Pumpkin Seed Smoothie Recipes

10 Pumpkin Seed Smoothie Recipes

Pumpkin seed smoothies have been a favorite of mine for a while now. Pumpkin seeds, also known as pepitas, have a nutty and subtly sweet flavor that tastes great in smoothies. Like nuts, these small seeds contain healthy fats, fiber, and protein. 

A little down below you’ll find my favorite pumpkin seed smoothie recipes. But before I get to these smoothie recipes, let’s check the health benefits of pumpkin seeds and how to make delicious smoothies out of it. 

Why Pumpkin Seed Smoothies?

Pumpkin Seeds and Pumpkins

Pumpkin seeds may be small, but they’re packed with good-for-you nutrients. Having just one pumpkin seed smoothie can provide you with a good amount of healthy fats, essential minerals and vitamins.

Nutritional Value of Pumpkin Seeds

1 tablespoon (7-gram) of pumpkin seeds contains:

  • 28 calories
  • 0.4 g of Fiber
  • 1.2 g of Carbs
  • 2 g of Protein
  • 3 g of Fat (mostly healthy omega fatty acids)
  • Vitamin K: 5% of the RDI
  • Phosphorus: 9% of the RDI
  • Manganese: 11% of the RDI
  • Magnesium: 9% of the RDI
  • Iron: 6% of the RDI
  • Zinc: 4% of the RDI
  • Copper: 5% of the RDI

Pumpkin Seed Benefits

Pumpkin seeds are nutrient-packed and come with impressive health benefits. Here are seven reasons to add pumpkin seeds to your diet:

Rich in Antioxidants

While antioxidants are found in many whole foods, it’s the diversity that makes pumpkin seeds special. They’re not only rich in vitamin E and carotenoids, but they contain it in a wide variety of forms. 

Your body needs antioxidants to help reduce inflammation and protect your cells from free radicals. Free radicals are harmful molecules that can contribute to many diseases and accelerate aging. 

High in Fiber

Pumpkin seeds are a good source of fiber. Just 1 oz (28.4g or 85 seeds) contain 5g of dietary fiber.

Fiber is an essential part of a balanced diet. It may help keep your gut healthy and help you maintain a healthy weight

High in Magnesium 

Magnesium is an essential mineral that is often lacking in our diets. In the US, almost 4 out of 5 adults have magnesium intake below the recommended daily amount

Good sources of magnesium are, amongst other foods, dark chocolate, nuts, whole grains, and, of course, pumpkin seeds. 

Magnesium is important! It’s needed for more than 300 biochemical reactions in your body. It may help lower blood pressure, control blood sugar levels, support your immune system, maintain normal muscle and nerve function, and promote good bone health.

Bone Health

High magnesium intake is linked to greater bone density and is believed to decrease the risk of osteoporosis. If you’re interested in a bone-healthy diet, check out these smoothie recipes for strong bones.

May Improve Sleep

If you have trouble falling asleep, why not try a delicious pumpkin seed smoothie 1-2 hours before bed? 

Pumpkin seeds are a natural source of tryptophan. This amino acid might decrease the amount of time it takes you to fall asleep and may also improve your mood as a nice side effect.

If you’re still struggling to get a good night’s sleep, here are more foods to help you sleep better.

May Help Improve Prostate Health

Zinc is important for a healthy prostate and pumpkin seeds are rich in zinc. Eating just a small handful of seeds a day may help to increase your zinc levels and keep your prostate healthy. 

May Help Lower Blood Sugar Levels

Studies have shown that pumpkin seed may help reduce blood sugar. It’s believed that the high magnesium content may be responsible for its positive effects on blood sugar levels. 

How to Make Pumpkin Seed Smoothies

Making pumpkin seed smoothies isn’t rocket science.

We first start with a liquid base. I prefer using plant-based milk in my smoothies. I love the combination of almond milk and pumpkin seeds, but you can choose any plant-based milk or dairy of your choice. 

When you’re shopping for plant-based milk, there’s really no reason to go for the sweetened varieties with refined sugar. Fruits already add plenty of sweetness to your smoothies. 

Once you’ve chosen your liquid base, simply add some fruits, a few veggies, if you’re brave, and, of course, pumpkin seeds. 

I usually don’t add ice cubes to my smoothies, instead, I simply use frozen fruits instead. Not all fruits are available at all times of the year, so frozen fruits can be a good alternative. 

It’s convenient as well. You won’t need to wash or cut the fruits. Just open the bag, add some to your blender and blitz away!

I am so in love with frozen fruits that I’ve dedicated an article about it, make sure to check out these frozen fruit smoothie recipes

Using some ice or frozen ingredients in your smoothies make them taste so much more delicious. There’s nothing more refreshing than a chilled pumpkin seed smoothie!

Before we get to my favorite pumpkin seed smoothie recipes, let’s check out many seeds you should add to your smoothies. 

How Many Pumpkin Seeds a Day?

I usually add 1-2 tablespoons (7.5 – 15 grams) of pumpkin seeds to my smoothies. The American Heart Association recommends consuming up to a quarter cup of pumpkin seeds as part of a balanced diet, which equals to approximately 4 tablespoons a day.

It’s best to consume nuts and seeds in moderation. Pumpkin seeds are a concentrated source of calories and fat. Although they contain mostly healthy fats, too much of a good thing can still be bad.

To minimize calories and sodium, try choosing raw and unsalted pumpkin seeds. 

Pumpkin Seed Smoothie Recipes

Now that we know the benefits of pumpkin seeds, why not try one of these delicious pumpkin seed smoothie recipes?

1. Pumpkin Seed Blueberry Smoothie

Pumpkin seeds contain plenty of antioxidants like vitamin E and carotenoids. Antioxidants may help you reduce inflammation and protect your cells from free radicals. 

Free radicals are compounds that we’re all exposed to every day. If levels become too high in your body, they can cause harm. They’re linked to multiple serious diseases like cancer, diabetes, and heart disease. 

Blueberries are another great source of antioxidants. In fact, they’re among the foods with the highest antioxidant contents. Anthocyanins, a type of flavonoid with antioxidant properties, is what gives blueberries their deep purple color. 

Pumpkin Seed Blueberry Smoothie


  • 1 ½ cups unsweetened almond milk
  • 2 bananas
  • 1 cup frozen blueberries
  • 2 tbsp pumpkin seeds


  1. Peel the bananas
  2. Place everything into your blender jar
  3. Blend for 30-60 seconds depending on the strength of your blender

2. Spinach Pumpkin Seed Smoothie

Leafy greens are also rich in antioxidants. Spinach is a great source for the antioxidant lutein which is beneficial for eye health

If you’re cooking spinach, antioxidant levels can drop rapidly. Just four minutes of boiling can result in 40% less nutrients.

To get the most out of your spinach, it’s better to eat it raw or try this delicious spinach pumpkin seed smoothie. 


  • 1 cup unsweetened almond milk
  • 1 cup baby spinach
  • 1 banana, sliced and frozen 
  • 1 cup frozen mango chunks
  • 2 tbsp pumpkin seeds


  • Peel, slice, and freeze a banana the day before
  • Wash the spinach
  • Add everything to your blender jar
  • Blend for 60 seconds until smooth

3. Tropical Pumpkin Seed Smoothie

Pineapple Pumpkin Seed Smoothie

There’s nothing more refreshing than this tropical coconut pineapple smoothie on a hot summer’s day. 

It not only looks and tastes delicious, but it’s bursting with nutrients. This tropical pumpkin seed smoothie contains disease-fighting antioxidants and enzymes that may ease digestion.

Pineapples are packed with bromelain. This group of enzymes is believed to reduce pain and help with muscle soreness. It may also help battle inflammation and improve arthritis symptoms.  


  • ½ cup orange juice, freshly squeezed
  • juice of ½ small lime, freshly squeezed
  • ½ cup unsweetened coconut milk
  • 1 banana, sliced and frozen
  • 1 cup frozen pineapple chunks
  • 2 tbsp pumpkin seeds


  1. Peel, slice, and freeze the banana the day before
  2. Juice the lime 
  3. Add everything to your blender jar
  4. Blend for roughly a minute
  5. Enjoy!

4. Chocolate Pumpkin Seed Smoothie

If you’re choosing the right kind, chocolate can be considered a health food. Dark organic chocolate or organic cacao powder is usually a healthy choice for smoothies. 

It’s best to choose chocolate with at least 70% cocoa content. The higher the cacao content, the less sugar it has and the healthier it is. Some dark chocolate contains up to 99% cacao.

Dark chocolate is one of the best sources of antioxidants. Antioxidants help neutralize free radicals that contribute to the aging process. 

Eating dark chocolate in moderation may also help reduce your risk of developing heart disease.

The flavanols in dark chocolate can stimulate your body to produce nitric oxide. Nitric oxide may cause blood vessels to widen and lower blood pressure.

If you’re suffering from high blood pressure, check out these smoothie recipes  to lower blood pressure and consult your medical professional.

Dark chocolate also contains compounds that are believed to lower “bad” LDL cholesterol and increase “good” HDL cholesterol. If you’re having issues with your cholesterol levels, please make sure to check out these cholesterol-lowering smoothies

Eating dark chocolate may not only be good for your heart health, but it’s believed to improve brain function as well. This study found that more frequent chocolate consumption may improve memory and abstract thinking. 

Since dark chocolate is high in calories and fat, it’s best to eat it in moderation. Try to limit yourself to 20-30 g of dark chocolate per day.

Dark chocolate with higher cacao content contains less sugar but more fat. The more cacao a chocolate has, the more antioxidants and healthy compounds it contains. 


  • 1 ½ cups unsweetened almond milk
  • 2 bananas, sliced and frozen
  • 1 tbsp organic cacao powder
  • 2 tbsp pumpkin seeds
  • ½ tsp vanilla extract


  1. Peel, slice, and freeze the bananas the day before
  2. Place all ingredients in your blender jar
  3. Blend for 60 seconds until smooth and creamy

5. Simple Mango Banana Smoothie

Mango Banana Smoothie

Mango is called the “king of fruits” for a reason. It’s not only sweet and delicious, but it has impressive health benefits

Mango is packed with antioxidants called polyphenols. One polyphenol found in mango, mangiferin, is considered a “super antioxidant”. Mangiferin is believed to protect against certain type of cancers

Mangoes can also have a positive effect on blood sugar and may help you maintain a healthy weight. In one animal study, rats fed mango tea in addition to a high fat diet gained less fat than those without the mango tea. 


  • 1  cup unsweetened almond milk
  • 2 bananas
  • 1 cup frozen mango chunks
  • 2 tbsp pumpkin seeds


  1. Peel the banana
  2. Add everything to your blender
  3. Blend for 30-60 seconds until smooth 

6. Pumpkin Seed Protein Smoothie

There are so many reasons to add sufficient protein to your diet. Especially if you’re on a restrictive weight loss diet or doing strength training, supplementing protein can be beneficial. 

Protein is the building block of your muscles. Getting enough protein can help you increase muscle mass, as well as prevent muscle loss if you’re on a weight loss diet. 

Protein and maintaining healthy weight go hand in hand.  

Food cravings can be hard to control, so the best way is to avoid them. Protein may help you with that. 

There are countless studies that show consuming protein can help reduce appetite and avoid cravings.

There are countless protein powder brands, some of them come with questionable ingredients.

When you’re shopping for protein powders, it’s best to choose plant-based protein powders without artificial sweeteners and flavoring. 

Most  plant-based protein powders might not taste as great as whey protein powders with artificial flavors, but they’re more natural and should be better for your health overall. 


  • 1 ½ cups cashew milk
  • 1 scoop vanilla protein powder
  • 2 cups frozen mixed berries
  • ½ tsp vanilla extract


  1. Place all ingredients to your blender jar
  2. Blend for 45-60 seconds
  3. Enjoy!

7. Delicious Strawberry Orange Smoothie

Strawberry Orange Smoothie

Oranges are among the world’s most popular fruits and that’s for a reason. Oranges are rich in fiber, essential minerals, and vitamins. 

Just one medium-sized orange can provide you with three grams of fiber, that’s 12% of your daily recommended intake. Fiber may help you control blood sugar levels normalize bowel movement, and can be beneficial for achieving weight loss.

Despite orange’s high sugar content, they’re relatively low on the Glycemic Index (GI) with a score of 40. The GI ranks carbs in foods according how they affect blood sugar levels. Anything below 55 can be considered low.

As you might know oranges are rich in vitamin C. Just one large orange provides more than 100% of your daily recommended intake.

Your body needs vitamin C for repairing tissues in all parts of your body. It’s also essential for a strong immune system.


  • ½ cup unsweetened oat milk
  • ½ cup coconut water
  • ½ orange, peeled
  • 1 banana
  • 1 cup frozen mango chunks 
  • 1 cup frozen strawberries
  • 1 tbsp pumpkin seeds


  1. Peel the orange
  2. Peel the banana
  3. Add everything to your blender jar
  4. Blend until smooth and creamy

8. Banana Pumpkin Seed Smoothie

Greek yogurt is amazing. This nutrient-packed variety contains almost two times the protein of regular yogurt and only half the amount of carbs, sugar, and sodium.

The difference between Greek yogurt and regular yogurt lies in the straining process. The whey is removed by straining, but protein remains intact. For delicious smoothie ideas, check out these Greek yogurt smoothie recipes.

When you’re shopping for yogurt, it’s best to get traditional Greek yogurt instead of Greek-style yogurt.

Traditional Greek yogurt usually only has a few natural ingredients like milk, cream, and live cultures. Greek-style yogurt, on the other hand, has not been strained and often contains artificial thickeners.  


  • 1 cup unsweetened almond milk
  • 2 bananas, sliced and frozen
  • ½ cup low-fat Greek yogurt
  • ½ tsp vanilla extract


  1. Peel, slice, and freeze the bananas the day before
  2. Place all ingredients into your blender jar
  3. Blend for roughly a minute

9. Cherry Pumpkin Seed Smoothie

Cherry Pumpkin Seed Smoothie

Cherries are rich in antioxidants and anti-inflammatory compounds. The antioxidants are believed to reduce the risk for many chronic diseases like diabetes, heart disease, and certain types of cancer. 

If you’re exercising regularly, check out these smoothie recipes for athletes. Adding tart cherries to your diet can benefit you if you’re working out. This study found that drinking tart cherry juice may reduce muscle pain after training. 


  • ½ cup unsweetened almond milk
  • ½ cup tart cherry juice
  • 1 banana, sliced and frozen
  • 1 cup frozen cherries
  • ½ cup frozen raspberries
  • ½ cup low-fat vanilla Greek yogurt
  • ½ tsp vanilla extract
  • 1 tablespoon pumpkin seeds


  1. Peel, slice, and freeze a banana the day before
  2. Add all ingredients to your blender jar 
  3. Blend for 45-60 seconds until smooth and creamy

10. Pumpkin Seed Butter Smoothie

If you’ve never tried pumpkin seed butter, you should! It’s incredibly delicious and so easy to make. This homemade pumpkin seed butter recipe contains only three ingredients. All you need are pumpkin seeds, salt, some vegetable oil, and a good blender like a Vitamix

You could purchase pumpkin seed butter in some health food shops, but making your own is so much more delicious. 

Once you’ve made your own homemade pumpkin seed butter, try this delicious and easy pumpkin seed butter smoothie. It tastes like a dessert, but it’s 100% guilt-free.


  • 1 cup unsweetened almond milk
  • 1 banana
  • 1 tbsp pumpkin seed butter
  • 1 tbsp organic cocoa powder


  1. Peel the banana
  2. Place all ingredients into your blender jar
  3. Blend until smooth and creamy

These were my favorite pumpkin seed smoothie recipes. Fruits, vegetables, seeds, nuts and whole foods in general can have a positive effect on your weight and health. If you love your body and give it the nutrients it needs, it’ll love you back! Let these smoothie recipes be your starting point to living a more vibrant, happier, and healthier life! Do you have any smoothie recipes you’d like to share? Any questions about smoothies or juicing? I can’t wait to hear from you in the comment section below.

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