I’m Jen Hansard, mom of 2 and lover of green smoothies, coffee & tacos. 
I transformed my family's health with a mostly plant-powered diet and helped 1 million+ families do it.

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Smoothie Recipe with Pumpkin Benefits

By: Jen Hansard | last Updated: 10.23.2019 | COMMENTS: 49

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 beneficial pumpkins are to our health? Seriously, pumpkin benefits abound in these gorgeous orange veggies that will make us love and crave them all the more this season.

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 pumpkins

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.

styled photo of pumpkin smoothie sitting on top of old books with red wood background and Maple Pumpkin Pecan Smoothie written across

Our Favorite Pumpkin Recipes

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:

Ultimate Vegan Pumpkin Soup

Healthy Whole Wheat Pumpkin Pancakes

Pumpkin Spice Smoothie

Warm Spiced Pumpkin Smoothie pg. 37 Thrive Winter Reset

Pumpkin Chia Pudding pg. 57 Thrive Winter Reset

Autumn Bliss Smoothie Bowl pg. 235 Simple Green Smoothies Book

Pumpkin Pecan Pie Smoothie pg. 224 Simple Green Smoothies Book


Maple Pumpkin Pecan Smoothie

  • Author: Jen Hansard
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 16 ounce smoothie 1x
  • Category: Smoothie
  • Method: blending
  • Cuisine: American
  • Diet: Vegan


Fall is here! Pumpkin is everywhere so, naturally, we decided to give you another fun seasonal pumpkin smoothie to add to your “to blend” list. You’ll notice that this smoothie isn’t green – and that’s ok! Feel free to add 1-2 cups of spinach if you just can’t bring yourself to blend a smoothie without leafy greens.



  • 1/4 cup chopped pecans, plus more for sprinkling
  • 2 cups unsweetened almond milk or other non-dairy beverage*
  • 1 cup frozen cauliflower florets**
  • 3/4 cup canned pumpkin puree
  • 1/4 cup pure maple syrup (can add more if preferred)
  • 1 teaspoon pure vanilla extract
  • 1/4 teaspoon ground cinnamon
  • pinch ground nutmeg
  • pinch sea salt


1. Place pecans, almond milk, and cauliflower florets into a blender and blend until smooth.

2. Add remaining ingredients and blend again until smooth. Pour into two drink containers, add the remaining chopped pecans on top, and sprinkle a few more dashes of cinnamon and ground nutmeg. Enjoy!


*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!

Keywords: Pumpkin Smoothie

Tags: , , , ,    /   Categories: Recipes, Smoothies 

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  1. 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 🙂

  2. Michelle Andrews says:

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

  3. Nicole Farren says:

    Pumpkin muffins, pie, and jack o lanterns

  4. Kristy says:

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

  5. Rachel York says:

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

  6. 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.

  7. 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.

  8. 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.

  9. Courtney Wells says:

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

  10. Angela says:

    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!

  11. 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!

  12. Jess says:

    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.

  13. Jeanette says:

    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 🙂

  14. Cynthia Phelps says:

    I love to make pumpkin cheesecake!

  15. Rhonda Bender says:

    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 🙂

  16. Christy says:

    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!!!

  17. Lucia Thomas says:

    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!

  18. Lucia Thomas says:

    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!

  19. Nancy A. says:

    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 🙂

  20. Kimberly says:

    I love to make pumpkin muffins too.

  21. Erin says:

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

  22. Wendi S Wolfe says:

    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 🙂

  23. Kelsy says:

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

  24. 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.

  25. Ani says:

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

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