Pumpkin Pie Smoothie

Pumpkin Pie Smoothie

This smoothie provides an endo-friendly way to enjoy the classic flavors of this season. My partner has received numerous comments from people with endo who have tried this smoothie from her book and they almost always include how much their partner enjoyed it too - a statement that I can confirm!

Don't be put off by the inclusion of cauliflower - cooked (and frozen) cauliflower is actually pretty bland and doesn't contribute to much flavor but adds a really creamy texture and another portion of vegetables for the day, without the sugar content of something like a banana that would fill the same role. In fact, there are plenty of vegetables like cauliflower and squashes that can be added to smoothies in the same way fruit is - like courgette (zucchini) and sweet potato too - that can boost the nutritional content without increasing the sugar as much as fruit. This is important for those who find sugar to be a trigger for their endo pain.1,2

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This lower sugar smoothie not only minimizes inflammation from sugar, but may help stabilize blood sugar with the inclusion of cinnamon (see how stable blood sugar is important for endometriosis). Ginger is also shown to have anti-oxidative and anti-inflammatory effects, making this smoothie a valuable addition to your endo fighting tool kit if consumed regularly.1,2

Adding crushed pecans will aid in digestion, as chewing releases saliva and digestive enzymes.

Prep time: 2 minutes
Servings: 1

Ingredients for pumpkin pie smoothie

  • 1 cup frozen squash or pumpkin
  • 1-3 frozen cauliflower florets (depending on taste)
  • 150ml (3/4) cup nut milk
  • 150ml (3/4) cup water
  • 1 scoop vanilla protein powder
  • 1 tablespoon almond butter
  • 1 tablespoon chia seeds
  • 1 teaspoon ground cinnamon
  • 1⁄2 teaspoon ground ginger
  • 1⁄2 teaspoon ground nutmeg
  • 1⁄4 teaspoon ground cloves
  • A few crushed pecans (optional)

Directions for pumpkin pie smoothie

  1. Combine ingredients in a blender and blend till smooth, adding more water if it's too thick
  2. Top with crushed pecans if desired


  1. Romeo G, et al. Influence of Cinnamon on Glycemic Control in Individuals With Prediabetes: A Randomized Controlled Trial. Journal of the Endocrine Society. 2020;4(11). doi: https://doi.org/10.1210/jendso/bvaa094
  2. Mashhadi NS, et al. Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence. Int J Prev Med. 2013;4(Suppl 1):S36-S42. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/. Accessed September 13, 2021.

Nutrition facts

Per Serving

  • calories: 411
  • fat: 19.7g
  • protein: 27.1g
  • sodium: 293mg
  • sugar: 11.1g
Credit: Photograph by Chris Robson. All rights reserved. Used with permission

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