Last Updated on November 30, 2023 by Christin Gillespie

A pecan pie that is good for you. Unlike the traditional holiday dessert, this Pecan Pie Smoothie recipe is packed with protein, healthy fats, & will keep you fully satisfied for hours. It encompasses all the flavors of the Thanksgiving dessert, but in a smoothie form. So you can relax, take a sip, & enjoy this pecan pie protein smoothie.

A pecan pie smoothie recipe sitting on a cutting board, with a straw in it and topped with 2 pecans.

Are you team pumpkin pie or pecan pie when it comes to holiday desserts? I’m going to be honest, I was team pumpkin, but once I created this dessert smoothie I had to think twice. This Pecan Pie Smoothie recipe will make you take a second thought or in this case sip about your favorite.

It embodies every component of pecan pie, without sacrificing any of the rich flavors. There is absolutely zero guilt & no added nonsense to this pecan protein smoothie either. In fact, it provides you with a boost of energy to get you through the holiday season. We all know we need that.

Raw pecans, frozen banana, caramel like medjool dates, sweet maple syrup, a pinch of cinnamon, and protein packed vanilla protein, all get blended up with oat milk, to make a liquid version of a slice of pecan pie.

So swap your pecan pie this Thanksgiving with this pecan pie protein smoothie. I know you’re going to love it!

Why You’ll Love This Pecan Pie Smoothie

Tastes like a Pecan Pie: The wonderful, cozy flavors in traditional dessert, but is transformed into a pecan pie protein smoothie.
Loaded with Nutrition: This Pecan Pie Smoothie features over 25 grams of plant based protein, is packed with anti-inflammatory properties, & is full fiber, to keep you satisfied without the sugar crash.
Simple to Make: Unlike traditional pecan pie, which takes an hour or more to make, this dessert smoothie takes 10 minutes or less.

Pecan Health Benefits

To make this pecan pie protein smoothie, we’ll be adding in a handful of pecans. Beyond their delicious tastes, pecans are also loaded with nutrition. They’re such a healthy + tasty addition to your lifestyle & gives you every excuse to have this Pecan Pie Smoothie. Here are just a few health benefits of consuming pecans.

Enhance Immune Health: Full of immune-boosting vitamins, pecans have significant amounts of vitamin E, A, & B12, while also containing essential trace elements like magnesium, copper, & zinc.
Promote Healthy Gut: Loaded with fiber, pecans help promote elimination of toxins to support a healthy gut.
Reduce Inflammation: Pecans contain high amounts of beta carotene, Omega-3, copper, & vitamin E, to reduce the amount of unhealthy inflammation in the body.
Brain Boosting: Nutrients found in pecans, such as thiamine, manganese, & copper, connect to optimal brain function.
Supports Bone Density: Pecans are high in phosphorus, as well as calcium. These key nutrients are essential for preventing symptoms of osteoporosis.

Ingredients

Organic Unsweetened Oat Milk: Any non-dairy milk works in this pecan pie smoothie recipe, but I love oat milk! It adds next level creaminess in my opinion. Just be sure to use trusted brands – I like MALK Organics or Three Trees.
Organic Pecans: It wouldn’t be pecan pie without them. Pecans add the rich, buttery flavor that we all love. I recommend using raw & organic pecans, as they will blend up more easily.
Organic Ground Flax Seeds: Organic ground flax seeds adds a great little boost of fiber & minerals to this pecan pie smoothie recipe.
Organic Vanilla Plant Protein: Adding a scoop of protein powder helps to keep you full and satisfied longer. I love Four Sigmatic’s Sweet Vanilla Plant Protein for this recipe. It’s made with real organic vanilla with no grains, gums or fillers. Oh & it’s super delicious. Nevertheless, if you have yet to try Four Sigmatics Sweet Vanilla Plant Protein, add your favorite vanilla plant protein.
Organic Pure Maple Syrup: Just a splash, because it is a dessert smoothie after all.
Organic Ceylon Cinnamon: To give that warm flavor that gives this smoothie pie vibes.
Sea Salt: Because every pie needs a healthy pinch of sea salt.
Organic Medjool Date: Adding just one date to this smoothie adds the perfect amount of sweetness, as well as a caramel flavor. I recommend buying organic pitted dates, that way you don’t have to remove the pits yourself. Oh, & my favorite brand of dates is Joolie’s!
Organic Frozen Banana: To make the smoothie extra creamy & thick, it’s best to use a frozen banana.

How To Make

Blend the Liquids & Powders: First, add the non-dairy milk, pecans, seeds, plant protein, maple syrup, and spices, to a high-speed blender. Blend these ingredients until smooth.
Blend the Medjool Dates: Add the soft medjool date to the blender and blend until smooth.
Blend the Frozen Ingredients: Next, add in the frozen banana. Blend until smooth and creamy. If needed, you can pause the blender, remove the lid, and scrape down the sides so that everything is fully incorporated. You may need to add a little more non-dairy milk depending on how thick/thin you like your smoothies
Serve: Pour into a chilled glass and enjoy immediately.

Smoothie Add-Ins

Feel free to truly make this smoothie your own! Here are a few suggestions to amp-up this pecan pie smoothie recipe:

Organic Hemp Seeds: Feel free to add a tablespoon or two of organic hemp seeds to boost healthy fats, protein, omegas & minerals, to this smoothie.
Organic Chia Seeds: Add a scoop of organic chia seeds for some omega-3 fatty acids, magnesium, selenium, phosphorus, calcium, etc. + it helps thicken this smoothie.
Organic Greens: You can get your greens in too in this pecan smoothie. They blend easily & you can’t taste them. Plus, greens are packed with so many minerals, vitamins, and antioxidants. Spinach, kale, swiss chard, mustard greens, collard greens, or mixed greens all work. WARNING: it will change the color of the smoothie!

Tips for Making the Perfect Smoothie

Interested in how to make the absolute perfect smoothie? As someone who makes smoothies daily, here are my TOP tips for creating the perfect smoothies:

Use Frozen Fruit: Adding a frozen to this smoothie is the only way to go! The ice from the frozen fruits adds thickness to the smoothie.
Soak Medjool Date: If your dates aren’t soft, you will need to soak your pitted dates in very warm water for 5 minutes. This will help them soften up, so that they can blend nicely.
Adjust Liquid Amount: If you find that your smoothie is too thick to blend, not to worry! Just add a bit more milk, blend, open the cover, scrape down the sides if needed, and blend again. And when possible, always use a larger high-speed blender instead, as it will blend the ingredients much better.
How To Make: Add your liquid first & blend your powders first, then the medjool date, before adding your frozen ingredients. This is my personal favorite way of preparing my smoothies. By blending the liquid & powders first, it ensures that your powders blend completely.
Smoothie Blending Tip: Start your blender on low to medium speed. If you blend the smoothie too quickly from the beginning, it’s really hard for the blender to properly blend the frozen ingredients – so start lower and then gradually increase the speed.
Chill Your Glass: There’s nothing better than a cold smoothie, in this case, a healthy pecan pie milkshake. Put your serving glass in the fridge or freezer while you’re making your smoothie to ensure a chilled smoothie with every sip.

Smoothie FAQ’s

Do I have to use a frozen banana?

The frozen banana in this recipe gives the smoothie a thick & creamy texture. If using a fresh banana, be to add a handful of ice cubes to achieve a cold, thick smoothie. However, if you’re looking to remove the banana altogether, because you’re allergic or simply don’t like them, you can replace it with ½ cup of frozen zucchini, frozen cauliflower, or frozen avocado chunks. If you elect to make this a banana free smoothie, I recommend keeping the medjool date to maintain its sweetness.

Is it healthy to have a smoothie?

Duh! I wouldn’t post something that was unhealthy. Having a smoothie full of protein, healthy fats, & superfoods for a post workout breakfast is great because you’ll be getting essential vitamins, nutrients, & protein, first thing. However, some smoothies on the market or on the web can be loaded with tons of fruit, added sugar, & nonsense, making them a less healthy option.

What is the best protein powder to use?

For this particular pecan pie smoothie recipe, I love using Four Sigmatic’s Sweet Vanilla Plant Protein. It’s made with real organic ingredients with no grains, gums, or fillers. If you don’t have Four Sigmatic’s Sweet Vanilla Plant Protein on hand, you can use your favorite vanilla protein powder. When selecting a plant protein, it’s crucial to look at the protein content and most importantly, the ingredients.

How can I add protein without using protein powder?

If you don’t have protein powder on hand, no worries! To increase the protein content, you can add a tablespoon of organic chia seeds and/or organic hemp hearts, without changing the taste too much.

Can I make this protein smoothie into a pecan pie smoothie bowl?

Absolutely! Simply decrease the organic unsweetened oat milk to a ¼ cup. When transforming this smoothie to a smoothie bowl, you’ll definitely need a high-speed blender, along with a plunger to get things blended.

Can I make this smoothie recipe in advance?

Yes! Feel free to make the smoothie as is or double it for later. Check out this “How to Prepare Smoothies in Advance” post to achieve the best results.

More Protein Smoothie Recipes You’ll Love

If you make this recipe, please leave a review & rating below! I love hearing from you and it helps others learn more about the recipe too. Lastly, if you do make this recipe, don’t forget to tag me on Instagram! Be sure to follow along on Pinterest, Instagram, & TikTok for even more deliciousness & wellness tips!

Xoxo.

Christin.