All the flavors of your favorite fall drink – Pumpkin Spice Latte SMOOTHIE! Cold, creamy, a little boost of caffeine, and pumpkin spice.

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Pumpkin Spice Latte Smoothie - gluten free, low fodmap #glutenfree #lowfodmap #smoothie #psl

This past weekend, I completed my 11th half marathon.

I’ve been hoping for a PR (and really training hard!) for the past few years, but many obstacles have come up.  That being said, I am thankful for the opportunity to run, a body that is healthy and enjoys the challenge of racing and distance running, and I am finding ways to stay positive when I’m not running my fastest.

Going back to this weekend’s race…the heat and humidity!

When I initially signed up for this race, I thought it would be cool, crisp and perfect running weather.  The heat got to just about everyone crossing the finish line (you could see it in their faces).

Pumpkin Spice Latte Smoothie - gluten free, low fodmap #glutenfree #lowfodmap #smoothie #psl

Pumpkin Spice Latte Smoothie - gluten free, low fodmap #glutenfree #lowfodmap #smoothie #psl

Because the weather has been SO warm this fall, I feel like I haven’t really taken advantage of fall baking, soups, stews, and crockpot meals.  I grilled our dinner last night!

I’m still craving all things fall and pumpkin, so this Pumpkin Spice Latte Smoothie is the perfect way to enjoy fun fall, but cool off in the Indiana mid-fall heat 😉

Pumpkin Spice Latte Smoothie - gluten free, low fodmap #glutenfree #lowfodmap #smoothie #psl

I made this with:

  • Canned pumpkin – super high in vitamin A, easy to store until ready to use
  • Frozen banana – I peel my bananas, break them into smaller chunks then freeze in a large zipper top bag right when I get home from the store (the frozen banana makes the smoothie super creamy!)
  • Cold brew coffee – I make my own cold brew, but you could easily use store-bought or cold coffee from the day before
  • Milk of choice – I use either Ripple Milk or Almond Milk, but you can use whatever you like!
  • Vanilla yogurt – I love Siggi’s 0% Vanilla Skyr, but you could easily use a dairy free or lactose free yogurt. Note: many people with lactose intolerance may be able to tolerate up to 12g of lactose at one time.  When reading yogurt labels, if looking at an unsweetened variety the “sugar” on the nutrition label is the g of lactose.  Siggi’s 0% Vanilla Skyr has only 9g of sugar in a 5.4 oz serving, and it does have a touch of added sugar. This may be an ok option for individuals who do not tolerate lactose well.
  • Pumpkin spice – I purchase mine in the spice section of the grocery store, but if you don’t have this on hand you could sub 1 tsp cinnamon + 1/2 tsp nutmeg + 1/2 tsp cloves for a super spicy flavor.
  • Maple Syrup or Dates – Brian prefers the version sweetened with 1 date, and I prefer the version sweetened with maple syrup, both are optional…you may prefer no sweetener at all! Note: if following a low FODMAP diet, the maple syrup is a low FODMAP option.  Dates are higher in FODMAP.

This pumpkin spice latte smoothie tastes like a PSL, but it also has fiber (thank you banana and pumpkin) to help you feel full and aid in gut health and protein from the yogurt.  This is one satisfying smoothie!

Pumpkin Spice Latte Smoothie - the perfect cold, creamy, fall drink! Click To Tweet Print
Pumpkin Spice Latte Smoothie - gluten free, low fodmap #glutenfree #lowfodmap #smoothie #psl

Pumpkin Spice Latte Smoothie


  • Author: Tara | Treble in the Kitchen
  • Prep Time: 5 mins
  • Total Time: 5 mins
  • Yield: 1 smoothie
  • Category: smoothie, breakfast, vegetarian, gluten free, low fodmap

Description

All the flavors of your favorite fall drink – Pumpkin Spice Latte SMOOTHIE! Cold, creamy, a little boost of caffeine, and pumpkin spice.


Ingredients

  • 1 frozen banana*
  • 1/4 cup pumpkin puree
  • 1/4 cup cold brew coffee**
  • 3/4 cup milk of choice*** (I prefer Ripple Milk)
  • 1, 5.4 oz container of yogurt (I prefer Siggi’s 0% Vanilla Skyr)****
  • 2 tsp pumpkin spice*****
  • 2 tsp maple syrup
  • 1 handful of ice cubes

Instructions

  1. Place all ingredients in blender, blend until smooth and enjoy

Notes

This recipe has not been tested for FODMAP content, but the ingredients are used in amounts that are in compliance with the Monash University App and guidelines. Please listen to your body and eat foods that make you feel your best 🙂

*To make this low FODMAP, use a green banana or a more-green banana rather than a brown, ripe banana
**Can sub cold coffee
***almond milk, and other milks work well here
****you can sub a lactose free or dairy free option here. The text of the post explains lactose in yogurt.
***(*can sub 1 tsp cinnamon, 1/2 tsp nutmeg, 1/2 tsp cloves

Nutrition calculated based on brands mentioned in recipe

Nutrition

  • Serving Size: 1 smoothie
  • Calories: 328
  • Sugar: 34 g
  • Sodium: 155 mg
  • Fat: 4 g
  • Carbohydrates: 53 g
  • Fiber: 4 g
  • Protein: 23 g

Pumpkin Spice Latte Smoothie - gluten free, low fodmap #glutenfree #lowfodmap #smoothie #psl

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Question for the day:

  • Has the weather been fall-like in your area?

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