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Keto Pumpkin Pie Smoothie

Martina SlajerovaUpdated 18 July 2021★★★★☆4.3 (144 ratings)

Ready in 5m
6.7 g net carbs
399 kcal
Serves 1

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Pumpkin Smoothie

When switching to a low-carb diet, most people avoid smoothies: They are full of sugar, aren't they?

You have to be careful not just with the sweeteners you use but also certain fruits. Those that follow a very low-carb diet can forget honey, bananas or dates.

I didn't want to give up smoothies — I like them too much and they're so quick to make when you have no time to cook. That's why I keep sharing these smoothie recipes that won't kick you out of ketosis.

I hope you enjoy this pumpkin recipe — just perfect for this time of year!

Step-by-step

Place all the ingredients into a blender and pulse until smooth. Top with whipped cream or coconut cream and sprinkle with cinnamon. That's it!
You can try using pumpkin juice instead of almond milk. You can get the juice that you get when making Pumpkin Purée. This will boost the pumpkin flavour and keep the net carbs low.

Keto Pumpkin Pie Smoothie

Recipe

Keto Pumpkin Pie Smoothie

★★★★☆4.3 (144 ratings)

This quick low-carb smoothie tastes like your favorite pumpkin pie.All of the flavor wit none of the sugar!

Hands on: 5m
Overall: 5m
Servings: 1

6.7 g
Net carbs: 21.8 g
Protein: 32.6 g
Fat: 399
kcal

Ingredients makes 1 smoothie

¹/₄ cup pumpkin purée (50 g/ 1.8 oz) - you can make your own
¹/₄ cup unsweetened almond milk or water (60 ml/ 2 fl oz)
¹/₄ cup vanilla or plain whey protein or egg white protein powder (Jay Robb) or collagen powder or plant-based NuZest (25 g/ 0.9 oz)
¹/₄ cup coconut milk or heavy whipping cream (60 g/ 2.1 oz)
¹/₂ tsp pumpkin pie spice mix (you can make your own)
1 tsp Erythritol or 2-3 drops liquid stevia
1 tbsp MCT oil or extra virgin coconut oil
¹/₄ cup whipped cream or coconut cream on top

Instructions

Place all the ingredients into a blender and pulse until smooth. Top with whipped cream or coconut cream and sprinkle with cinnamon. That's it!
You can try using pumpkin juice instead of almond milk. You can get the juice that you get when making Pumpkin Purée. This will boost the pumpkin flavour and keep the net carbs low.

Nutrition per serving, 1 smoothie

Carbs 7%Protein 21%Fat 72% of calories

Net carbs: 6.7 g
Total carbs: 14.1 g
Fiber: 3.6 g
Sugars: 2.6 g
Protein: 21.8 g
Fat: 32.6 g
Saturated fat: 27.6 g
Calories: 399 kcal
Sodium: 55 mg · 2.39% RDA
Magnesium: 47 mg · 11.7% RDA
Potassium: 407 mg · 20.3% EMR

Nutrition by ingredient

Per 1 smoothie	Net carbs	Protein	Fat	kcal
Pumpkin purée, unsweetened, canned or homemade	2.6 g	0.6 g	0.1 g	17
Almond milk natural (unsweetened)	0.2 g	0.3 g	0.7 g	8
Whey protein powder (protein isolate, Reflex Natural)	1.4 g	19.5 g	1.1 g	97
Coconut milk (full-fat, unsweetened)	1.6 g	1.1 g	12.1 g	111
Pumpkin spice mix, or gingerbread spice mix (cinnamon, nutmeg, ginger, cloves, allspice)	0.3 g	0.1 g	0 g	2
Erythritol (natural low-carb sweetener)	0.2 g	0 g	0 g	1
MCT oil	0 g	0 g	13 g	112
Cream, whipped, unsweetened	0.4 g	0.3 g	5.6 g	52
Total	6.7 g	21.8 g	32.6 g	399

Serving size 1 smoothie

Gluten free
Dairy free
Egg free
Nut free
Nightshade free
Pork free
Avocado free
Coconut free
Fish free
Shellfish free
Beef free
Pescatarian

Recipe can be made dairy-free or coconut-free.

Comments & ratings (20)

4.3144 ratings

5 ★95
4 ★22
3 ★10
2 ★12
1 ★5

Kathleen16 May 2023
Can you make this a day or two ahead of time?
1. Martina @ KetoDietAuthor12 October 2023
  I personally wouldn't - it's just so much better if it's made fresh and only takes a minute anyway.
Kathleen16 May 2023
Delicious. I did not use a sugar substitute, not needed.
Faith11 November 2021
Ooh, sooo yummy!!!
Stephanie26 September 2020
Do you mean coconut milk in a carton or coconut milk in the can. I have the canned variety on hand but want to be sure it's the right type for this recipe.
1. Martina @ KetoDietAuthor6 October 2020
  Hi Stephanie, I prefer the one in carton called Aroy-D because it's the best tasting one. It's creamy but still runny. You could use canned too but you may need to add some almond milk or water.
  1. Stephanie10 October 2020
    Thank you for the recommendation. Unfortunately, this brand is connected with cruelty to monkeys; apparently they are trained and forced to pick coconuts and are kept in filthy, inhumane conditions. What a shame! I will stick with buying it from Trader Joe's in the can.
    https://investigations.peta.org/monkeys-abused-coconut-milk/
    1. Martina @ KetoDietAuthor17 October 2020
      Oh no... Thank you so much for telling me. I'll investigate and look for alternatives. I was not aware.
Deb27 October 2019
Hi, I tried this smoothie today. Great taste but only came to about 2 oz did I miss something? Was I supposed to add water or ice? I thought would make 6 to 8 ounce smoothie. Deb
1. Martina @ KetoDietAuthor5 November 2019
  Hi Deb, you should be able to get 1 1/4 to 1 1/2 cups. I'm not sure how you got just 2 oz because that would only be about the amount of pumpkin puree?
Cindy10 July 2018
At last I have finally found a way to eat some much loved pumpkin without going overboard on the carbs!! I tweaked the recipe a little to suit myself. I used all coconut milk, Isopure Zero carb vanilla protein powder, and added 2 tablespoons of cream cheese. I did notice the coconut oil hardens on the sides of the blending container, but no worries....I just scraped it off and ate it! This was fabulous!! Like a liquid pumpkin cheesecake!! And by my calculations on my ingredients I come up with 4 net carbs for the batch! Winner winner chicken dinner!! 🎃🎃
1. Martina @ KetoDiet31 August 2018
  Thank you so much Cindy! I agree, MCT oil is a much better option as it does not solidify.
Gypsy15 February 2016
Would this work just as well without the Whey Protein Powder stuff? Thanks in advance!
1. Martina @ KetoDietAuthor1 March 2016
  Yes it would! I use it to add protein (satiety effect) and make it thicker. You can also use chia seeds (better ground or let them soak and then blend) 😊
Libby at ditchthecarbs.com15 November 2015
Hi Martina, I love the idea of a pumpkin ket smoothie, what a wonderful idea. I have included it in my recipe roundup - Top 20 Low Carb Thanksgiving recipes from my favourite low carb websites. This smoothie looks incredible. Libby
1. Martina @ KetoDietAuthor15 November 2015
  Thank you so much Libby!
Jackie6 October 2013
Delicious! Had some pumpkin puree in the freezer and made this for breakfast using greek yogurt and coconut milk. Yum!
1. Martina @ KetoDietAuthor3 July 2014
  Thank you Jackie!
July5 October 2013
What an amazing smoothie idea! I'll have to try using pumpkin juice...
1. KetoDietAuthor9 October 2013
  It's delicious and boosts the flavour! 😊