This keto pumpkin smoothie is thick, creamy, and tastes like pumpkin pie in a glass. Made with real pumpkin puree, Greek yogurt, almond milk, and warm pumpkin pie spice, this easy low-carb smoothie is ready in just 5 minutes.
Want to save this recipe?
Enter your email & I'll send it to your inbox. Plus, get great new recipes from me every week!
I've been making smoothies since my high school days, and this pumpkin version is still one of my favorites during pumpkin season. It makes two small smoothies and is an easy way to use up leftover pumpkin puree.
Jump to:
Why You'll Love This Keto Pumpkin Pie Smoothie
- Ready in 5 minutes: Everything goes straight into the blender, making this a quick breakfast for a busy morning.
- Made with real pumpkin: Pure pumpkin puree gives it plenty of pumpkin flavor.
- Tastes like pumpkin pie: Cinnamon and pumpkin pie spice give it those warm fall flavors - perfect when the pumpkin pie cravings hit.
- Thick and creamy: Greek yogurt and ice give it a smooth, frosty texture.
- Easy to customize: Adjust the sweetener or add extra ice until it's exactly how you like it.
Ingredient Notes
You only need a handful of simple ingredients to make this low-carb pumpkin smoothie.
- Greek yogurt. Use plain, full-fat Greek yogurt. For a dairy-free option, use an unsweetened plant-based yogurt.
- Almond milk. Use unsweetened almond milk to keep the sugar and carbs low. You can also use unsweetened coconut or cashew milk.
- Pumpkin puree. Use 100% pure pumpkin puree, not pumpkin pie filling. Pumpkin pie filling contains added sugar and spices. You can also use squash puree. Leftover pumpkin puree can be stored in the fridge for up to one week.
- Cinnamon. Adds extra warmth to the pumpkin flavor.
- Pumpkin pie spice. I use my homemade pumpkin pie spice, but store-bought works just as well.
- Sweetener. I used Truvia, but you can use your sweetener of choice, such as monk fruit or liquid stevia. Since sweetness varies by brand, start with less and add more to taste.
- Ice: One cup makes the smoothie cold and thick. Add a little more if you prefer an extra-thick smoothie.
See the recipe card below for exact ingredient amounts and instructions.
How to Make a Keto Pumpkin Smoothie
Step-by-Step Instructions
Step 1: Add the Greek yogurt, almond milk, pumpkin puree, cinnamon, pumpkin pie spice, sweetener, and ice to a high-speed blender.
Step 2: Blend for 1-2 minutes, or until completely smooth and creamy. If you'd like a thicker keto pumpkin shake, add a few more ice cubes and blend again.
Step 3: Divide between two small glasses and serve immediately. If you like, top with a little whipped cream and a sprinkle of cinnamon or pumpkin pie spice.
Top Tip
Freeze leftover pumpkin puree in an ice cube tray so none goes to waste. Once frozen, transfer the cubes to a freezer bag. If your ice cube tray holds about 2 tablespoons per cube, four cubes equal approximately ½ cup of pumpkin puree - just enough for another batch.
Variations
- More protein: Add a scoop of vanilla protein powder for extra protein and vanilla flavor. You may need to add an extra splash of almond milk to thin the smoothie.
- Chia seeds: Blend in 1 tablespoon for extra fiber and a slightly thicker consistency.
- Hemp hearts: Add 1 tablespoon for extra protein and healthy fats.
- Nut butter: Blend in a tablespoon of almond butter or your favorite nut butter for a richer, creamier smoothie.
- Whipped cream: Top each glass with unsweetened whipped cream and an extra sprinkle of pumpkin pie spice.
- Dairy-free: Replace the Greek yogurt with an unsweetened plant-based yogurt.
- Adjust the sweetness: Different sweeteners vary quite a bit, so start with a small amount, blend, taste, and add more if needed.
Is Pumpkin Keto-Friendly?
Yes, pumpkin can fit into a keto or low-carb diet when eaten in moderate portions. This smoothie uses ½ cup of pumpkin puree for the entire recipe, giving you plenty of pumpkin flavor without needing a large amount. Be sure to use 100% pure pumpkin puree rather than sweetened pumpkin pie filling.
Storage
This pumpkin smoothie is best enjoyed immediately while it's cold and thick.
If you have leftovers, pour them into an airtight jar and refrigerate for up to one day. Give the smoothie a good shake or stir before drinking, as some separation is normal.
Jeri's Top Tips
- Use pure pumpkin puree, not pumpkin pie filling.
- Add the ice last to help everything blend smoothly.
- Start with less sweetener - you can always add more after blending.
- For a thicker smoothie, add a few extra ice cubes.
- Serve immediately for the best thick and creamy texture.
FAQs
Yes. Cook and puree the pumpkin first, then cool it completely before adding it to your smoothie. You don't want to add chunks of raw pumpkin to the blender.
Yes. Replace the Greek yogurt with an unsweetened plant-based yogurt. Coconut yogurt works especially well with pumpkin and warm spices.
Absolutely. Double or triple the ingredients as needed, as long as your blender is large enough to handle the increased volume.
You can refrigerate it for up to one day, but the texture is best immediately after blending. If making it ahead, store it in a covered jar and shake or stir well before serving.
More Pumpkin Recipes
If you have extra pumpkin puree, try my Iced Pumpkin Spice Latte, Pumpkin Cheesecake Bars, Crustless Pumpkin Pie, or Pumpkin Pancakes with Pancake Mix.
More Smoothie Recipes You'll Love
Printable Recipe
Keto Pumpkin Smoothie
Ingredients
- ½ cup plain full-fat Greek yogurt
- ½ cup unsweetened almond milk
- ½ cup pumpkin puree
- ¼ teaspoon ground cinnamon
- ¼ teaspoon pumpkin pie spice
- 1-2 teaspoons Truvia sweetener or to taste
- 1 cup ice
Instructions
- Add the Greek yogurt, almond milk, pumpkin puree, cinnamon, pumpkin pie spice, sweetener, and ice to a high-powered blender.
- Blend for 1-2 minutes, or until completely smooth and creamy. Taste and add additional sweetener if needed.
- For a thicker smoothie, add a few more ice cubes and blend again.
- Divide between two small glasses and serve immediately.
Want to save this recipe for later? 💌
Enter your email below and I'll send the recipe straight to your inbox! Plus, you'll get new recipes from me each week!
Notes
- Pumpkin: Be sure to use 100% pure pumpkin puree, not pumpkin pie filling.
- Sweetener: Sweeteners vary in sweetness, so start with less and adjust to taste.
- Storage: This smoothie is best served immediately. Leftovers can be stored in an airtight jar in the refrigerator for up to one day. Shake or stir well before serving.
- Top Tip: Freeze leftover pumpkin puree in ice cube trays, then transfer the frozen cubes to a freezer bag. If your tray holds about 2 tablespoons per cube, four cubes equal approximately ½ cup.
Nutrition
The provided nutrition information is automatically calculated. Accuracy is not guaranteed.
Did you love this recipe?
Then please leave a 5-star rating and/or review below! You can also save it! Just tap the heart symbol ❤️ in the lower right corner of your screen, and the recipe will be stored in your own recipe box!📥
Jere Cassidy says
I am a big pumpkin fan with all the spices, can't wait to try your smoothie. Love the simple ingredients.
Jeri says
I hope you enjoy it, Jere!
Freya says
I love this recipe! I find smoothies with too many fruits or veg hard to digest, and this was very light but filling and delicious!
Jeri says
I'm so glad you liked it, Freya!
Ashley says
Definitely making these this weekend! Thanks for the recipe!!
Jeri says
Enjoy!
Kayla DiMaggio says
Yum! This keto pumpkin smoothie is delicious! I love how healthy it is but it fits all my sugary needs!
Jeri says
It definitely does! Glad you liked it, Kayla!
Anaiah says
This pumpkin smoothie is soo goood and I love that it's keto! It's such a healthy alternative to my pumpkin spice lattes in the morning and just as delicious!
Jeri says
That's fantastic, Anaiah! I'm so glad you enjoyed it!
Jen says
it was easy to prepare and so good!
Jeri says
Fantastic!
Jean says
glad to find a keto recipe to enjoy pumpkin smoothie
Jeri says
Enjoy!
Addie says
I love starting my day with a thick and creamy smoothie! Love the flavor of this one!
Jeri says
I'm so glad you liked it, Addie!
Joanna says
Sounds absolutely delicious! I love the taste of real pumpkin and I also love your additions ideas, especially hemp hearts, almonds, and pumpkin seeds. So healthy, and I love to add a bit of crunch!
Jeri says
The additions really do boost the nutrition!
Cindy Mom the Lunch Lady says
Oh this is definitely going to be our smoothie this weekend. Saturdays are smoothie days in our house and we love trying a new recipe each week. Thanks for sharing!!
Jeri says
Let me know how you like it, Cindy! Enjoy!