Last Updated on February 15, 2022 by Anne-Marie
This six-ingredient pumpkin smoothie recipe is sugar-free, dairy-free, vegan and packed with protein.
Why this recipe works
I created this six-ingredient Pumpkin Smoothie as a high protein, sugar free drink to celebrate Dia de los Muertos or Day of Dead.
It’s a Mexican holiday which focuses on remembering friends and family who have passed away.
Many of the traditional foods for Day of the Dead are sweet like Candied Pumpkin (Calabaza En Tacha), sugar skulls, and Pan de Muerto.
Thus inspired I thought I’d come up with a good for you pumpkin pie smoothie recipe to toast the day and think about friends and family who have passed.
You can enjoy it with other Mexican dishes during the holiday like:
- Easy Mexican Rice
- Best Carne Asada Marinade
- Easy Breakfast Chilaquiles
- Chicken Enchilada Casserole
- Easy Slow Cooker Mexican Shredded Chicken
- Mexican Picadillo
- 30-Minute Pozole
- Easy Slow Cooker Pulled Pork Recipe Without BBQ Sauce
However, if you’re looking for pumpkin smoothie recipes that are dairy free or vegan, this pumpkin protein shake is the drink for you – any time of year!
How to make a pumpkin smoothie
I wanted to make a dairy free, vegan pumpkin smoothie. So I used soft tofu instead of yogurt.
When cooking with tofu, buy organic tofu if possible. At my grocery store, sometimes the organic stuff is cheaper than the tofu made from conventionally grown soybeans.
I love using tofu in Vegan Salad Dressing Recipes, Vegan Cornbread, and this Vegan Tofu Sour Cream Recipe. I’ve even used it in Vegan Key Lime Mousse, a creamy delectable dessert.
However, don’t tell anyone at that this creamy pumpkin protein smoothie is made of tofu, unless they have a food allergy of some sort and need to know the ingredients.
That’s because some people think tofu is yucky and won’t eat it. (Most vegans love tofu because they cook with it all the time.)
I love using I tofu in smoothies because it’s packed with protein, which keeps you fuller longer.
It’s also what makes this pumpkin pie protein shake perfect for an on the go breakfast or snack.
Making a sugar free, dairy free pumpkin smoothie
To make this easy pumpkin pie smoothie sugar free, I used monk fruit sweetener. You can also use Swerve Sweetener.
I love both since they’re both natural, no calorie sweeteners with no unpleasant aftertaste that can be used just like regular sugar.
(Feel free to add more or less no calorie sweetener to taste.)
What I also like about this recipe is that it’s a pumpkin smoothie with no banana, so it’s not overly sweet or banana-y.
I also used unsweetened coconut milk. You can use the refrigerated kind in the dairy case, the “lite” or full fat kind in the cans, or the shelf-stable cartons.
Avoid canned coconut cream. You don’t need that much fat in this pumpkin spice protein shake for it to be super creamy and satisfying.
More tips on making an easy pumpkin smoothie
Equipment: Since you’re adding a handful of whole ice cubes to the vegan pumpkin pie smoothie, you’ll need a good blender. Here’s Amazon’s recommendation for the best high speed blenders.
I’m a Blendtec blender gal, especially since when my kids broke the jar, Blendtec replaced it no questions asked.
Pumpkin puree: Don’t forget to stock up on canned pumpkin during the fall sales. Pumpkin should be enjoyed year round, and not just during the fall holidays.
Did you know that pumpkin is full of fiber, vitamin A and C, rich in antioxidants, and low in calories? It can be used in baking, stews, curry, chili, soups, ice cream, popsicles and of course, smoothies!
If you want to make your own pumpkin puree, learn How to Cook a Fresh Pumpkin.
Make pudding! You can also use this pumpkin shake recipe to make a dairy free pumpkin pudding. Omit the ice cubes and cut back the coconut milk to 1 cup. Then chill the pudding in small bowls until firm.
Too thick? Add more ice cubes or coconut milk.
Want to reduce calories? Cut back on the coconut milk (and use a lite coconut milk) and add more ice cubes or ice cold water.
Can I use soy or almond milk? Instead of coconut milk? Sure!
Spices: Can I add more pumpkin pie spice. Or less? Or maybe just some cinnamon or ginger? Go for it!
Check out these awesome pumpkin recipes!
● Gluten Free Dairy Free Pumpkin Pie
● Dairy Free Pumpkin Fudge
Pumpkin Smoothie Recipe
This six-ingredient pumpkin smoothie is sugar-free and dairy-free. This pumpkin protein shake is also a vegan recipe.
- 1 14-ounce package soft tofu
- 1 15-ounce can pumpkin puree
- 3 cups unsweetened coconut milk
- 1/4 cup monk fruit powder
- 3 teaspoons pumpkin pie spice
- 1 large handful of ice cubes
- Combine ingredients in a blender and puree until smooth. Serve.
As an Amazon Associate Affiliate and member of other affiliate programs, I earn from qualifying purchases.
Amount Per Serving: Calories: 81Total Fat: 5gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 9mgCarbohydrates: 6gFiber: 2gSugar: 3gProtein: 6g
Nutritional information is automatically calculated per the ingredients list. Serving size may not be accurate. Please double-check with your preferred nutritional app for the most accurate information.
Originally published on November 1, 2011 and October 27, 2017. Updated with new pictures and information.
What a great recipe! I’ve never thought to use tofu in a beverage. Thanks so much for linking it up to my blog hop last week!
Actually, I just meant keeps a day or two in the fridge? 🙂
Amber, it should be fine for a few days in the refrigerator, but you may need to stir it up before serving if it’s sat for a while.
Do you know if this freezes well?
Thanks for linking up at A Little Nosh this week!