This smoothie is like a cozy fall hug in a glass—but it’s also packed with ingredients that help your body feel amazing.
It’s creamy, lightly spiced, and naturally sweet.
I make this whenever I feel like I’ve been a little off track and need something that’s easy on the belly but still delicious.
It’s made with pantry staples and fresh goodies like ginger and turmeric.
You’ll love how fast it comes together and how good it makes you feel.
What You’ll Need
- 1/2 cup canned pumpkin (unsweetened)
- 1 frozen banana
- 1/2 cup unsweetened almond milk
- 1/4 tsp ground turmeric
- 1/2 tsp ground ginger (or 1/2-inch fresh ginger, peeled and minced)
- 1/4 tsp cinnamon
- 1 tsp maple syrup (optional)
- 1 tbsp chia seeds
- 1/2 tsp vanilla extract
- 1/2 cup ice cubes
Ingredient
Why I Love This Recipe
This one’s a go-to for me when I want something nourishing but fast.
It tastes like pumpkin pie but feels like a reset button for your body.
- The frozen banana makes it creamy without needing yogurt or dairy.
- Ginger and turmeric give it a warm, earthy kick—and they’re good for digestion.
- It uses up that extra canned pumpkin we always seem to have.
- It’s ready in under 5 minutes.
Makes
1 large smoothie or 2 small servings
Prep time: 5 minutes
Cook time: none
Macros (per serving if split into 2)
- Calories: 115
- Protein: 2g
- Carbs: 21g
- Fat: 3g
- Fiber: 5g
- Sugar: 9g
Why This Recipe Works (Quick Science)
Pumpkin is rich in fiber, vitamin A, and antioxidants. The frozen banana adds natural sweetness and texture without needing dairy. Ginger and turmeric have anti-inflammatory compounds—gingerol and curcumin—that help support your gut and immune system. Chia seeds add fiber and healthy fats to keep you feeling full longer.
Common Mistakes
- Using sweetened pumpkin: Make sure it’s plain canned pumpkin, not pumpkin pie filling.
- Skipping the banana: It’s what makes the smoothie creamy and balances the earthy spices.
- Not blending long enough: You want everything smooth and no gritty chia seeds or ice chunks.
- Too much turmeric: A little goes a long way—don’t eyeball it.
What to Serve With
- A piece of whole-grain toast with almond butter
- Hard-boiled egg for some protein
- Enjoy it solo as a light breakfast or post-workout snack
FAQ
Can I use fresh pumpkin?
Yes, just roast it first and make sure it’s soft and cooled.
Can I skip chia seeds?
Yes, but you’ll miss out on the fiber and thick texture they bring.
Can I use dairy milk?
Totally. Any milk works here.
Is it spicy?
Nope—just gently warming from the spices.
Can I meal prep this?
You can blend everything except the ice and store it in the fridge for up to 2 days. Add ice and re-blend when ready to drink.
Tools Required
- High-speed blender
- Measuring spoons
- Measuring cups
- Small bowls or prep containers
Substitutions & Variations
- No almond milk? Use oat, coconut, or regular milk.
- No banana? Use 1/2 avocado and a bit of honey or extra maple syrup.
- No chia seeds? Add a spoon of flaxseeds or just leave them out.
- Spicier version? Add a pinch of black pepper to activate turmeric’s benefits.
Make Ahead Tips
Blend everything except the ice and store in a jar in the fridge for up to 2 days. When you’re ready to drink it, give it a shake or a quick re-blend with fresh ice.
Instructions
1. Add pumpkin and banana to blender
Add 1/2 cup canned pumpkin and 1 sliced frozen banana to your blender.
2. Pour in almond milk and vanilla
Add 1/2 cup unsweetened almond milk and 1/2 tsp vanilla extract to the blender.
3. Add spices and chia seeds
Add 1/4 tsp ground turmeric, 1/2 tsp ground ginger, 1/4 tsp cinnamon, 1 tbsp chia seeds, and 1 tsp maple syrup (if using) into the blender.
4. Add ice
Add 1/2 cup of ice cubes to the blender.
5. Blend until smooth
Blend everything on high for about 45–60 seconds, or until smooth and creamy.
6. Pour and serve
Pour into a glass or small mason jar and top with a sprinkle of cinnamon or a swirl of coconut milk if you’d like.
Leftovers & Storage
Store leftover smoothie in an airtight jar in the fridge for up to 2 days. It might thicken a bit, so give it a shake or add a splash of milk and re-blend. Not freezer-friendly once blended.
Conclusion
This pumpkin detox smoothie is one of those simple recipes that makes you feel like you’re doing something good for yourself—without sacrificing flavor. I’d love to hear if you tried it, changed anything up, or have questions. Leave a comment below and tell me how it went!