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Smoothie Recipe with Pumpkin Benefits

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
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: serves 2 1x
  • Method: blending
  • Cuisine: smoothie


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!

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  1. Ani

    October 24th, 2019 at 9:14 am

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

  2. SGS Rawkstar Carissa

    October 24th, 2019 at 8:27 pm

    Thanks Ani,

    So happy that you loved this recipe so much!!

  3. Veronica Calder

    October 24th, 2019 at 10:11 am

    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!

  4. SGS Rawkstar Carissa

    October 24th, 2019 at 8:29 pm

    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.

  5. Kelsy

    October 24th, 2019 at 10:56 am

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

  6. SGS Rawkstar Carissa

    October 24th, 2019 at 8:30 pm

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

  7. Wendi S Wolfe

    October 24th, 2019 at 11:06 am

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

  8. SGS Rawkstar Carissa

    October 24th, 2019 at 8:31 pm

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

  9. Erin

    October 24th, 2019 at 11:12 am

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

  10. SGS Rawkstar Carissa

    October 24th, 2019 at 8:32 pm

    Thanks Erin!

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

  11. Kimberly

    October 24th, 2019 at 11:22 am

    I love to make pumpkin muffins too.

  12. SGS Rawkstar Carissa

    October 24th, 2019 at 8:33 pm

    Yum! Pumpkin muffins are so delicious too!!

  13. Nancy A.

    October 24th, 2019 at 11:43 am

    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!!

  14. SGS Rawkstar Carissa

    October 24th, 2019 at 8:38 pm

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

  15. Lucia Thomas

    October 24th, 2019 at 11:45 am

    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!

  16. SGS Rawkstar Carissa

    October 24th, 2019 at 8:39 pm

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

  17. Lucia Thomas

    October 24th, 2019 at 11:48 am

    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.

  18. SGS Rawkstar Carissa

    October 24th, 2019 at 8:40 pm

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

  19. Christy

    October 24th, 2019 at 12:00 pm

    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!

  20. SGS Rawkstar Carissa

    October 24th, 2019 at 8:41 pm

    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!!!

  21. Rhonda Bender

    October 24th, 2019 at 12:07 pm

    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.

  22. SGS Rawkstar Carissa

    October 24th, 2019 at 8:42 pm

    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 🙂

  23. Cynthia Phelps

    October 24th, 2019 at 12:49 pm

    I love to make pumpkin cheesecake!

  24. SGS Rawkstar Carissa

    October 24th, 2019 at 8:43 pm

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

  25. Jeanette

    October 24th, 2019 at 2:05 pm

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

  26. SGS Rawkstar Carissa

    October 24th, 2019 at 8:46 pm

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

  27. Jess

    October 24th, 2019 at 2:30 pm

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

  28. SGS Rawkstar Carissa

    October 24th, 2019 at 8:55 pm

    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.

  29. Adrienne Huber

    October 24th, 2019 at 4:12 pm

    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!

  30. SGS Rawkstar Carissa

    October 24th, 2019 at 8:57 pm

    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!

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