A cozy smoothie for fall mornings 🍂
When the mornings start to feel crisp, I crave something warm in spirit — but still quick, cold, and nourishing. This Pumpkin Vanilla Protein Smoothie is the best of both worlds: creamy and cozy, like a sip of pumpkin pie that also keeps you fueled.
Beyond the flavor, it’s full of feel-good nutrition. Pumpkin is rich in beta-carotene (a powerful antioxidant that supports your immune system and skin health) while Greek yogurt adds protein and probiotics to keep you satisfied and support digestion. Together, they make a deliciously balanced blend of comfort and nourishment.
I freeze spoonfuls of pumpkin purée in silicone molds to make prep super easy — no canned pumpkin sitting open in the fridge! The cubes blend beautifully with vanilla Greek yogurt, oat milk, a drizzle of maple syrup, and pumpkin pie spice. It’s naturally sweetened, full of protein, and ready in minutes.
Perfect for busy mornings, post-walk energy, or a mid-afternoon pick-me-up when you want something that feels like fall comfort in a glass.
Ingredients:
- ½ cup frozen pumpkin purée cubes (about 3–4 cubes)
- ½ cup vanilla Greek yogurt (choose one low in sugar)
- 1 cup oat milk (or milk of choice)
- 1–2 tsp maple syrup (optional, to taste)
- ½ tsp pumpkin pie spice (or cinnamon + nutmeg blend)
Instructions:
- 1) To freeze pumpkin purée: Spoon canned or homemade pumpkin purée into a silicone ice mold (about 1–2 tablespoons per cavity) and freeze until solid. Once frozen, pop them out and store in a reusable bag for smoothies or oatmeal.
- 2) Add 3–4 frozen pumpkin cubes to your blender or NutriBullet.
- 3) Add yogurt, oat milk, maple syrup (if using), and pumpkin pie spice.
- 4) Blend until smooth and creamy.
- 5) Taste and adjust sweetness or spice as needed.
- 6) Pour into a cozy glass and enjoy immediately!
Full Printable Recipe:
Pumpkin Vanilla Protein Smoothie (18g Protein with Greek Yogurt)
Equipment
- 1 Blender (I use my NutriBullet)
Ingredients
- 1 1/2 cups frozen pumpkin purée cubes (about 3-4 cubes)
- 1/2 cup vanilla greek yogurt (Low Sugar – I like Siggi's)
- 1 cup oatmilk (or milk of choice)
- 1-2 tsp maple syrup
- 1/2 tsp pumpkin pie spice (don't have it? Use a sprinkle of cinnamon, nutmeg, and ginger – dried or freshly grated)
Instructions
- To freeze pumpkin purée: Spoon canned or homemade pumpkin purée into a silicone ice mold (about 1–2 tablespoons per cavity) and freeze until solid. Once frozen, pop them out and store in a reusable bag for smoothies or oatmeal.
- Add 3–4 frozen pumpkin cubes to your blender or NutriBullet.
- Add yogurt, oat milk, maple syrup (if using), and pumpkin pie spice.
- Blend until smooth and creamy.
- Taste and adjust sweetness or spice if needed.
- Pour into a glass and enjoy immediately!
Notes
Nutrition (per serving):
- Calories: ~240
- Protein: 16g
- Fat: 5g
- Carbohydrates: 34g
- Fiber: 3g
- Naturally sweetened with maple syrup & pumpkin
Notes:
- Frozen pumpkin purée keeps it thick and frosty without ice.
- For extra protein: Add a scoop of vanilla protein powder.
- Dairy-free: Use a plant-based yogurt alternative.
- No pumpkin pie spice? Use cinnamon, nutmeg, and a pinch of ginger instead.
- Freezer tip: Freeze leftover pumpkin purée in silicone molds for smoothies or oatmeal.
- Yogurt: If you prefer plain Greek yogurt, I would recommend getting the vanilla flavor from a protein powder (rather than vanilla extract) as this would have the best flavor.
🍂 Fall Comfort in a Glass ✨
There’s something about this smoothie that feels like fall comfort in a glass — creamy, spiced, and just sweet enough to satisfy. Whether you’re blending it up after a nap-time walk, a morning workout, or simply needing a little pick-me-up between feedings, it’s a reminder that nourishment doesn’t have to be complicated.
Enjoy 💛
Every sip you get to enjoy with this guilt-free smoothie brings a boost of beta-carotene from pumpkin, protein from Greek yogurt, and a touch of coziness from cinnamon and vanilla. Here’s to small, delicious moments that make motherhood (and the season) feel a little softer.
Looking for more?
A perfect companion to this smoothie would be my No-bake Almond Energy Balls. You could prep everything you need for these smoothies in quart size freezer bags, and make a batch of the almond energy balls on the weekend. You’ll have the ultimate cozy and refreshing mama pick-me-up all week long! Hope you give it a try. 🤗
