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  • Writer's pictureRita Winthrop

pumpkin spice smoothie (df/gf)

Okay, with fall just around the corner and the PSL back at Starbucks this week, I thought it only filling to share one of my favorite smoothie recipes. To me, it feels almost like pumpkin pie filling - and while there isn't any added sugar, or actual pumpkin in it, you'll feel like you're indulging in a sweet treat, thats packed with all the good stuff.

The base of this is sweet potatoes! You absolutely could sub in pumpkin if you have it, but lets be honest, its rare that I have that available to use to cook. Sometimes I make this when I have left over baked sweet potatoes, or if I'm really wild, I'll bake one up just to use in a smoothie. For a quick solution, I'll pop one in the microwave for 5 minutes and let it cool. I usually use one half of a sweet potato (keep that skin on for the extra vitamins and fiber if you have a high speed blender!) for this recipe.

I like to pair it with a banana and some frozen cauliflower. The banana sweetens it naturally, and the frozen cauliflower adds in another veggie and it being frozen makes this smoothie a little thicker (more like pie filling). One cup of non dairy milk goes in the blender, then half a baked sweet potato, one small banana, and 1/3 cup of frozen cauliflower. I always throw in a scoop or two of Vital Proteins Collegen Peptides and a tablespoon of flax or chia seeds for some fats. To top this off, I add 2 teaspoons of cinnamon, 1 teaspoon of nutmeg, and 1/2 teaspoon of vanilla. A little drizzle of honey or maple syrup makes this one just a little sweeter than I normally have for my smoothies, but the flavor combined really makes this feel like fall. Blend on high for one minute, and you'll be saying to yourself "PSL who!?"

Pumpkin Spice Smoothie (df/gf)

Prep Time: 5 minutes

Cook Time: 5 minutes


  • 1/2 baked sweet potato

  • 1 small banana

  • 1/3 cup frozen cauliflower

  • 1 tablespoon flax or chia seed

  • 2 teaspoons cinnamon

  • 1 teaspoon nutmeg

  • 1/2 teaspoon vanilla


  1. Head of time bake 1 sweet potato. Let cool and cut in half. Save the other half for anothe recipe or another smoothie.

  2. Throw all ingredients in a blender and blend on high for 1 minute.

  3. Serve and enjoy.



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