Pecan Pie Smoothie
Pecan pie smoothies are thick, creamy, smooth, and satisfying. This pecan smoothie is quick, easy to make, healthy and perfect for breakfast, a snack or even dessert. Packed with hidden veggies, this recipe uses easy to find ingredients and a creates a rich, milkshake like consistency that will make you want to add this smoothie into your weekly rotation.
Why you will love this smoothie bowl recipe
- Tastes like dessert – the wonderful flavors in this recipe make a thick, creamy texture that will remind you of a milkshake. This satisfying breakfast or dessert smoothie is naturally sweetened with no added sugar, so you can feel good about indulging in this anytime.
- Simple to make – smoothies are the best quick and easy meal or snack and this one is no different. This pecan smoothie is just so easy to make. Simply measure the ingredients and blend.
- Full serving of vegetables – this pecan pie smoothie recipe has a full cup of vegetables, making it the most delicious way to eat your veggies! Don’t worry, you won’t even taste the veggies in this smoothie!
Ingredients
- Frozen cauliflower rice – frozen cauliflower rice makes this smoothie extra thick and creamy. Once blended you won’t notice the cauliflower. It completely disappears into the background of the smoothie, so you won’t even taste it. Adding frozen cauliflower rice is an easy way to add veggies into your smoothie routine. A win-win for sure!
- Medjool dates – dates help to naturally sweeten this smoothie and add a rich caramel flavor. Be sure to remove the pits from the dates before adding to the blender. If you don’t have dates, you can also use maple syrup, honey, or a frozen banana.
- Dairy free milk – Any kind of milk will work here including cow’s milk. I recommend nondairy milk in this recipe to keep it vegan and dairy free friendly. Almond milk, oat milk, cashew milk, coconut milk, flax milk, etc. will all work .
- Pecans – pecans add the rich, buttery flavor and creamy texture to this pecan smoothie. I recommend using raw pecans as they break down quickly when blended, but use whatever you have on hand. Tip: you can soak the pecans in hot water for an hour before blending if they give you digestive issues.
- Vanilla protein powder – I recommend using vegan protein powder as it helps to make this smoothie super thick and creamy. If you don’t have protein powder, you can use 1/4 cup of rolled oats and 1-2 tablespoons of maple syrup, honey or 1-2 additional medjool dates to match the sweetness of the protein powder. You can learn more about the best protein powders for smoothies.
- Chia Seeds – chia seeds are packed with fiber, which makes the smoothie super filling. They help absorb liquid thickening the smoothie. If you don’t have chia seeds, you could use ground flax seeds.
How to make a pecan pie smoothie
- Measure the ingredients into a high-speed blender in the order listed.
- Blend on high until smooth and enjoy immediately.
Top Tips
- Frozen cauliflower rice makes this smoothie super thick and creamy. If you do not tolerate or have cauliflower, you can use 1/2 frozen banana and 1/4 – 1/2 cup oatmeal. Additionally, you could use 1/2 an avocado and about 1/2 cup of ice.
- This recipe uses vanilla protein powder to help sweeten the smoothie. If you are not going to use protein powder or are using an unsweetened protein powder, be sure to add 1-2 tablespoons of maple syrup, honey or add 1-2 more pitted medjool dates for sweetness.
- Medjool dates add a caramel flavor to the smoothie and are a great way to naturally sweeten the smoothie. If you don’t have dates, you can use maple syrup or honey to sweeten.
Other additions
Make this recipe your own with these other great additions:
- Fruit – Banana, strawberries, dark sweet cherries, raspberries would all be great
- Coffee or Espresso – add an extra boost of energy to your smoothie with some cold brew coffee or a shot of espresso.
- Vanilla extract – a little bit of vanilla goes a long way to add to the pecan pie flavor of this smoothie.
- Cinnamon – is a perfect spice to include and combined with vanilla extract it’s heavenly.
- Cacao powder or cocoa powder – add just 1 tablespoon of cacao powder or cocoa powder (or use a chocolate protein powder) to make this into a chocolate pecan pie smoothie.
- Coconut flakes or coconut butter – coconut flakes and coconut butter will give this smoothie a slight tropical flavor
- Cacao nibs – cacao nibs can add a fun crunch to the smoothie. Add them during the last 5-10 seconds of blending (you want them to be a bit crunchy still).
How to make a pecan pie smoothie bowl
This pecan pie smoothie with cauliflower is thick enough to pour into a bowl and enjoy with added toppings. Below are just a few of the toppings you could use:
- Fresh fruit – bananas, peaches, blackberries, strawberries, blueberries, raspberries, cherries
- Cereal or granola for crunch
- Chopped nuts or seeds
- Nut butter – almond butter, tahini, cashew butter, peanut butter, sunbutter
- Coconut flakes (regular or toasted)
- Hemp hearts, flax or chia seeds
- Chocolate chips or cacao nibs
- Whipped cream (almond milk, oat milk, coconut milk or regular)
Common questions
Is this pecan smoothie healthy?
This pecan pie smoothie with cauliflower is full of veggies, fiber, protein and is naturally sweetened with dates. It’s made with simple ingredients and will certainly help you feel full and satisfied. The ingredients in this pecan smoothie are packed with vitamin C, potassium, magnesium, calcium, healthy fats and protein and are much healthier than most smoothies you can buy.
Many of the smoothies you buy out in smoothie or coffee shops are made with a fruit juice, syrups or frozen yogurt blend that is full of extra sugars. This smoothie is sweetened with dates which are a great source of potassium and magnesium, makes this smoothie great as a post-workout shake too!
Can I substitute pecans for something else?
Yes, you can substitute pecans with any other nuts you love including walnuts, hazelnuts, pistachios, macadamia nuts, cashews or even peanuts. You can also substitute pecans with a nut free alternative such as pumpkin or sunflower seeds. Make sure these substitutes are unsalted.
What if you don’t have dates on hand?
If you don’t have dates, you can also sweeten this smoothie with frozen banana, maple syrup or honey.
What if you don’t want to use cauliflower?
Instead of cauliflower rice, you can use 1/2 a frozen banana and 1/4 – 1/2 cup of oatmeal or 1/2 an avocado and ½ cup of ice in place of the cauliflower.
Can you use frozen cauliflower florets instead of cauliflower rice?
Yes, if you don’t have cauliflower rice you can substitute it for frozen cauliflower. I do not recommend fresh cauliflower, as it has a more pronounced cauliflower flavor and smell. Frozen cauliflower is blanched before freezing which helps to remove the fresh cauliflower taste.
Can you make this smoothie ahead of time?
Yes, simply store in the fridge in an airtight cup or container up to 24 hours in advance. You can re-blend with some ice before serving for the best texture.
If you want to prep this smoothie further in advance, you can make smoothie packs by filling up freezer safe bags (I like stasher bags) with all the ingredients except for the milk and storing them in the freezer for up to 3 months. When you are ready to enjoy the smoothie, simply dump the ingredients into the blender and add milk. Blend and enjoy.
Learn how to meal prep smoothies so you don’t have to rush through your morning.
Storing leftovers
- Fridge: you can store leftovers in the fridge for up to 24 hours. You may decide to re-blend it with ice to before serving.
- Freezer: If you won’t be eating the smoothie in the next 24 hours you can freeze it for later for up to 1 month. I recommend freezing it into ice cubes or using 1 cup Soupercubes. When you are ready to enjoy, you can simply add the cubes to the blender with some additional milk or water and blend on high until smooth.
Substitutes
- Frozen cauliflower rice – you can also use frozen cauliflower florets in place of cauliflower rice if you don’t have it available (I do not recommend fresh cauliflower). If you don’t want to use cauliflower, you can substitute it with 1/2 frozen banana and 1/4 – 1/2 cup of oatmeal or 1/2 an avocado and ½ cup of ice in place of the cauliflower.
- Medjool dates – the dates help to naturally sweeten the smoothie. You can also use about 2 tablespoons of maple syrup or honey or use 1 medium frozen banana to sweeten the smoothie.
- Dairy free milk – use whatever milk you have on hand or love. You can also use water or coconut water for even more electrolytes.
- Pecans – you can substitute pecans with walnuts, hazelnuts, pistachios, macadamia nuts, cashews, peanuts, pumpkin seeds or sunflower seeds. Make sure these substitutes are unsalted. Note that the taste will be different if you use an alternative.
- Protein powder – if you don’t have protein powder, you can add 1/4 cup of rolled oats plus 1-2 tablespoons of honey, maple syrup or 1-2 additional pitted medjool dates.
- Chia seeds – use ground flax seeds to replace chia seeds or you can use ground chia seeds (sometimes labeled chia protein) in place of the chia seeds. If you don’t have chia seeds or a replacement, you can simply omit them.
If you love high protein smoothies, you’ll love these
- Blackberry Strawberry Smoothie
- Pineapple Peach Smoothie
- Banana Oat Chocolate Smoothie
- Tahini Chocolate Smoothie
- Banana Strawberry Chocolate Smoothie
- Strawberry Cherry Smoothie
Pecan Pie Smoothie
Ingredients
- 1 cup frozen cauliflower rice
- 3 medjool dates - pitted
- 1.25 cup dairy free milk
- 1/4 cup pecans
- 1 serving vegan vanilla protein powder
- 1 tbsp chia seeds
Instructions
- Measure the ingredients into a high-speed blender in the order listed.
- Blend on high until smooth and enjoy immediately.
Equipment
Notes
- Frozen cauliflower rice makes this smoothie super thick and creamy. If you do not tolerate or have cauliflower, you can use 1/2 frozen banana and 1/4 – 1/2 cup oatmeal. Additionally, you could use 1/2 an avocado and about ½ cup of ice.
- This recipe uses vanilla protein powder to help sweeten the smoothie. If you are not going to use protein powder or are using an unsweetened protein powder, be sure to add 1-2 tablespoons of maple syrup, honey or add 1-2 more pitted medjool dates for sweetness.
- Medjool dates add a caramel flavor to the smoothie and are a great way to naturally sweeten the smoothie. If you don’t have dates, you can use maple syrup or honey to sweeten.
