Dairy-Free Pumpkin Pie Smoothie for First Trimester Cravings

The Dairy-Free Pumpkin Pie Smoothie was born the moment pumpkin cravings became non-negotiable but baking was absolutely *not* happening.

I wanted pumpkin pie without the oven, dishes, or nausea that came with it.

If you love those same cozy flavors but need something more filling, my Pumpkin Spice Overnight Oats have carried me through many mornings.

Why This Pregnancy Pumpkin Pie Smoothie Recipe for First Trimester Works

Craving-friendly. You get pumpkin pie flavor without baking or heaviness.
Satisfying. Oats and almond butter help keep you full.
Easy to tolerate. Warm spices without overwhelming richness.
Dairy-free. Won't upset a sensitive stomach.
Low-effort relief. Ready to sip in just 5 minutes.

How These Ingredients Support You & The Baby

This smoothie is inspired by my Cheesecake Swirl Pumpkin Pie and Pumpkin Pie Bars with Cheesecake Swirl.

It tastes like cozy pumpkin spice and soft vanilla with a creamy texture that feels grounding. It somehow scratched the pumpkin pie itch without overwhelming my stomach.

Each sip felt familiar and comforting, like a form of the dessert I wanted that my body could actually tolerate. Sometimes that was this smoothie, others it was my Dairy-Free Pumpkin Latte.

Prep Time: 5 minutes / Total Time: 5 minutes / Yields: 1-2 servings

Ingredients

1½ cups (360 ml) 2-Ingredient Cashew Milk (or any plant-based milk)
2 large frozen bananas, sliced
¾ cup (180 g) pumpkin purée (canned or homemade, unsweetened)
¼ cup (20 g) old-fashioned rolled oats
2 tablespoons 1-Ingredient Almond Butter (or store-bought)
1 teaspoon vanilla extract
1½ teaspoons pumpkin spice (plus extra for dusting)
¼ teaspoon ground turmeric
1–3 tablespoons maple syrup or agave syrup or honey

Preparation Instructions for Pregnancy-Friendly Pumpkin Pie Smoothie

Pour the cashew milk into a blender.
Add the frozen bananas, pumpkin purée, oats, almond butter, vanilla extract, pumpkin spice, ground turmeric, and maple syrup.
Blend on high speed until thick, creamy, and completely smooth, about 1–2 minutes. Scrape down the sides if needed and blend again.
Pour into two glasses.
Top each serving with a light dusting of pumpkin spice. Enjoy!

Tips & Variations For the Best Pregnancy-Safe Pumpkin Pie Smoothie

Chocolate Pumpkin Pie Smoothie: Add 2 tablespoons unsweetened cocoa powder and 1-2 tablespoons Homemade Chocolate Hazelnut Spread for a chocolatey variation.
Add ice: Throwing 1-3 ice cubes in the blender with the rest of the ingredients can make the smoothie extra cold, which often helps when nausea is at an all-time high.
Swap the milk: Feel free to use 10-Minute Unsweetened Almond Milk, coconut milk, 5-Minute Oat Milk, rice milk, or your favorite plant-based milk. I even have a Sweetened Almond Milk (3-Ways!) recipe.
Pumpkin Pie Peanut Butter Smoothie: Swap the almond butter for my 1-Ingredient Peanut Butter for an easy variation.
Skip the oats: It helps with oat aversions or when thick smoothies/drinks are just not happening. The consistency will be much thinner and light.

What to Serve With This Pumpkin Pie Smoothie

Here are my favorite ways to enjoy it:

On its own.
Topped with a scoop of Banana Nice Cream when I'm craving a milkshake-type treat.
With my Pumpkin Spice Pancakes or Pumpkin Spice Waffles for a fall-inspired breakfast.
If I need a no-cook meal, with my Peanut Butter Banana Rice Cakes, Pistachio Butter Toast, or Peanut Butter Banana Toast.
Snacking on a Dairy-Free Pumpkin Snickerdoodle, Dairy-Free Pumpkin Cheesecake Cookies, or Dairy-Free Pumpkin Chocolate Chip Cookies.
Digging into a slice of Banana Date Walnut Bread or Cinnamon Pumpkin Banana Bread.
Biting into some Pumpkin Cranberry Muffins or Carrot Pumpkin Muffins.

How to Store This Smoothie

Fridge: Transfer to an airtight container or jar (fill to the top to minimize air exposure) and store for up to 2 days. Shake/stir well before drinking, as natural separation occurs.
Freezer (smoothie packs): Except for the cashew milk and maple syrup, add all the ingredients to a freezer-safe bag. Freeze for up to 3 months. Add to the blender along with the remaining ingredients for a quick breakfast.

FAQs

Is a pumpkin smoothie safe during pregnancy?

Yes. Pumpkin smoothies made with pasteurized pumpkin purée and dairy-free ingredients are generally safe during pregnancy and can be a comforting way to satisfy cravings.

Can I have pumpkin pie flavors during the first trimester?

Absolutely. Pumpkin pie–inspired smoothies offer the cozy flavor of pumpkin spice without baking, heaviness, or strong food smells that can trigger nausea early in pregnancy.

Is pumpkin purée good for pregnancy smoothies?

Pumpkin purée is commonly used in pregnancy-friendly smoothies because it blends smoothly, has a mild flavor, and pairs well with gentle spices and plant-based milks.

Are oats okay in smoothies during early pregnancy?

Yes. Old-fashioned rolled oats are often well tolerated when blended and can help make smoothies more satisfying during the first trimester.

Can a pumpkin smoothie help with pregnancy cravings?

Yes. Smoothies that mimic fall desserts, like pumpkin pie, can help satisfy cravings in a gentler, easier-to-digest way.

Are pumpkin spice and cinnamon safe during pregnancy?

In normal culinary amounts, spices like cinnamon and pumpkin spice are generally considered safe during pregnancy and are commonly used in smoothies and baked goods.