High-Fiber Pumpkin Smoothie

Sep 9, 2026 · By VanillaGoods

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A creamy pumpkin smoothie blended with milk, chia seeds, and a pinch of sea salt for a high-fiber and refreshing drink.

Prep 7 min

Cook —

Total 7 min

Servings 1

Diet Gluten free

Ingredients

Adjust yield

servings

¾ cup (180.0 ml)milk
½ cup (120.0 g)pumpkin purée
½ tsp (2.5 ml)pure vanilla extract
1.0 tbsp (15.0 g)chia seeds
1.0 cup (240.0 g)ice cubes
pinch of fine sea salt

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Instructions

Add the milk to a high-speed blender.
Add the pumpkin purée, chia seeds, a pinch of fine sea salt, and the vanilla extract.
Add the ice cubes.
Blend on low for 10 seconds, then increase to high and blend for 35–50 seconds until completely smooth.
Check the consistency and blend in 1–2 tablespoons additional milk if too thick, or a few more ice cubes if too thin.
Pour into a 16-ounce glass and serve immediately.

Tips

Use canned pumpkin purée for convenience, not pumpkin pie filling which contains spices and sweeteners. For a thicker texture, soak chia seeds in the milk for 10 minutes before blending.

Recipe FAQ

How long does it take to make high-fiber pumpkin smoothie?

Plan on 7 minutes of prep. The recipe makes 1 serving.

Can I make high-fiber pumpkin smoothie ahead?

Best fresh. Refrigerate leftovers in a sealed jar for up to 24 hours and shake or re-blend before drinking.

Can I use a different form of vanilla?

Yes. This recipe uses 0.5 tsp pure vanilla extract (2.5 ml). You can swap in the seeds of 1/2 vanilla bean, 1 teaspoon of vanilla bean paste, or 1/2 teaspoon of vanilla powder instead.

A creamy pumpkin smoothie blended with milk, chia seeds, and a pinch of sea salt for a high-fiber and refreshing drink.

Estimated · per serving

Nutrition

Per serving = 1 of 1 serving this recipe makes.

233 Calories / serving

11.1g Fat

25.1g Carbs

9.8g Protein

13.7g Sugar

Whole recipe (1 serving): ~233 cal · 11g fat · 25g carbs · 10g protein · 14g sugar

Estimated values per serving, calculated from standard ingredient data. Not verified Nutrition Facts; actual values vary with brands, measurements, and preparation.

Per serving · 233 calories

What it takes to burn one serving

Brisk walking 44 min·2.6 mi·~5150 steps
Walking uphill or incline treadmill 32 min·1.6 mi·~3200 steps
Moderate cycling 24 min·4.8 mi
Swimming laps 33 min
Jogging 23 min·1.9 mi·~3700 steps
Stair climbing 22 min·~2000 steps
Dancing 38 min
Bodyweight circuit training 24 min
Cleaning, errands, or playing with the dog 54 min

Rough estimates for one serving, based on standard MET values at about 155 lb. Your own burn depends on body size, effort, and fitness. Shown for context only — food is not something you have to earn.

Made with VanillaGoods

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