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    Home » Keto

    Low-Carb Keto Pumpkin Pie Smoothie

    Published: Aug 19, 2022 Updated: Nov 15, 2020 By: Cassidy Stauffer May contain affiliate links.

    Jump to Recipe Print Recipe
    photo of pumpkin pie smoothie in a glass with the title of the recipe at the top.

    Pumpkin pie in a glass? Yes, please!!! This low-carb keto pumpkin pie smoothie has all the warm flavors of pumpkin pie but without the work and excess carbs! It’s super easy to make, creamy, perfectly spiced, and loaded with good ingredients to start your day off right!

    Smoothie on countertop with whipped cream and cinnamon sticks.
    Pumpkin smoothie on the countertop with whipped cream and cinnamon sticks.

    Every year, including this year, I get super excited for pumpkin season and all things fall. Where we live, though, it's always still really hot in September.

    That's why I love this Keto Pumpkin Smoothie. It's a way to enjoy all the flavors of fall while still being cool and refreshing.

    Topped with whipped cream or coconut whipped cream, it's the perfect treat for breakfast, lunch, or an afternoon pick-me-up!

    Or if you're looking for more low-carb pumpkin recipes, I think you'll love these pumpkin bread, pumpkin pie, pumpkin cookies, and pumpkin cupcakes recipes!

    And this dairy-free Keto Pumpkin Cheesecake from Tessa Domestic Diva looks delicious too! Or if you're looking for dairy-free drink ideas, this Punch and Cozy Hot Spiced Cider look yummy too 😀

    Jump to:
    • The sweetener
    • Ingredients
    • Easy instructions
    • How to serve
    • Storage
    • Frequently asked questions
    • Substitutions and variations
    • Top tips
    • 📖 Recipe
    • 💬 Comments

    The sweetener

    For the sweetener, I prefer to use Allulose or Powdered Besti Monk Fruit Allulose Blend because they taste just like sugar with no aftertaste!

    If using an erythritol-based sweetener, be sure to use the powdered variety so the smoothie isn't grainy.

    If using pure allulose, you'll need to add a bit more because it isn't quite as sweet as other sweeteners.

    I also like to add a small drizzle of Besti Sugar-Free Maple Syrup. It adds a slightly warm, maple depth-of-flavor with NO weird sugar-free aftertaste! It's optional but highly recommended.

    *Note-As a special gift to my readers, I've teamed up with BESTI to give you guys 10% off! Simply enter the code "CRAVEABLE" at checkout.

    Ingredients

    Ingredients on counter top.
    Ingredients on the countertop.

    For the low-carb smoothie, you'll need:

    • Pure Pumpkin Puree - Be sure not to use a pumpkin pie mix!
    • Avocado - Look for a ripe avocado that is firm with a slight give. And don't worry, you can't taste it at all! It just adds thickness and healthy fats 🥑 Or replaced it with ¼ cup of full-fat unsweetened Greek yogurt.
    • Unsweetened Non-Dairy Milk - Cow's milk is a bit high in carbs, which is why I recommend non-dairy milk.
    • Low-Carb Sweetener -I prefer to use Allulose or Powdered Besti Monk Fruit Allulose Blend because they taste just like sugar with no aftertaste! And if you like stevia (it can be an acquired taste), you can use a little less powdered sweetener and add a few drops of stevia.
    • Pure Vanilla - Try to use pure vanilla and not the imitation variety if possible.
    • Pumpkin Pie Spice - Warm, fall flavors.
    • Cinnamon - Because pumpkin pie spice never has enough cinnamon!
    • Ground Cloves - Optional, added flavor.
    • Collagen Peptides Or Unflavored Protein Powder - Added protein.
    • Besti Sugar-Free Maple Syrup - Adds a deep, warm flavor with NO weird aftertaste!
    • Ice Cubes - For blending.

    Easy instructions

    Overhead shot of smoothie in jar of blender.
    Blended ingredients in the jar of a blender.

    Step #1: Blend all ingredients in a blender on high until smooth, thinning with additional non-dairy milk as needed.

    Taste and adjust the sweetener and spices as desired.

    How to serve

    Overhead shot of smoothie with whipped cream and cinnamon sticks.
    Overhead shot of keto smoothie with whipped cream and cinnamon sticks.

    Serve the keto pumpkin smoothie with whipped cream or coconut whipped cream for breakfast, dessert, or an afternoon snack.

    If you want to be extra fancy, add a sprinkle of cinnamon and a few cinnamon sticks!

    Storage

    This low-carb pumpkin smoothie is best served fresh, but it can be made the night before. Just store it in an air-tight container in the fridge and give it a good stir before drinking.

    Frequently asked questions

    Is pumpkin keto?

    Pure pumpkin has around 7 net carbs per ½ cup. So while it's on the higher carb side, pumpkin can be enjoyed in moderation on a keto diet.

    Are pumpkin smoothies keto-friendly?

    Pumpkin smoothies are not typically keto due to the added sugar and milk. However, this recipe uses non-dairy milk, which is lower in carbs, and sugar-free sweetener, coming in at 5 net carbs per serving.

    Substitutions and variations

    This recipe is gluten-free, dairy-free, low-carb, and keto. However, here are some substitutions and variations to make it compliant with other diets as well:

    • I developed this recipe using unflavored protein powder. However, I'd imagine vanilla protein powder would also work! If using vanilla protein powder, start with no sweetener and no vanilla. Then, taste and add both as needed. You may not even need any!
    • Paleo: Use pure maple syrup and replace the sweetener with softened Medjool dates. Start with one date, then add more as needed for sweetness.
    • Vegan: Use vegan protein powder or add 1 tablespoon of hemp hearts for added protein.
    • Not in love with avocado? Replace it with ¼ cup unsweetened full-fat Greek yogurt! It will thicken it up nicely and add a slight tang!
    • If you like stevia (it can be an acquired taste), you can use a little less powdered sweetener and add a few drops of liquid vanilla stevia.
    • Replace the ice with frozen coffee cubes for a pumpkin spice latte smoothie!

    Top tips

    • For the sweetener, I prefer to use Allulose or Powdered Besti Monk Fruit Allulose Blend because they taste just like sugar with no aftertaste! If using an erythritol-based sweetener, be sure to use the powdered variety.
    • If using pure allulose, you'll need to add a bit more because it isn't quite as sweet as other sweeteners.
    • While the keto maple syrup is optional, I highly recommend it!
    • If you're new to adding avocados to smoothies, don't be scared! You cannot taste the avocado AT ALL. It only adds thickness and healthy fats to the smoothie.
    • Be sure to use a ripe avocado without brown spots. Otherwise, it will make the smoothie taste "off". When picking out avocados, they should be firm with a slight give. Also, look for avocados that still have the stem attached. If the stem is missing, it’s more likely the avocados have brown spots on the inside.
    Smoothie on countertop with whipped cream and cinnamon sticks.
    Smoothie on the countertop with whipped cream and cinnamon sticks.

    If you’ve tried this Low-Carb Keto Pumpkin Pie Smoothie Recipe or any other recipe on the blog please let me know in the comments below!

    Craving more? FOLLOW ME on Pinterest, Instagram, Facebook, YouTube, or E-Mail to find more delicious food!

    📖 Recipe

    keto, paleo, & vegan pumpkin smoothie in clear glass with whipped cream and cinnamon sticks

    Low-Carb Keto Pumpkin Pie Smoothie

    Pumpkin pie in a glass? Yes, please!!! This low-carb keto pumpkin pie smoothie has all the warm flavors of pumpkin pie but without the work and excess carbs! It’s super easy to make, creamy, perfectly spiced, and loaded with good ingredients to start your day off right!
    4.75 from 4 votes
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    Cuisine: American
    Diet: Dairy-Free, Gluten-Free, grain free, Keto, Low-Carb, Paleo, Vegan
    Prep Time: 5 minutes
    Total Time: 5 minutes
    Servings: 2 servings
    CALORIES :98kcal
    CARBS :23g
    FIBER :18g
    Author: Cassidy Stauffer

    Ingredients

    • ½ Cup Pure Pumpkin -
    • ⅔ Cup Non-Dairy Milk - + more as needed
    • 1 ½ teaspoon Pure Vanilla
    • 2 - 4 Tablespoons Powdered Monk Fruit/Allulose Sweetener - or to taste, see notes for substitutions
    • 1 teaspoon Besti Maple Flavored Syrup - optional but highly recommended
    • 1 teaspoon Pumpkin Pie Spice
    • ¼ teaspoon Ground Cinnamon
    • 2-3 pinches Ground Cloves - optional
    • 1 Scoop Unsweetened Collagen Peptides Or Protein Powder - optional
    • ⅓ Large Avocado - OR ¼ cup full-fat unsweetened Greek yogurt
    • 4-5 Ice Cubes
    • Whipped Cream - optional, for serving
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    Instructions

    • Add all ingredients to a blender and blend until smooth. Add additional non-dairy milk to thin as needed. Taste and add more spices and sweetener as desired.
    • Top with whipped cream or coconut whipped cream, if desired, and serve immediately.

    Add Your Own Notes

    Click here to add your own private notes.

    Notes

    • As a special gift to my readers, I've teamed up with BESTI to give you guys 10% off! Simply enter the code "CRAVEABLE" at checkout.
    • Be careful not to mistake pure pumpkin with pumpkin pie filling!
    • For the sweetener, I prefer to use Allulose or Powdered Besti Monk Fruit Allulose Blend because they taste just like sugar with no aftertaste! If using an erythritol-based sweetener, be sure to use the powdered variety.
    • If using pure allulose, you'll need to add a bit more because it isn't quite as sweet as other sweeteners.
    • If you like stevia (it can be an acquired taste), you can use a little less powdered sweetener and add a few drops of liquid vanilla stevia.
    • While the Besti maple syrup is optional, I highly recommend it! Unlike other sugar-free maple syrups, it has no weird aftertaste!
    • If you're new to adding avocados to smoothies, don't be scared! You cannot taste the avocado AT ALL. It only adds thickness and healthy fats to the smoothie, however, you can replace it with unsweetened Greek yogurt.
    • Be sure to use a ripe avocado without brown spots. Otherwise, it will make the smoothie taste "off". When picking out avocados, they should be firm with a slight give. Also, look for avocados that still have the stem attached. If the stem is missing, it’s more likely the avocados have brown spots on the inside.
    • I developed this recipe using unflavored protein powder. However, I'd imagine vanilla protein powder would also work! If using vanilla protein powder, start with no sweetener and no vanilla. Then, taste and add both as needed. You may not even need any!

    Nutrition

    Serving: 0.5of the recipe | Calories: 98kcal | Carbohydrates: 23g | Protein: 1g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Sodium: 10mg | Potassium: 311mg | Fiber: 18g | Sugar: 3g | Vitamin A: 9586IU | Vitamin C: 6mg | Calcium: 37mg | Iron: 1mg

    NET CARBS = Total Carbs - Fiber - Allulose - Xylitol

    Nutritional information is approximate and may vary. Sugar alcohols, xylitol, and allulose are included in the total carbs and fiber.

    Looking for more information on the keto diet? Check out my

    Keto Resources
    Did You Try This Recipe?Mention @CassidysCraveableCreations so I can take a look!

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    Cassidy is a certified keto and intermittent fasting health coach and a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of her family, she serves up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. She's passionate about creating healthy, allergy-friendly food that's just as good as the original!

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      Recipe Rating




    1. Sara says

      November 01, 2020 at 6:53 pm

      5 stars
      I forgot to add a date to this for sweetener, but it’s still very tasty! Love using fresh pumpkin anyway I can!

      Reply
      • Cassidy Stauffer says

        November 02, 2020 at 1:11 pm

        Thank you - I'm glad you still liked it without the date 🙂

        -Cassidy

        Reply

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    Hi, I'm Cassidy! I'm a certified keto and intermittent fasting coach and am a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of my family, I serve up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. I'm passionate about creating healthy, allergy-friendly food that's just as good as the original!

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