Pumpkin Pie Smoothie Bowl Recipe (Healthy, Vegan)

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With warm sweet spices, hidden veggies, and a dash of caffeine, this creamy, healthy, easy pumpkin smoothie bowl is the perfect way to start off your fall mornings! Ready in less than 10 minutes, and can be made kid-friendly too!

pumpkin smoothie bowl - pumpkin spice latte smoothie bowl, with pumpkin seeds and cranberries on top, top view

Fall is here! Which means it’s time for the holidays, cooler nights, apples, squashes, and pumpkin spice lattes! I love pumpkin spice lattes, but I don’t love the giant amount of sugar they come with (a tall has 40g sugar – the equivalent of 2 Full Sized Snickers bars!!)

So I decided to recreate all the goodness of PSLs without any of the guilt in this amazingly creamy, perfectly sweet, pumpkin smoothie bowl recipe. It’s my favorite way to enjoy the flavors of the season, and a great option for the pumpkin pie lover!

It’s full of delicious ingredients for the fall season that also happen to be good for you! This pumpkin pie smoothie bowl is packed with pure pumpkin puree, creamy yogurt, warm spices like ginger, nutmeg, cinnamon and cloves, and brewed coffee for a little pick-me-up in the morning for a healthy breakfast.

If you’re making this recipe for a healthy dessert, just use decaf! A decaf version makes this kid-friendly as well 🙂

👩‍🍳 Why This Recipe Works

  • Simple Ingredients
  • Healthy and Low in Sugar
  • Perfect Breakfast
  • Delicious Recipe for Pumpkin Season or Any Time of Year!
  • A Creamy Base
  • A Kick of Caffeine
  • Warm Fall Spices

🥘 Ingredients

Pumpkin Puree: Be sure to use pure pumpkin puree and not pumpkin pie filling. Pumpkin puree is simply pureed pumpkin, whereas pumpkin pie filling has added sugar and is meant for making pumpkin pies.

Coffee: The coffee gives this smoothie a PSL flavor! If you’d rather not have the coffee you can certainly leave it out. You’ll just need to add an additional amount of milk.

Banana and Maple Syrup: The banana and maple syrup add natural sweetness to this delicious smoothie bowl. Use a frozen banana to help thicken the consistency.

Milk and Yogurt: Use the milk of your choice. You can go with a regular 1% milk, or opt for almond milk, oat milk, or another non-dairy alternative. With the yogurt, I recommend using plain Greek yogurt. This helps to thicken the smoothie, and give it added protein without added sugar. If you’re dairy-free you can use a dairy-free plain yogurt.

Almond Butter: I like the flavor and consistency of almond butter, but feel free to use another type of nut butter, or even a peanut butter powder. This adds more protein and healthy fats to the smoothie.

Spices: A combination of warm fall spices are in this pumpkin smoothie bowl, but I’m sure you have them all on your spice rack! You’ll need cinnamon, ginger, nutmeg, and cloves.

🥣 Delicious Toppings

Here are my top 8 favorite options for smoothie bowl toppings:

1. Chia seeds or flax seeds
2. A low sugar granola like this or this, and if you can find it – try pumpkin granola!
3. Fresh fruit – berries, diced apples, banana slices, or diced pears are all great
4. Nuts or seeds
5. Shredded coconut
6. Dark chocolate shavings or dark chocolate chips (for more of a dessert feel)
7. Cacao nibs (less sugar than chocolate but a similar taste!)
8. Your favorite low sugar cereals like Kashi Heart to Heart or Purely Os.

🍽 Equipment

📖 Variations

Make it Caffeine Free: Simply use decaf coffee or leave the coffee out all together, and use extra milk of choice.

Vegan Pumpkin Smoothie Bowl: This recipe can easily be made vegan by just a few substitutions: Use unsweetened coconut milk, cashew milk, or unsweetened almond milk and use a plain, unsweetened vegan yogurt like cashew yogurt.

Add Extra Protein: Add 1 scoop of vegan vanilla protein powder or your favorite protein powder to this healthy pumpkin smoothie bowl!

🔪 Instructions

If you don’t already have banana in your freezer, chop one and freeze the night before you make this smoothie. If you forget this step, just add a 2 or 3 extra ice cubes when making.

ingredients for pumpkin smoothie bowl - pumpkin spice latte smoothie bowl in a blender

Place ingredients into blender in order listed. 

pumpkin smoothie bowl - pumpkin spice latte smoothie bowl in a blender

Secure lid and blend on high until smooth.

ingredients blended

Pour into glass or bowl and enjoy immediately. If desired, add your favorite toppings like more seeds, coconut flakes, sliced fruit or garnish of choice! Can cover and store in refrigerator for up to 24 hours.

❓Recipe FAQs

What is the difference between a regular smoothie and a smoothie bowl?

An actual smoothie is served in a cup with a straw, and a smoothie bowl is served in a bowl with a spoon. Often smoothie bowls also have added toppings, like sliced fruit, chia seeds, coconut, granola, dried fruit, etc. Smoothies served in a cup do not have added toppings.

What makes a smoothie bowl thick?

Why thickens a smoothie bowl is added frozen fruit, or ice. In this case, ice is added to thicken the smoothie. Since it’s made with ice, it’s best to enjoy it immediately as the ice will melt and the smoothie will become watered down.

Are smoothie bowls healthy?

The answer is – it depends! If you make your smoothie bowl with fresh fruits, veggies and no added sugar, then it is a super healthy option for breakfast, lunch or a snack!

Here is what makes this pumpkin spice smoothie bowl healthy:
1) No Added Sugar:
Unlike the typical pumpkin spice latte which is full of added sugar and processed ingredients, there is no added sugar to this recipe. And if you do add the optional maple syrup you still end up with only a few grams of added sugar per serving!
2) Packed With Protein: With 14.5 grams of protein per serving (double that if you add in protein powder), this smoothie will fill you up and keep you satiated all morning.
3) Vitamins and Minerals: Pumpkin is a good source of vitamin A, as well as potassium, vitamin C, and fiber; it also contains anti-oxidants. Spinach is extremely nutrient rich – it has potassium, magnesium, vitamins B6, B9, C, E, K, folic acid, iron and calcium.

Does a smoothie bowl help you lose weight?

Smoothie bowls when made with healthy and nutrient rich ingredients can be part of a weight loss diet. It is important not to load your smoothie with too many high calorie ingredients, or too much fruit. Be aware of the portion size as well. Some smoothie recipes are more than one serving.

👪 How To Serve

Pour the smoothie into a shallow bowl, top with your favorite topping and enjoy. Since this pumpkin smoothie bowl already has coffee, you don’t need any extra in your cup, unless you want it of course! Serve with tea if you need a hot drink!

❄️ How To Store

Smoothies are best enjoyed immediately. When stored in the refrigerator they lose some of their thickness. However, if you have any extra smoothie, you can pour it into an airtight container and keep in the refrigerator for up to 2 days.

💭 Expert Tips

  • For a super creamy smoothie, you can freeze the pumpkin purée and the coffee in advance of making it. When paired with the frozen banana it’ll give the smoothie even more of a rich, creamy texture. If you go this route, decrease the amount of ice you use (you may not need any at all!)
  • For a heartier smoothie that’s more like a meal, add in 1/4 cup of rolled oats.
  • For more protein, add in your favorite protein powder. I like this one from PlantFusion because it has no stevia added.
  • Instead of nut butter, you can use peanut butter powder to reduce the calories but keep the protein.
  • I’d definitely recommend adding in the spinach – you can’t taste it at all and it makes this recipe like a meal with fruit + veggies + protein!
  • Use decaf coffee if you’re making this pumpkin spice latte smoothie bowl in the evening, or if you’re serving this to kids.
  • Maple syrup is optional – I’d recommend trying it without the maple syrup first and only add it if you need more sweetness.

pumpkin smoothie bowl - pumpkin spice latte smoothie bowl, with pumpkin seeds and cranberries on top, top view

🥤More Healthy Smoothie Recipes!

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📋 Recipe Card

Pumpkin Smoothie Bowl

With warm sweet spices, hidden veggies, and a dash of caffeine, this creamy, healthy, pumpkin spice latte smoothie bowl is the perfect way to start off your fall mornings! Ready in less than 10 minutes, and can be made kid-friendly too!

Prep Time5 mins

Cook Time5 mins

Total Time10 mins

Course: Breakfast, Drinks, Snack

Cuisine: American

Diet: Gluten Free, Low Calorie, Low Fat, Vegan, Vegetarian

Servings: 2 people

Calories: 306kcal

  • If you don’t already have banana in your freezer, chop one and freeze the night before you make this smoothie. If you forget this step, just add a 2 or 3 extra ice cubes when making.

  • Place ingredients into blender in order listed. 

  • Secure lid and blend on high until smooth.

  • Pour into glass or bowl and enjoy immediately. If desired, top with more seeds, coconut flakes, sliced fruit or garnish of choice. Can cover and store in refrigerator for up to 24 hours.


Tips for Making this Pumpkin Spice Latte Smoothie Bowl

  • For a super creamy smoothie, you can freeze the pumpkin puree and the coffee in advance of making it. When paired with the frozen banana it’ll give the smoothie even more of a rich, creamy texture. If you go this route, decrease the amount of ice you use (you may not need any at all!)
  • For a heartier smoothie that’s more like a meal, add in 1/4 cup of rolled oats
  • For more protein, add in your favorite protein powder. I like this one from PlantFusion because it has no stevia added.
  • Instead of nut butter, you can use peanut butter powder to reduce the calories but keep the protein.
  • I’d definitely recommend adding in the spinach – you can’t taste it at all and it makes this recipe like a meal with fruit + veggies + protein!
  • Use decaf coffee if you’re making this in the evening, or if you’re serving this to kids.
  • Maple syrup is optional – I’d recommend trying it without the maple syrup first and only add it if you need more sweetness.


Note: Nutritional info includes peanut butter, no maple syrup, and baby spinach — 0g added sugar

Calories: 306kcal | Carbohydrates: 33.8g | Protein: 14.5g | Fat: 14.4g | Saturated Fat: 3.3g | Cholesterol: 9.2mg | Sodium: 190.6mg | Potassium: 608.6mg | Fiber: 11.3g | Sugar: 16.4g

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