This pumpkin pie and oats smoothie is perfect for autumn with it's warming and comforting flavours. I've decided to make this version dairy-free and suitable for LOW FODMAP diets, as it's easier to digest, than the traditional versions of this recipe.
If you want to make this recipe gluten-free, just use gluten-free oats. I always make this smoothie in the autumn, because it's so comforting! I make my own pumpkin pure, so that I can make it throughout the winter too.
Why make this smoothie?
- Delicious breakfast smoothie with a seasonal spice twist
- Perfect balance of calories (350 cal) to replace a breakfast
- High in fibre (11 g) and natural protein (9 g)
PIN TO KEEP FOR LATER
MORE SMOOTHIE RECIPES
- Pumpkin Butter & Banana Smoothie >>
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- Chocolate & Oat Smoothie (no sugar) >>
Note on ingredients
This recipe is using raw/ fresh pumpkin, which I think it's rather handy if around Halloween you end up with a lot of fresh pumpkin flesh scooped out from the actual pumpkin.
If you don't have fresh pumpkin, you can also use a pumpkin puree. Since the puree is concentrated, you only need about 1/2 the amount of pumpkin in the recipe.
Depending on how you made your pumpkin puree (or if you have a shop bought one), you might need to adjust the amount of sugar you put in. Most shop bought pumpkin purees will already have sweetener in them, so check the flavour of your smoothie at the end and then add the maple sugar only if it needs it.
If you only have pumpkin butter, bring down the amount to about 1/3 of cup and adjust the amount of sugar (less), spice (less) and milk (more), as the pumpkin butter is much more concentrated and already contains sugar, spices and other ingredients.
And finally, you'll need some pumpkin pie spice. You can buy some ready-made or you can always make your own pumpkin spice. If you don't have the necessary ingredients, use few pinches of cinnamon to add a bit of warmth to your smoothie.
When I was making this smoothie, I must have had a quite bland pumpkin because I kept adding more spice and lemon juice to bring all the flavours together. In the end I ended up with 1 full teaspoon of the pumpkin spice mix, but if you like your smoothies a little less spicy start with just 1/2 teaspoon.
MORE PUMPKIN RECIPES
- Pumpkin Pie (super easy recipe) >>
- Pumpkin Cake Donuts (no fry recipe) >>
- Pumpkin Pie Cheesecake >>
- Pumpkin Pie Spiced Muffin (easy breakfast muffin recipe) >>
- Pumpkin Roll with Cream Cheese >>
How to make this smoothie for different diets
Vegan - use plant based yoghurt or milk & maple or agave syrup
Dairy Free - use plant based yoghurt or milk
Gluten Gree - use gluten-free oats
Preparing the oats for your smoothie
You'll find that there is one extra step, which I always do when I'm using oats in my smoothies. I prepare the oats by leaving them to soak in boiling water.
As much as oats are celebrated as a great source of fiber and perfect source of slow releasing energy for our bodies, they are also fairly difficult for most people to digest.
By pre-cooking them you are helping to break down the oats fiber and they are much easier to digest. That's why you'll find so many recipes for 'over-night' oats!
Pouring boiling water over the oats (or cooking the oats in microwave or on a hob) speeds up the process and you don't need to pre-soak them overnight. Since we are going to blend the oats in the end anyway, I don't see any point keeping the oats structure.
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How to make this smoothie extra filling
This Pumpkin Pie & Oats Smoothie is around 350 calories, if you add the ingredients in the quantities specified in my recipe. There is already plenty of fibre, protein and a good fat, which will provide you with a nicely balanced energy boost and it's a perfect amount of calories to replace a breakfast.
If you want to make the smoothie a bit more filling, you can for example add raw egg to your smoothie, which would add extra 75 calories (including extra fat & protein), tofu (for more protein) or flavour free oil, such as sunflower, rice or groundnut oil.
MORE SMOOTHIE RECIPES
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Storing & keeping your smoothie
My Pumpkin Pie & Oats Smoothie is best-used straightaway. This means making it and drinking it immediately.
However, if you want to keep your breakfast smoothie for a bit longer, it will be fine for a minimum of 12 hrs in the fridge.
This smoothie does tend to separate, when you leave it standing for longer. To bring your smoothie back together, stir it with a spoon or a fork before drinking it.
This smoothie also freezes well, providing you've not used previously frozen pumpkin pie pure. I find that making large batches and freezing my smoothies is actually pretty good way to save time in the morning.
Pumpkin Pie & Oats Smoothie Recipe (Vegan)
Ingredients
- 1 cup plant based milk oats, soya, rice or almond milk
- 1/4 cup water boiling water to cover the oats
- 1/4 cup old fashioned oats any kind will do
- 1 teaspoon pumpkin pie spice
- 1 cup fresh pumpkin or use 1/2 cup of pumpkin puree
- pinch salt
- 3 teaspoons maple syrup date or rice syrup is also fine to use
- 1 teaspoon fresh lemon juice
Instructions
- Put the oats in the blender and pour boiling water over them, just to cover the oats and a little bit more. Leave for 10 minutes or more if you have the time. This helps to soften the oats and makes them easier to digest (you can also do this the night before)
- Add all the other ingredients.
- Blend until all ingredients are smoothy mixed.
- Taste and add adjust the flavour to your liking. I sometimes add more pumpkin puree or extra maple syrup.
Nutrition
This recipe blog post was originally written on 10 September 2020 and last tested and updated on 9 September 2024
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