pumpkin recipes, so thank you for this. I had the pumpkin spice smoothie bowl for breakfast this morning. One of my faves of all time is also a recipe from you that is a pumpkin maple bowl that is similar. I believe it is in the autumn Thrive? I’ll have to find it again. I love this time of year because of all the pumpkin. Pumpkin pancakes, overnight oats, and bread. Yay!

    • SGS Rawkstar Jess says:

      I totally agree, Angela! I love all things pumpkin and SGS has some of the best pumpkin recipes!!

  19. Adrienne Huber says:

    ooh la la pumpkin is my favourite vegetable any way it comes. I’ll take it over all others. Can’t wait to take this maple pumpkin pecan smoothie for a spin. I suspect it will become a big fav with me. Thanks!

    • SGS Rawkstar Carissa says:

      I have a feeling it will too! It’s too good not to. Let us know what you think once you give it a try!

  20. Jess says:

    5 stars
    Looking forward to making this! I haven’t tried cauliflower in a smoothie before! LOVE the Pumpkin Spice Smoothie!!

    • SGS Rawkstar Carissa says:

      This is a great recipe to try cauliflower in your smoothie for the first time! Once you try it let us know how you like.

  21. Jeanette says:

    5 stars
    This smoothie sounds amazing! I love using pumpkin in muffins as well.

    • SGS Rawkstar Carissa says:

      Yes! Pumpkin muffins are my absolute favorite to make during fall. Having a delicious pumpkin smoothie makes is even better 🙂

  22. Cynthia Phelps says:

    5 stars
    I love to make pumpkin cheesecake!

    • SGS Rawkstar Carissa says:

      Yum! I have never tried pumpkin cheesecake but that really does sound delicious!!

  23. Rhonda Bender says:

    5 stars
    Can’t wait to try this pumpkin smoothie. Love the idea of adding cauliflower. This is my favorite time of year with the cooler weather and smells of cinnamon and pumpkin soothes the soul.

    • SGS Rawkstar Carissa says:

      You will have to let us know how you like it once you give it a try. The cinnamon and pumpkin really do soothe the soul 🙂

  24. Christy says:

    5 stars
    Awesome! I love cauliflower-based smoothies! I also love your cauliflower-based dragonfruit smoothie bowl. And I love everything pumpkin, all year long. I’ve been a pumpkin fanatic, since I was a little girl. This recipe is the perfect alternative to the usual pumpkin desserts full of sugar, flour, and eggs. I also love to make pumpkin soup, protein bites, healthy muffins & baked donuts. I only make pumpkin pie once or twice a year. I enjoy pumpkin chia pudding for breakfast or a snack. I also like pumpkin mac & “cheese,” alfredo, and marinara sauces. And, of course, smoothies, I just had the pumpkin smoothie bowl yesterday! See, pumpkin fanatic, LOL!

    • SGS Rawkstar Carissa says:

      You sound like a true pumpkin fanatic and I am so excited to hear about all of your pumpkin goodies! Some of these I have never heard of adding pumpkin so you just opened my mind to a whole other level of pumpkin flavored food. Yum!!!

  25. Lucia Thomas says:

    5 stars
    I also like to make pumpkin pie with pumpkin but this smoothie is a healthier option. Pumpkin pancakes are a favourite as well as pumpkin with pasta.

    • SGS Rawkstar Carissa says:

      I haven’t had the pumpkin with pasta before but it sure sounds like it would taste delicious!

  26. Lucia Thomas says:

    5 stars
    Looking forward to trying this. Sound delicious and a better way to enjoy pumpkin than a high-calorie coffee drink. Thank you for coming up with seasonal treats!

    • SGS Rawkstar Carissa says:

      It really is so much better for you and just as delicious!! Enjoy 🙂

  27. Nancy A. says:

    5 stars
    The Maple Pecan Pumpkin Smoothie sounds delicious!! I use pumpkin for overnight oats a lot, love those for a quick grab and run breakfast. Also, a Pumpkin Fluff Pie and have used in smoothies, but nothing like the maple pecan one!! Thank you for the great recipes!!

    • SGS Rawkstar Carissa says:

      Yum you are making me hungry! So happy you loved this recipe and everything pumpkin 🙂

  28. Kimberly says:

    5 stars
    I love to make pumpkin muffins too.

  29. Erin says:

    This smoothie sounds delicious! I can’t wait to try it.

    • SGS Rawkstar Carissa says:

      Thanks Erin!

      We cannot wait for you to give it a try either!

  30. Wendi S Wolfe says:

    5 stars
    I LOVE pumkpin! I LOVE smoothies! I love smoothies with pumpkin…. it’s like a happy Fall milkshake for you mouth!!!

    • SGS Rawkstar Carissa says:

      Yay!!! I am right there with you! I love everything pumpkin too. It makes me happy 🙂

  31. Kelsy says:

    5 stars
    Love this for colder days when you want something seasonal without a billion calories.

    • SGS Rawkstar Carissa says:

      Yes!!! I completely agree. Perfect for a fall smoothie 🙂

  32. Veronica Calder says:

    I cant’ wait to try it! I love all things pumpkin and need a new smoothie. = ) Would riced cauliflower work just as well as the whole? Or would it not thicken as much? Thank you for all you Rawkstars do, it is so appreciated!

    • SGS Rawkstar Carissa says:

      Hey Veronica,

      We cannot wait for you to try it either! The rice cauliflower should be just fine blend really well in the blender. Let us know how you like it once you give it a try.

  33. Ani says:

    5 stars
    Awesome! Perfect recipe for autumn I really like your recipes as an easy way to eat more veggies!

    • SGS Rawkstar Carissa says:

      Thanks Ani,

      So happy that you loved this recipe so much!!

#1 Green Smoothie Of all Time— no joke!
About Jen Hansard

Mom of 2, ran across the Grand Canyon and lover of smoothies, coffee & tacos. I transformed my family's health with a realistic plant-based diet. I also found myself again along the way.

Take the Smoothie Quiz!

Let us help you decide what to blend today with our 1-minute magical smoothie quiz.


Our website hasn't been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease.