Creamy Pumpkin Cheesecake Smoothie (Protein-Packed + Probiotic Boost)

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Pumpkin season means cozy sweaters, cinnamon-spiced everything, and (if you ask me) plenty of excuses to sneak dessert flavors into everyday meals. That’s where this Pumpkin Cheesecake Smoothie comes in.

It’s rich, creamy, and dessert-like, yet secretly packed with protein, fiber, probiotics, and veggies. The tangy kefir mimics that cream cheese bite you’d expect from cheesecake, while pumpkin puree, warm spices, and a touch of natural sweetness bring the fall flavors we love. Best part? You can sip it for breakfast and feel good about it.

Think of it as pumpkin pie’s healthier, drinkable cousin—with a cheesecake twist.

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Why You’ll Love This Smoothie

• Tastes like dessert, nourishes like breakfast – decadent cheesecake vibes, without the sugar crash.

• Protein-packed & probiotic-rich – keeps you full and supports gut health.

• Banana-free – dates and cauliflower create natural sweetness and creaminess instead.

• Customizable – dairy or dairy-free, more protein or lighter, your choice.

• Quick & make-ahead friendly – blend in 5 minutes or prep the ingredients the night before.

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Creamy Pumpkin Cheesecake Smoothie Recipe

Serves: 2 generous breakfast portions (12–16 oz each)

Equipment

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• Blender

Ingredients

• 1½ cups unsweetened almond milk (or milk of choice)

• 1 cup plain kefir

• ¾ cup canned pumpkin puree

• ¾ cup frozen cauliflower rice

• 2–3 tablespoons peanut butter

• 2 pitted dates (for sweetness)

• 2 teaspoons vanilla extract

• 1½ teaspoons pumpkin pie spice

  • Or ¾ teaspoon ground cinnamon + a pinch each of nutmeg, ginger & allspice

• 2 tablespoons grain-free "oats"

• 2 servings vanilla protein powder (optional, for added protein)

• ¾ cup ice

• 2–3 tablespoons granola, for topping (optional, for crunch) - use your homemade granola

Grain-free "Oats"

• 1 cup chia seeds or basil seeds

• 1 cup ground flax

• 1 cup hemp hearts

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Tips & Variations

• Make-Ahead Friendly: Blend fresh for best texture, but leftovers keep well in the fridge up to 24 hours. Just shake or stir before serving.

• Cheesecake Tang: Kefir is what makes this smoothie taste like cheesecake—don’t skip it! Greek yogurt works in a pinch.

• Protein Boost: Adding protein powder turns this into a true meal replacement. Leave it out for a lighter snack.

• Nut Butter Swap: Pecan butter makes this taste extra decadent and fall-inspired.

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Serving Suggestion

For a true “cheesecake” presentation, serve it smoothie-bowl style and top with:

• Granola (to mimic crust)

• A swirl of nut butter

• Toasted pumpkin seeds

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Pumpkin Cheesecake Smoothie FAQs

Can I use Greek yogurt instead of kefir? Yes! Kefir gives this smoothie its tangy, cheesecake-like flavor, but plain Greek yogurt works as a great substitute. Just add an extra splash of milk if the yogurt makes it too thick.

Can I make this smoothie dairy-free? Absolutely. Use a dairy-free kefir (made from coconut or almond milk) or swap with unsweetened coconut yogurt for creaminess. Stick with plant-based protein powder and almond or oat milk.

Is this smoothie good for meal prep? Yes — you can blend it the night before and store it in the fridge for up to 24 hours. Just give it a good shake or stir before drinking. For best results, prep the ingredients ahead of time and blend fresh in the morning.

Do I need protein powder? Not at all. Protein powder makes this smoothie more filling, but you can skip it for a lighter snack. Adding an extra tablespoon of nut butter or hemp seeds is another way to sneak in extra protein.

Can I make this without cauliflower rice? Yes! The frozen cauliflower rice adds thickness and creaminess without altering the flavor. If you’d prefer not to use it, substitute with a small frozen banana or a few extra ice cubes.

Is this smoothie sweet enough without added sugar? Most people find the dates provide just the right amount of natural sweetness. If you prefer sweeter smoothies, add an extra date, a drizzle of maple syrup, or a touch of honey.

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Cozy, creamy, and secretly nourishing, this Pumpkin Cheesecake Smoothie is like starting your morning with dessert—but one your body will thank you for.

Happy blending!

Amy

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