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Drinks & Smoothies

Frozen Pumpkin Pie Protein Smoothie (Gluten & Dairy-Free)

Sip on the smooth & creamy taste of pumpkin with this frozen pumpkin pie smoothie! Made dairy-free with canned pumpkin, frozen banana, creamy oat milk, collagen protein, & pumpkin spice, it’s a refreshing way to enjoy the taste of fall in smoothie form!

frozen pumpkin smoothie

Did someone say frozen PUMPKIN PIE smoothie?! How delicious does that sound on a hot August day when you’re starting to get excited about all things pumpkin?!

Smoothies are such a delicious and simple way to add more nutrition to your diet whether that be for breakfast, as a snack or after a workout. The beauty of smoothies is that you can pack a lot of nutrition by way of different fruits vegetables, sources of protein and fat that you may not typically get into one delicious and refreshing drink.

Seasonal Smoothie Appreciation

I love matching my smoothie to the season we’re in and if you follow me on Instagram, then you know I’m MOST excited about healthy pumpkin smoothies in the fall! Next to my pumpkin cream cold brew recipe, it’s my favorite way to enjoy pumpkin in drink form.

Benefit of Adding Pumpkin to a Smoothie

Canned pumpkin is incredibly easy to add to a smoothie and is packed with vitamin A, C, E, potassium and fiber. The bold orange hue of pumpkin is thanks to the fact that it’s an excellent source of beta-carotene, a plant compound that gets converted to vitamin A in our bodies. Vitamin A is great for immunity and eye health — one of the many nutritional benefits of adding more pumpkin to your diet in the fall!

And be sure to check out this post for 9 pumpkin recipes for warm weather to make when it’s still hot out but your heart says pumpkin!

Ingredients For Frozen Pumpkin Spice Smoothie

  • pumpkin puree — I personally always use Libby’s 100% Pure Pumpkin!
  • frozen banana — when your bananas on the counter are looking very spotty, take the peel off and freeze them to use in smoothies like this.
  • unsweetened oat milk — Oat milk is thicker than most other plant-based milks which is why I like to use it in smoothies, and smoothie bowls. I like the varieties from Califia Farms. Use any milk alternative you prefer.
  • collagen (optional)
  • pumpkin pie spice or cinnamon
  • pitted date(s) — add a pitted date or 2 to give this smoothie more natural sweetness. Try it with just the banana first as I think that gives it a nice amount of sweetness.
  • hemp seeds/ ground flax seed / chia seeds – each of these seeds is a good source of healthy fat, fiber and plant-based protein. This helps the smoothie be more blood-sugar friendly and helps you stay fuller for longer!
  • creamy unsweetened almond butter — I love the Target brand creamy unsweetened almond butter.
  • ice
  • granola — I love something crunchy on top of this frozen pumpkin smoothie! My favorite granola is Purely Elizabeth pumpkin cinnamon granola (it’s available year-round!).
  • pumpkin seeds — Pumpkin seeds would be another great addition on top of this smoothie! Pumpkin seeds are a good source of plant-based protein, fiber and magnesium.

equipment/ utensils:

  • high-speed blender
  • glasses
  • straw

What Enhances the Pumpkin Flavor

I’ve found that keeping the other fruit and vegetables in the smoothie to a minimum can help the pumpkin shine, but adding things like frozen banana can add a touch of sweetness. Out of all fruit I’d say this mixes best with pumpkin so the flavors don’t compete. Frozen cauliflower is another good option for a boost of nutrients without added flavor.

Tips for Making a Thick & Creamy Pumpkin Protein Smoothie

  • Use frozen banana. If you don’t have any frozen bananas on hand but still want to make this smoothie, simply add a little more ice. I have no tried it, but you could also use frozen riced cauliflower in place of the bananas.
  • Don’t add too much liquid. I like my smoothies thick enough to eat with a spoon (I think they’re more satisfying that way!).
  • Freeze leftover pumpkin puree. When you have a little pumpkin puree leftover in a can, don’t throw it out! Freeze it in an ice cube tray and then use those “pumpkin cubes” anytime you’re making a smoothie. They’re even great to throw in a soup this fall.

How to Make This a Vegan Pumpkin Smoothie

Even though this frozen smoothie has collagen added, you can find a vegan collagen option. Or, if you have a protein powder you already like that doesn’t have a strong flavor, feel free to sub it in!

healthy pumpkin smoothie with oat milk, collagen and pumpkin spice
frozen pumpkin smoothie

Frozen Pumpkin Pie Protein Smoothie

Maggie Michalczyk, RDN
Creamy and oh so *dreamy*, you’ll fall in love with this frozen pumpkin pie smoothie that tastes like everything we love about the season! 
Prep Time 5 mins
Cook Time 2 mins
Servings 1 serving


  • 1 frozen banana
  • 1/4 cup pumpkin puree
  • 1 cup unsweetened oat milk
  • 1-2 tbsp. creamy unsweetened almond butter
  • 2 tbsp. chia seeds, ground flax, or hemp seeds
  • 1 tsp. pumpkin pie spice
  • 1 pitted date (optional)
  • 3-4 ice cubes
  • 1 serving collagen optional; can also sub for vanilla or unflavored protein powder

optional toppings:

  • pumpkin granola
  • pumpkin seeds


  • Combine all ingredients in a high-speed blender and blend on high until smooth and combined.
  • Pour into a glass and top with pumpkin granola, pumpkin seeds and extra pumpkin pie spice! Enjoy! 
Keyword pumpkin smoothie; pumpkin spice smoothie; frozen pumpkin smoothie

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Drinks & Smoothies

Healthy Chocolate Frosty Smoothie

Healthy chocolate frosty smoothie is a copycat Wendy’s chocolate frosty made dairy free with simple ingredients and less sugar. Just as thick, creamy and delicious as the real thing, this smoothie remake will satisfy your craving for a Wendy’s Frosty in a more balanced and nutritious way!

Wendy's copycat healthy chocolate frosty smoothie

Inspired by a Wendy’s chocolate Frosty, this smoothie taste just like one except is made dairy free with simple ingredients and less sugar than the real thing. To be clear, I’m not against having a real Wendy’s Frosty when the craving strikes, I just think a more balanced and blood sugar friendly option like this one is more of an every day thing!

Thick enough to eat with a spoon, this smoothie will bring back good memories of your childhood when the worries were small and you were just hanging out at Wendy’s with your friends! Was that just me?!

Please tell me you were one of those people who also dipped their fries into your frosty too! That is truly the original sweet and salty combination that you just can’t beat.

Oat milk, ice and frozen banana gives this smoothie that frosty like consistency and texture. Naturally sweetened with just banana, it’s not overly sweet plus has a good silky smooth chocolatey flavor!

While I see people pack in so many ingredients into their smoothies, I prefer to keep mine pretty simple and always balanced with protein, fat, and fiber so that I stay fuller for longer and don’t have a blood sugar crash after drinking one. If you want to add a handful of spinach to this chocolate smoothie, you totally can — the almond butter and banana will mask the taste so you won’t even know it’s there!

And of course, I would love if you would follow me on Instagram for more recipes and nutrition tips like this. Now let’s make a healthy chocolate frosty smoothie! 🙂

ingredients for wendys copycat healthy chocolate frosty smoothie

Ingredients for healthy chocolate frosty smoothie

  • ice
  • frozen banana — a regular banana would also work but frozen banana gives this smoothie a thicker, creamier, more frosty-like texture. When my bananas are spotty and about to go bad before I can get to using them, I take the peel off and stick them in a Stasher bag in the freezer!
  • unsweetened oat milk — I find this makes smoothies creamier and thicker than almond milk!
  • collagen — read more about the benefits of collagen here. mindbodygreen has a really delicious low sugar chocolate collagen that I recommend, however an unflavored collagen would also work to give this smoothie more protein. If you’re interested in trying any of their supplements you can use code “PUMPKIN10” for 10% off your first order.
  • cacao powder – cacao powder is less processed version of cocoa powder. Typically cocoa powders are sweetened, cacao powder, on the other hand is not and a good source of polyphenols which help reduce inflammation.
  • cacao nibs — alternatively you could use mini chocolate chips. Cacao nibs are slightly more bitter and a good source of iron and magnesium. They are like nature’s chocolate chip!
  • creamy unsweetened almond butter– I love the Target brand. Check out what else I stock up on at Target in this post about grocery finds at Target. Almond butter gives this smoothie a little more protein, plus healthy fat that helps stabilize our blood sugar.

For more protein (because collagen is NOT a complete source of protein) I recommend adding a protein powder of your choice. This will give the smoothie more staying power and make it a good post-workout option.

equipment / utensils

  • high-speed blender
Wendy's copycat healthy chocolate frosty smoothie

Healthy Chocolate Frosty Smoothie

Maggie Michalczyk, RDN
Healthy chocolate frosty smoothie is a copycat Wendy’s chocolate frosty made dairy free with simple ingredients and less sugar. Just as thick, creamy and delicious as the real thing, this smoothie remake will satisfy your craving for a Wendy’s Frosty in a more balanced and nutritious way!
Prep Time 2 mins
Cook Time 2 mins
Servings 1 serving


  • 1 cup ice
  • 1 cup unsweetened oat milk
  • 1 frozen banana
  • 1 1/2 tbsp. creamy unsweetened almond butter
  • 1 tbsp. cacao nibs or mini chocolate chips
  • 1/2 tbsp. cocoa powder
  • 1 serving collagen


  • Add all if the ingredients into a high speed blender. Blend on high until well combined. 
  • Pour into a glass and enjoy! Top with granola if desired. 


A handful of spinach also works in this smoothie! You won’t taste it, but the color might be a little less chocolatey. 

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healthy chocolate frosty smoothie recipe