Pumpkin Pie Smoothie

devinalexanderJuices & Smoothies, Recipes

Pumpkin Pie Smoothie


2/3 cup canned pumpkin purée
1/3 cup 100% liquid egg whites (preferably cage free)
1/4 cup silken tofu (liquid drained before measuring)
1 teaspoon vanilla extract
1/4–1/2 teaspoon maple extract
2 1/2 teaspoons zero calorie natural sweetener
1/2 teaspoon pumpkin pie spice
1/2 teaspoon ground cinnamon
6 ice cubes


Add the pumpkin, egg whites, tofu, vanilla extract, maple extract, sweetener, pumpkin pie spice, cinnamon, and ice cubes to the jar/pitcher of a blender. Blend on high speed until smooth, stopping the blender intermittently to scrape down the sides as needed.

Pour the smoothie into a 12–14 ounce glass. Enjoy immediately.

Makes 1 serving.

1 starch, 2 lean protein

Per serving: 160 calories, 2.5 g fat, 0.6 g saturated fat, 0 g trans fat, 0 mg cholesterol, 170 mg sodium, 610 mg potassium, 18 g carbohydrate, 6 g fiber, 8 g sugars, 15 g protein, 130 mg phosphorus

Cook’s Notes

It is important that you use 100% liquid egg whites from a carton, not actual egg whites for this recipe and any others in which you’re consuming a raw egg product. The whites in the carton are pasteurized and safe to eat raw, while egg whites from whole eggs are not, and it’s too easy to get salmonella from consuming raw egg.

I personally prefer to use 1/2 teaspoon of maple extract in this recipe instead of 1/4 teaspoon, though the majority of my recipe testing team preferred 1/4 teaspoon of maple extract. But I like maple flavor more than the taste of cloves (part of the pumpkin spice blend). I recommend starting with 1/4 teaspoon of maple extract the first time you make the recipe, then increasing the amount if desired.

Recipe compliments of Devin Alexander from “You Can Have It!” copyright 2018, American Diabetes Association.