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Pumpkin Chai Smoothie

Updated: Jul 4, 2023


Prep Time: 15 mins

Total Time:30 minutes

Makes: 2 serving


  • 1/2 cup ice

  • 1 banana, medium, chopped

  • 1/2 cup pumpkin puree (serving size is considered low-FODMAP)

  • 1 Tbs peanut butter (or other nut butter/alternative)

  • 1 cup non-dairy milk

  • 1 tsp maple syrup

  • 1/4 cup water (plus more if needed)

  • 3/4 tsp cinnamon

  • 1/8 tsp cardamom

  • 1/8 tsp allspice

  • 1/2 tsp vanilla extract



  1. Peel and prep banana.

  2. Measure out ingredients.


  1. Place all ingredients into the blender. Blend on high until creamy and smooth. Add water as needed to achieve desired consistency.

Note: To turn this smoothie into a meal replacement, add a 5.3 oz container of plain Greek-style yogurt (dairy or plant-based), or a scoop of your favorite protein powder.


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