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RECIPE: Pumpkin Chai Smoothie

Updated: Jul 4, 2023


Prep Time: 15 mins

Total Time: 15 mins

Makes 2 servings


  • 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: This recipe is a great template to play around with different ingredients. Try it with a plant-based almond milk, coconut milk or a dairy kefir (a drinkable fermented yogurt). Each choice adds its own unique flavor. 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.

Recipe Source: Living Plate RX


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