If you are on a weight loss diet during the pumpkin and fall season, you don’t have to miss out on delicious pumpkin smoothies!

This pumpkin smoothie for weight loss packs all the flavors and spice you would expect from a pumpkin smoothie, but without all the calories!

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Pumpkin Smoothie For Weight Loss

Pumpkin Smoothie For Weight Loss

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Sip your way to health with a pumpkin smoothie for weight loss, a low-calorie blend of pumpkin, cinnamon, and nutmeg, perfect for a filling, nutritious snack.

  • Total Time: 5 minutes
  • Yield: 1 1x


Units Scale
  • 1/2 cup pumpkin puree (or 1/2 cup roasted pumpkin)
  • 1 tbsp of cashew butter (or peanut butter)
  • 1 tbsp of oats
  • 1/3 tsp of pumpkin spice
  • 1 cup of oat milk (unsweetened)


  1. To a blender, add the pumpkin puree and oats first, followed by the rest of the ingredients.
  2. Blend for 2-3 minutes, depending on the power of your blender. You want a smooth and creamy consistency.
  3. Pour the blended smoothie into a cup, and enjoy!


*For recipe variations, smoothie benefits, and more, scroll down!

  • Author: Ella Waterworth
  • Prep Time: 3 minutes
  • Cook Time: 2 minutes
  • Category: Smoothie
  • Cuisine: American
  • Diet: Vegan


  • Serving Size: 1 smoothie
  • Calories: 250
  • Sugar: 10g
  • Fat: 5.5g
  • Carbohydrates: 34.1g
  • Fiber: 4.4g
  • Protein: 8.4g

Other Benefits Of This Pumpkin Smoothie For Weight Loss

Pumpkin Smoothie For Weight Loss

This healthy pumpkin smoothie isn’t just good for weight loss, it packs many other benefits too.

Some of them include:

  • It’s Rich in Nutrients: High in vitamin A, which is essential for good vision and immune function as well as magnesium and zinc.
  • Contains Fiber: Helps with digestion and promotes satiety.
  • It’s Rich In Healthy Fats: Contains monounsaturated and polyunsaturated fats, beneficial for heart health.
  • A Great Source of Protein Source: Provides a moderate amount of protein which is essential for tissue repair.
  • It’s Energy Boosting: Provides a steady release of energy.
  • Rich in Antioxidants: Contains antioxidants beneficial for heart health and many other parts of your body.

If you enjoy this smoothie, I think you will also like my keto pumpkin smoothie recipe and my banana and pumpkin smoothie!

Pumpkin Smoothie For Weight Loss

Variations Of This Smoothie Recipe

I am going to leave some options for you below, just in case you want to make some changes to this recipe.

  • This pumpkin smoothie contains no added sugar, including fruit sugar. If you like your smoothies a bit sweeter, add 1/2 banana or 1 tbsp maple syrup.
  • If you cannot digest oats well, use flaxseeds instead or seeds of choice.
  • Instead of cashew butter, you can use almond or peanut butter. Just make sure it’s unsweetened. 
  • If you have leftover roasted whole pumpkin, you can use that instead of pumpkin puree.
  • You can easily replace the oat milk with any other plant milk of choice. I have used almond and even coconut milk before to make this recipe.


Blender Type Suitability
Nutribullet 600
Vitamix Blender Propel 510
BlendJet 4000mAh
Ninja Blender BL610
Oster 6640 Blender
Hamilton Beach 58148A Blender
AMZChef Blender 1800 W
Wamife Blender

All of the blenders that I own were tested with this recipe, and every blender worked.

This is why I am confident that even if you own a blender that isn’t listed above, it should work.

If it doesn’t, let me know, and I will add it to the list above.

Smoothie FAQs:

Is Is Smoothie Suitable For a Vegan Diet?

Absolutely. All ingredients, including oat milk and cashew butter, are plant-based, making this smoothie suitable for vegans.

Is This Smoothie Gluten-Free?

Yes, as long as the oats used are certified gluten-free, the smoothie is gluten-free. Oat milk and the other ingredients naturally do not contain gluten.

How Does This Smoothie Help With Weight Loss?

This smoothie is high in fiber from oats and pumpkin, and protein from cashew butter, which can help you feel full longer. It's also nutrient-dense but not high in calories, making it a good choice for those looking to lose weight.

Can I Freeze This Smoothie For Later?

Yes, you can freeze the smoothie in individual servings and let it thaw slightly before drinking. Freezing can change the texture slightly, but it's still delicious.

Ella Waterworth
Ella Waterworth

Founder & Recipe Developer at Smoothies N Cookies

Ella Waterworth is the founder of Smoothies N Cookies and she is a professional smoothie recipe creator. She gained extensive knowledge of creating smoothies by working for Smoothie King for several years.

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