This post contains affiliate links.
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.
Table of Contents
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.
NOVEMBER 9-13, 2026
Free 5-Day Soup Challenge
Celebrate this cozy season with us! For 5 days, we’re cooking up fall-inspired soup each day—packed with veggies, perfect for busy nights, and every bowl you make is a chance to win $750 in prizes!
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.
- Blend the base. First, blend the almond milk, pecans and frozen cauliflower until smooth. Scrape down the sides so no pecan pieces hide.
- 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.
- 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.
Substitutions and Variations
- Nut-free: Swap the pecans for certified gluten-free rolled oats or hemp hearts. Then use hemp milk or another nut-free milk.
- More pie spice: Use pumpkin pie spice instead of cinnamon and nutmeg. Ground ginger and cloves also work.
- Sweetener: Honey works in place of maple syrup. That said, the smoothie is no longer vegan.
- More protein: Add a scoop of plant-based protein powder and a splash more almond milk.
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.
Maple Pumpkin Fall Smoothie
Jen HansardIngredients
- 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.
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
Common Questions
A maple pumpkin smoothie needs pumpkin puree, pure maple syrup, unsweetened almond milk, pecans and frozen cauliflower. Vanilla, cinnamon, nutmeg and a pinch of salt add the pie flavor. Frozen cauliflower replaces the banana and the yogurt.
Use frozen cauliflower and pecans for the creamy body instead. Blend them with the almond milk first until smooth. Then add the pumpkin puree, maple syrup and spices.
Yes, this maple pumpkin smoothie is vegan, gluten-free and dairy-free as written. It does contain pecans and almond milk. For a nut-free version, swap in certified gluten-free rolled oats or hemp hearts and use hemp milk.
Use frozen cauliflower, not fresh, and add a few ice cubes at the end. Also hold back on the almond milk until the first blend is smooth. Then add a splash at a time until it pours the way you like.
Yes, in two ways. First, refrigerate a finished smoothie in a lidded jar for up to 1 day and shake it well. Second, freeze packs of cauliflower, pecans and pumpkin puree for up to 3 months, then blend with the liquid.
No, use plain canned pumpkin puree instead. Pie filling already has sugar and spices, so the smoothie turns out too sweet. Check that pumpkin is the only ingredient on the label.
Love my recipes?
Let me plan your week!
Dinner decided, grocery list done. 750+ ad-free recipe library and live coaching calls included.
7 days free. Cancel anytime.
Honestly tasted like baby food/puree to me…had to add ice and more maple syrup and spices. I personally won’t be making again.