Pumpkin Oatmeal Pie Weight Loss Smoothie

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Smoothies have become a popular choice for health and wellness finatics, as well as those looking to shed a few pounds.


It’s probably one of my most asked questions when it comes to weight loss.


Can I have a smoothie instead of a meal? And second, do you have any smoothie recipes you love?


So today I answer both of these questions!


In the realm of smoothies, the Pumpkin Oatmeal Pie Smoothie stands out as a delicious and nutritious option. It’s a WIN for pumpkin lovers as the richness of the pumpkin flavor comes through while providing you with over 30 grams of protein!


Speaking of protein, use NIKKI15 to get 15% off various products at Bodybuilding.com! *Hint: That is where I got the delicious Oatmeal Cookie protein powder for this recipe.”


First up, I’m going to talk to you about the benefits of smoothies in your diet, why incorporating them into your diet can be very beneficial to your health, the meal vs. snack dilemma, and why this particular smoothie is a game-changer!

1. Benefits of Smoothies: Fueling Your Weight Loss Journey

Smoothies, especially those packed with protein like this pumpkin oatmeal pie smoothie, are excellent for weight loss. They offer a convenient way to consume high protein content, a key ingredient for building and repairing tissues, including muscles. The beauty of making your smoothie at home is the ability to control the ingredients, ensuring that you’re getting maximum nutritional value without hidden sugars and additives commonly found in store-bought varieties.

2. The Pitfalls of Premade Smoothies: Reading Between the Labels

Store-bought smoothies might seem convenient, but they often come with hidden pitfalls. Many of these ready-made options are fortified with vitamins and minerals. While this might sound beneficial, these artificial additives cannot compete with the goodness of fresh, natural ingredients. This smoothie, made with pumpkin, oats, and other whole foods, ensures you’re getting the real deal without any artificial enhancements.

3. Balancing Smoothies: Meals vs. Snacks

While smoothies can be a fantastic addition to your diet, they shouldn’t replace traditional meals entirely. It’s crucial to strike a balance. Whole foods provide essential fibers and nutrients that contribute to overall health. Incorporating smoothies as part of your meal plan enhances your nutrient intake, but it’s equally important to enjoy well-rounded meals to satisfy your hunger and keep your body functioning optimally.

My recommendation?


Consume high protein smoothies like this post workout or even as a dessert option (half the ingredients depending on your goals & nutrition needs).


The reason I do not like it when my clients opt for smoothies instead of meals. Usually their main objective is to find something easy to make (or eat as little as they can) so they can just lose weight as quickly as possible.


While I definitely understand the why behind this reasoning, it’s important to note that there is a mind-body connection when you chew and eat your food. When you finish a meal, you might feel content or slightly full, but the same senses do not come into play when you finish a smoothie.


Nine times out of 10 my client comes back to me and tells me they are starving 1 or 2 hours after their smoothie, whereas a meal will keep them full for 3-4 hours. I’m not saying you can never have a smoothie for a snack. I’m just saying that if your goal is to lose weight and feel fuller longer, these types of smoothies are a great way to consume extra nutrients and protein at snack time!

4. The Nutritional Powerhouse: Pumpkin and Its Impact on Weight Loss

Pumpkin isn’t just a fall favorite; it’s also a nutritional powerhouse. Rich in vitamins, minerals, and fiber, pumpkin aids in digestion, boosts immunity, and promotes a feeling of fullness. The fiber content in pumpkin helps regulate blood sugar levels, preventing sudden spikes and crashes in energy, which can often lead to unhealthy snacking habits.

5. Superfood Additions: Elevating Your Smoothie's Nutritional Profile

Elevate your smoothie with superfoods like ginger, chia seeds, and turmeric. These additions not only enhance flavor but also provide vitamins, minerals, and antioxidants, transforming your smoothie into a super snack.

6. Customization and Personalization: Tailoring Smoothies to Individual Needs

Despite what this recipe calls for, the best feature of a smoothie is that you can quite literally add anything or everything to it as long as it fits your dietary preferences! I used unsweetened almond milk in mine, but you can use regular milk, cashew milk or whatever milk that is currently taking space up in your fridge. You can also replace the maple syrup with honey or whatever sweetener you prefer.

7. Portion Control: A Key Aspect of Healthy Eating

Of course, I cannot talk about weight loss without mentioning portion control. This smoothie contains 300 calories (27 grams of carbs, 6 grams of fat, 33 grams of protein). It is packed with protein and carbohydrates making this the best post workout shake. However, if you feel this might be too much, you can adjust the recipe, including opting for nonfat Greek yogurt, choosing a lower calorie protein, using less of a sweetener, to name a few.

Recipe Tips for Crafting the Perfect Pumpkin Oatmeal Pie Smoothie

Creating a delicious and nutritious smoothie involves more than just throwing ingredients into a blender.


Here are some tips to perfect your Pumpkin Oatmeal Pie Weight Loss Smoothie:


Ice and Thickness

Add plenty of ice to achieve that thick, refreshing consistency.


Greek Yogurt

Incorporate Greek yogurt for a creamy texture and an extra protein boost. While nonfat options are available, using 2% Greek yogurt adds a delightful thickness to your smoothie.


Natural Sweeteners

Since pumpkin isn’t inherently sweet, enhance the flavor with natural sweeteners like maple syrup. Remember, while these sweeteners are natural, they do contribute calories, so be mindful of portions.


Richness Boosters

Elevate the richness of your smoothie by adding nuts, nut butter, or seeds like chia and hemp. These not only enhance the flavor but also provide healthy fats and additional nutrients.


Incorporating these tips ensures your pumpkin smoothie isn’t just nutritious but also incredibly satisfying, making your weight loss journey an enjoyable adventure.


The Pumpkin Oatmeal Pie Weight Loss Smoothie is more than just a tasty treat; it’s a carefully crafted blend of nutrients designed to support your health goals. By understanding the benefits of smoothies, choosing fresh ingredients, maintaining a balanced diet, appreciating the nutritional wonders of pumpkin, and mastering the art of smoothie preparation, you’re well on your way to a healthier, happier you.


Pumpkin Oatmeal Pie Smoothie

Nikki the Dietitian
This smoothie is delicious, the perfect consistency, and the BEST addition to your fall eats!
Use code NIKKI15 for 15% off various products on www.bodybuilding.com!
Prep Time 15 minutes
Cook Time 0 minutes
Total Time 15 minutes
Course Dessert, Snack
Cuisine American
Servings 1 smoothie
Calories 300 kcal


  • 1 Blender


  • 1/3 cup Pumpkin puree
  • 1/3 cup 2% Greek yogurt
  • 2 tbsps Old fashioned oats
  • 1 scoop Bodybuilding.com Oatmeal Cookie Protein Powder
  • 2 tsps Maple syrup
  • 1 tsp Vanilla extract
  • 1 tsp Pumpkin pie spice
  • 4 oz Unsweetened vanilla almond milk
  • 4 cubes Ice


  • Add all smoothie ingredients into blender cup.
  • Place blender top on and blend until smoothie is a smooth consistency. (If anything is stuck on the bottom of the blender, use a spoon to release it.)
  • Add to your preferred cup and enjoy!



Calories: 300
Macros: 33 grams of protein, 27 grams of carbs, 6 grams of fat
Keyword pumpkin weight loss smoothie

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