Pumpkin Spice Smoothie, Healthy + Dairy Free

Pumpkin finished copy

This gorgeous, not too cold fall weather makes me want to indulge in delicious pumpkin recipes. I love pumpkin spice frozen beverages but don’t love the billion grams of sugar and 550 calories that go with them.

Here is a healthier version that I created of a pumpkin spice frapp, without the added sugar or calories.

pumpkin ingredients copy

Ingredients: organic is preferred

3 table spoons of chia OR ground flax seed

1 table spoon of natural honey – I used honey made locally in Sarnia, available at the Waterbug store.

1 cup coconut milk

1/2 cup of canned or fresh pumpkin

dash of cinnamon

dash of cloves. Be CAREFUL not to put more than a dash of clove in or it will be too powerful.

Handful of ice


Put all ingredients into a vitamix or high speed blender. Blend until creamy. Enjoy!

pumpkin blended copy



Calorie Total: Approx. 350

Protein: Approx. 9 grams

Fat: Approx. Approx. 8 grams





OPTIONAL: ADD non-dairy vegan whipped cream!


1 can of full fat coconut milk

1/3 cup of sugar of your choice (refined, coconut sugar or other). I tend to use less than this amount and sweeten to taste.

Scoop the “whipped” part out of the can of coconut milk and put in a bowl. Do not use the liquid portion in the can.

Add the sugar and use an immersion blender or beaters to whip up! I love my Bamix Immersion blender, purchased from Kitchen Widgets in Sarnia, Ontario.

whipped cream copy

signature CN