Home » Recipes » Healthy Pumpkin Smoothie Bowl Recipe

Healthy Pumpkin Smoothie Bowl Recipe

Oct 25, 2022 | Recipes | 0 comments

Healthy Pumpkin Smoothie Bowl Recipe

This healthy pumpkin smoothie bowl recipe is the perfect treat for fall! Made with clean ingredients, it's incredibly tasty AND nutritious.

This page contains affiliate links. Thank you for your support of Prep Dish!

I love smoothie bowls for the same reason I love all “bowl-meals” – the toppings! This fall smoothie recipe in particular has so many possibilities for fun and creative toppings. I've shared a few of my favorites below the recipe!

This healthy pumpkin smoothie bowl recipe is also perfect for any of you who live somewhere warm like I do. I don't want to miss out on all of that pumpkin goodness this season brings. At the same time, it's often quite hot here in Texas in September and October. Enter, the pumpkin smoothie bowl! It has all of the festive autumn flavors I love but is still cool and refreshing.

If you prefer a traditional smoothie to a smoothie bowl, just add a little more liquid to thin it out. This recipe is totally customizable!


Healthy Pumpkin Smoothie Bowl Recipe
Print Recipe
5 from 1 vote

Healthy Pumpkin Smoothie Bowl Recipe


  • 3 bananas
  • 10 oz pumpkin puree (~ 1 1/3 cups)
  • 1 can lite coconut milk
  • 3/4 cups water
  • 2 T maple syrup
  • 1 T pumpkin pie spice*
  • 1 cup pepitas
  • 4 T mini chocolate chips
  • 1/2 cup unsweetened shredded coconut*


  • Quarter three bananas and place onto parchment lined sheet pan & place in freezer.
  • Once frozen, store in container or bag
  • In a blender, combine: 10oz of pumpkin puree, 1 can lite coconut milk, 3 bananas (previously frozen), 3/4c water, 2T maple syrup (optional) & 1T pumpkin pie spice.
  • Divide among 4 bowls and top with pepitas, mini chocolate chips & shredded coconut.


*Read all ingredient lists; avoid added msg, sugar, gluten, etc.

Pumpkin Smoothie Bowl Recipe Tips & Variations

One of my favorite things about a smoothie bowl versus a traditional smoothie is the variety of delicious toppings! Definitely experiment here when topping your bowl. If you're feeling extra festive, set out a variety of toppings and let everyone make their own creation. That would be such a fun Halloween breakfast treat!

Here are some more tips and variations:

  • Make sure to freeze your bananas for a nice, thick smoothie bowl. Freezing them in a single layer helps prevent freezer burn and keeps them from sticking together.
  • Adjust the sweetness to your liking. You can omit the maple syrup altogether if you like. The smoothie will still get some sweetness from the bananas.
  • If you don't have pumpkin pie spice, cinnamon is delicious here too!
  • Have fun with the toppings! Try walnuts, pecans, cacao nibs, slivered almonds, dried cranberries, hemp seeds, crumbled apple chips – there are SO many possibilities!

Tips for Smoothie Meal Prep

Most people don't think about smoothies when they think about meal prep breakfasts, but they're actually perfect!

Prepping smoothies ahead of time is a great example of how batching can save you a ton of time in the long run. Instead of rummaging through your pantry and freezer every morning for a million different ingredients, you can pre-portion your favorite smoothie ingredients in small freezer containers or bags.

When you make smoothie bags, leave out the liquids until you're ready to blend.

Thus, for this particular smoothie bowl, that would just be the bananas and pumpkin pie spice. If you wanted to take it a step further, freeze the pumpkin puree in an ice cube tray and divide the cubes among your freezer smoothie bags! Just make sure you have a high-powered blender if you use this approach.

For smoothie or smoothie bowls when you're using a lot of different frozen produce, making smoothie bags can save you a ton of time! I recorded a short video with more tips on smoothie meal prep if you'd like more ideas!

What makes this a healthy smoothie bowl?

This smoothie is packed with nutritious ingredients! Here are a few of the highlights:

Bananas (Potassium, Vitamin B6, Manganese, Vitamin C)

You've likely heard that bananas have potassium but did you know that they're also a great source of vitamin B6, manganese and vitamin C? Bananas also have a lot of fiber, which is good for healthy digestion. In addition, bananas are a super nutritious way to add sweetness and creaminess to your smoothies!

Pumpkin (Vitamin C, Vitamin E, Iron, Beta-Carotene, Vitamin K)

Super high in vitamin K and beta-carotene, pumpkin also contains vitamin C, vitamin E and iron. All of these nutrients make pumpkin great for your immune system, eye health and heart health. Just make sure the canned pumpkin you buy has only one ingredient – pumpkin!

Coconut Milk (Manganese, Copper, Iron, Magnesium, Selenium, Potassium, Vitamin C, Folate)

Made of the white flesh of coconuts mixed with water, coconut milk is high in manganese, copper, iron, magnesium and selenium. It's also a good source of potassium, vitamin C and folate. Some studies have shown that coconut helps to reduce inflammation, fight bacteria and viruses and fight stomach ulcers.

Maple Syrup (Manganese, Zinc)

1/3 cup of pure maple syrup contains 165% of the recommended dietary intake for manganese and 28% for zinc. It also has a lower glycemic index than table sugar, reducing blood sugar spikes.

Pepitas (Magnesium, Vitamin K, Iron, Zinc, Copper)

Like most seeds, pumpkin seeds are nutritionally dense. Also known as “pepitas,” pumpkin seeds' high magnesium levels support healthy blood pressure, lower risk of heart disease, strong bones and stable blood sugar. They also support heart health.

Pumpkin Pie Spice

Like all spice blends, the exact ingredients in pumpkin pie spice can vary. This pumpkin pie spice blend from Primal Palate has cinnamon, ginger, cloves & nutmeg.

Cinnamon is good for your heart and also may help stabilize blood sugar. Research also suggests that cinnamon may help lower cholesterol. Ginger helps with nausea and indigestion and also provides antibacterial and antioxidant benefits. Cloves are good for your liver and support stable blood sugar. Packed with antioxidants, nutmeg is anti-inflammatory and also has antibacterial properties. It may also be good for your heart, your blood sugar and even your mood!

I want more healthy smoothie bowl recipes!

Below are two of my very favorite smoothie bowl recipes. Keep in mind though, you can also turn any favorite smoothie into a smoothie bowl! Simply decrease the liquid. I like adding a little at a time so I can get it as thick as possible and still have it blend. Try it with my Strawberry Mojito Smoothie or my Tropical Green Smoothie!

Purple Haze Smoothie with Coconut Milk

Purple Haze Smoothie Bowl

This smoothie bowl uses frozen cauliflower to give it an extra creamy texture. You cannot taste it but it adds a nice nutritional punch! I include instructions on how to make it into a regular, drinkable smoothie or a bowl…whatever you prefer!

Chocolate Cherry Smoothie Bowl

Chocolate Cherry Decadence Smoothie Bowl

As the name suggests, this smoothie bowl is a major treat! The rich chocolatey flavor from the cocoa powder pairs so nicely with the cherries. I love including greens in this one too for an extra boost in vitamins

This page contains affiliate links. Thank you for your support of Prep Dish!

Beginner Menu Guide


If you like this recipe, sign up for our free newsletter for weekly tips and recipes!

Allison Schaaf Chef, Prep Dish

Prep Dish is a gluten-free, paleo, and keto meal planning website. Celebrity personal chef & dietitian Allison Schaaf thoughtfully crafts each plan using her own well-tested recipes. Each meal plan allows you, the home cook, to spend only 2-3 hours preparing a week’s worth of crave-worthy, healthy meals using seasonal, whole foods (nothing processed!). We aim to save you time while keeping your family’s taste buds happy.

Along with a weekly menu, you’ll get a printable grocery list and recipes for prep day — just one day of preparation yields scrumptious, good-for-you dishes all week long. Learn more…

See How You Can Eat Healthy All Week Without Spending All Day Prepping Meals!

Get healthy and delicious done-for-you meal plans delivered right to your inbox! Join thousands of families who have discovered how Prep Dish makes life so much simpler!


Submit a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating

Pin It on Pinterest

Share This