I’m about to change your fall drink game forever with this ridiculously good keto pumpkin pie smoothie. As a mom who’s always rushing between soccer practice and meal prep, I’ve become something of a smoothie ninja – and this creation? It’s my crowning achievement! Picture this: all the cozy, spiced goodness of your favorite Thanksgiving dessert, but in a frosty glass that won’t send your blood sugar on a rollercoaster ride. Whether you’re strictly keto, just watching your carbs, or simply want to enjoy pumpkin spice season without the sugar crash, this 5-minute wonder will have you doing a happy dance in your kitchen. Grab your blender and let’s turn that canned pumpkin into something magical!
5 minutes
5 minutes
1 large smoothie
Beginner
4g
Keto, Low-Carb
Ingredients
- ½ cup pumpkin puree (unsweetened, canned)
- 1 cup unsweetened almond milk
- ¼ cup heavy cream
- 2 tablespoons almond butter
- 1-2 tablespoons monk fruit sweetener (adjust to taste)
- 1 teaspoon pumpkin pie spice
- ½ teaspoon vanilla extract
- ¼ teaspoon cinnamon (plus extra for garnish)
- 5-6 ice cubes
- Optional: 1 scoop vanilla protein powder
- Optional garnish: sugar-free whipped cream
Instructions
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Add the pumpkin puree, almond milk, heavy cream, and almond butter to your blender.
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Add the monk fruit sweetener, pumpkin pie spice, vanilla extract, and cinnamon.
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Add the ice cubes and protein powder (if using).
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Blend on high speed until smooth and creamy, about 30-60 seconds.
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Taste and adjust sweetness if needed by adding more monk fruit sweetener.
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Pour into a tall glass, top with sugar-free whipped cream and a sprinkle of cinnamon if desired. Enjoy immediately!
Nutrition Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 320 |
| Total Fat | 28g |
| Saturated Fat | 10g |
| Total Carbohydrates | 10g |
| Dietary Fiber | 6g |
| Net Carbs | 4g |
| Protein | 8g (15g with protein powder) |
Recipe Variations
Dairy-Free Version
Replace heavy cream with full-fat coconut milk or coconut cream, and use coconut whipped cream for topping.
Higher Protein Option
Add 1/4 cup of Greek yogurt and a scoop of vanilla protein powder to boost the protein content.
Extra Creamy Version
Add 2 tablespoons of cream cheese for an even richer, cheesecake-like flavor.
Nut-Free Alternative
Replace almond butter with sunflower seed butter and almond milk with coconut milk.
Recipe Notes & Tips
- Pumpkin Puree: Make sure you’re using pure pumpkin puree, not pumpkin pie filling (which contains added sugars).
- Sweetener Options: You can substitute monk fruit with other keto-friendly sweeteners like stevia or erythritol.
- Make Ahead: You can blend all ingredients except ice ahead of time and store in the fridge. Add ice and re-blend when ready to serve.
- Thickness: If you prefer a thicker smoothie, reduce the almond milk by 1/4 cup or add more ice.
- Temperature Tip: For a more milkshake-like consistency, freeze the pumpkin puree in an ice cube tray and use these cubes instead of regular ice.
Frequently Asked Questions
Is this pumpkin pie smoothie really keto-friendly?
Yes! With only 4g of net carbs per serving, this smoothie fits perfectly into a keto diet. The recipe uses low-carb ingredients like almond milk and keto-approved sweeteners instead of high-carb ingredients found in traditional smoothies.
Can I use fresh pumpkin instead of canned pumpkin puree?
Absolutely! You can use homemade pumpkin puree. Simply roast and puree fresh pumpkin, then drain excess liquid through a cheesecloth to achieve a similar consistency to canned puree. This might actually enhance the natural pumpkin flavor!
How can I increase the protein content in this smoothie?
The easiest way is to add a scoop of your favorite vanilla protein powder. You can also add Greek yogurt, cottage cheese, or even silken tofu for a dairy-free protein boost.
Can I make this smoothie ahead of time?
While smoothies are best enjoyed fresh, you can prepare all ingredients (except ice) and store them in the refrigerator for up to 24 hours. When ready to drink, add ice and re-blend for the best texture.
What can I use instead of almond butter?
Several options work well: try peanut butter, cashew butter, or sunflower seed butter (for a nut-free alternative). Each will give a slightly different flavor profile but maintain the creamy texture.
Let’s be real – sticking to a keto diet during pumpkin spice season can feel like torture when everyone’s walking around with sugar-loaded lattes and slices of pie. But this smoothie? It’s your secret weapon! I’ve made this for friends who aren’t even on keto, and they literally asked for the recipe (true story!). The creamy texture hits that dessert-like satisfaction while the healthy fats keep hunger at bay for hours.
Pro tip: I sometimes make a double batch and freeze half in popsicle molds for my kids – they think they’re getting a special treat, and I’m not telling them otherwise! So go ahead, whip this up and savor every sip. Your taste buds will thank you, your waistline will thank you, and you’ll finally stop eyeing that bakery display with sad puppy dog eyes. Fall flavor freedom is yours!
