Pumpkin Spice Smoothie

I’m one of those pumpkin fanatics that stocks up on the canned kind when it appears on supermarket shelves because I use it year-round in a variety of ways.  I love the taste of pumpkin, but I also love the nutrition it offers. This Pumpkin Spice Smoothie is a better-for-you option that’s delicious and nutritious.


I know, I know. Whipped cream? Yup. The whipped topping doesn’t detract from the half-cup serving of vegetables, and the 8 grams of protein and 4 grams of fiber you’re sipping. Plus, the entire smoothie has just 200 calories! Check out these Maple Walnut Pumpkin Muffins for even more pumpkin goodness.

Pumpkin Spice Smoothie

Makes 1 serving

¾ cup 1% low-fat milk

½ cup plain canned pumpkin

3 teaspoons brown sugar (or less, or other sweetener or your choice)

½ teaspoon pure vanilla extract

pinch each: ground cinnamon, ground nutmeg

2 ice cubes

4 tablespoons instant whipped cream (optional)

Combine all ingredients in a blender or food processor. Blend until smooth. Pour into 12-ounce glass and drink immediately. Garnish with crushed nutmeg, if desired.

Per serving (with whipped cream):

200 calories

4 grams fat

90 milligrams sodium

33 grams carbohydrate

4 grams fiber

8 grams protein

260 milligrams calcium


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