Pumpkin Pie Protein Bowl (gluten-free, vegan)

Hi friends! How are you? I hope your morning is going well.

Yesterday was a weird day. The Pilot was out of town, and when my alarm went off, I thought I heard the beep that the door makes when it’s opened. I went out to check and see what was going on, and didn’t see Liv in her bed. I rushed around trying to find her and immediately started trying to figure out where she was. When I went to the door, it was unlocked, which really freaked me out. I thought I’d look one more time in her room, and sure enough, she was under her covers. It scared me to death, and we had a talk about not randomly opening the door. (I guess it was payback for that one time I was in elementary school and my dad came into my room to wake me up for school and I was hiding in my closet. UGH.)

I spent school drop-off in a bit of a fog until I came home and checked the news. I was absolutely shocked to hear about the incident in Las Vegas, and I’ve been constantly thinking about the victims and affected families. A few of my friends were at the concert, and thankfully they’re ok. The rest of the day I felt heavy with sadness, but still did all of the usual things that bring me joy, like hanging out with the girls and teaching two barre classes.

Pumpkin Pie Smoothie Bowl

Pumpkin pie smoothie bowl - high protein, vegan, gluten-free | fitnessista.com

I also had an awesome pumpkin protein bowl, and thought I’d share the recipe with ya, since it’s perfect for the fall season. (Or any season when you’re someone like me and stock up on canned pumpkin before it’s gone. Pumpkin bread in July? YAS.)

This little protein bowl is not only packed with protein, it tastes like pumpkin pie in a bowl. The granola on top gives it an awesome crunch, and it’s even better with a spoonful of coconut whip.

Pumpkin pie smoothie bowl - high protein, vegan, gluten-free | fitnessista.com

This smoothie also has not one, but TWO vegetables in it: pumpkin (obvs),


and frozen cauliflower.

frozen cauliflower

Smoothie with Frozen Cauliflower

If you’ve been scared to try cauliflower in your smoothie, I totally get it. I was, too.

Finally I gave it a whirl a couple of months ago, and now almost all of my smoothies have frozen cauliflower or peeled zucchini inside. It’s such an easy way to add in bonus nutrients, plus it gives it a creamy texture without dramatically affecting the sweetness or flavor.

Pumpkin pie smoothie bowl - high protein, vegan, gluten-free | fitnessista.com

I used 1/3 cup frozen cauliflower in this recipe, but feel free to use less if it’s your first time! I don’t think you’ll even notice it’s there.

Here’s the recipe if you’d like to give it a try!

Pumpkin Pie Protein Smoothie Bowl Recipe


Pumpkin Pie Protein Smoothie Bowl

pumpkin pie smoothie bowl


  • 1/4 cup pumpkin puree
  • 1/3 cup (or less!) frozen cauliflower
  • 1/4 teaspoon pumpkin pie spice
  • 1 tablespoon maple syrup (more if you want it sweeter)
  • 1 scoop vanilla protein powder
  • Pinch of sea salt
  • 1/3 cup ice
  • 1 tablespoon almond butter
  • 3/4 cup – 1 cup almond milk (depending on how thick you want it)

Optional Toppings

  • Granola
  • Dried Cranberries
  • Coconut Whip


  1. Blend all ingredients in a high-speed blender until smooth.
  2. Pour into a bowl, and top with your favorite granola and/or dried cranberries + coconut whip.


I used the cranberry Purely Elizabeth granola, and it was the perfect complement to the pumpkin pie flavor of the smoothie. This is the protein powder I used.

High-protein pumpkin pie smoothie bowl! This has hidden cauliflower in it -it sounds weird but I promise it's good- for bonus nutrients. It's super filling, tastes like pumpkin pie, and is an awesome breakfast option. fitnessista.com




Ps. Who’s watching This Is Us tonight? I CAN’T WAIT (to probably cry).

What’s the most random thing you’ve ever put in your smoothie?

More of my favorite pumpkin recipes:

These flourless pumpkin chocolate chip bars (one of my favorite blog recipes ever)

Pumpkin oatmeal bake (making this one this week!)

Pumpkin chocolate chip baked breakfast cookies

Pumpkin protein balls

Pumpkin cornbread

Paleo pumpkin pie brownies (brownie on the bottom; pumpkin pie on the top!)

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  1. Juliette | Namastay Traveling on October 3, 2017 at 7:05 am

    I can’t believe how smooooth this looks Cauliflower is my new secret weapon, it’s crazy how much volume it adds with little taste! And coconut whip, how have I not included that before? Yum! P.S. I used to hide in my closest all the time before school, and I’m now realizing my freak-outs are definitely pay back haha.

    • Fitnessista on October 3, 2017 at 10:51 pm

      yesss, you would love it!
      and omg. as a kid, i thought it was hilarious. as a parent, it took 5 years off my life 😉

  2. Bethany on October 3, 2017 at 7:50 am

    I love cauliflower in my smoothies! The pumpkin one sounds fun!

  3. Laura @ Laura Likes Design on October 3, 2017 at 8:19 am

    I’m definitely going to give this a whirl — I love pumpkin anything — and anytime of year!

    • Fitnessista on October 3, 2017 at 10:48 pm

      hope you love it!

  4. Brynn on October 3, 2017 at 9:29 am

    Sounds like a cold pumpkin pie – yum! Cauliflower is such a great addition to smoothies and bowls. I can’t wait to give this recipe a try!

    • Fitnessista on October 3, 2017 at 10:48 pm

      yes, it tastes like pie 🙂 can’t wait to hear what you think!

  5. Emily @ Pizza & Pull-ups on October 3, 2017 at 10:24 am

    Yum, I love pumpkin smoothies, I will have to give this a try.

    • Fitnessista on October 3, 2017 at 10:47 pm

      please let me know what you think!

  6. Megan @ Skinny Fitalicious on October 3, 2017 at 10:53 am

    I have never watched This Is Us. I feel like if I did I would be a bucket of tears.

    • Fitnessista on October 3, 2017 at 10:47 pm

      it’s a good bucket of tears 🙂

  7. LeeAnn Benesh on October 3, 2017 at 11:09 am

    Looks delish!
    I totally feel you on the morning freak out. Over the summer we had family in town for a big race weekend. I was doing a trail marathon the day after 4 of us did a mountain bike race and my husband had left early to work at a tri.
    I was up at 5:30 getting breakfast and such and just before I was about to leave, I noticed my daughter’s door was open (She is 4). I looked in and she wasn’t in her bed. I started to freak. Looked all over her room, couches, etc. The front door was unlocked (since my husband left at 4). We live in the middle of nowhere so I my concern was more about creeks, mountain lions and bears than someone taking her. When I couldnt find her, I really started to panic and woke up my sister in law. She joined the search and went in to the room that her parent’s were staying in (the door was closed) and found Brooke in between them in bed. She has NEVER done that before. Needless to say, I didn’t need much of a warm up before the marathon 😉
    So glad everything was okay!

    • Fitnessista on October 3, 2017 at 10:47 pm

      omggg my heart raced just reading this!! so glad she was ok. i feel like the incident took 5 years off my life haha

  8. Meagan on October 3, 2017 at 2:19 pm

    I’ve felt really weird about the idea of putting cauliflower in my smoothies… but this is a recipe I’d be willing to try and maybe it will be a good stepping stone for other smoothies!

    • Fitnessista on October 3, 2017 at 10:43 pm

      it used to freak me out, too. once you try it, you won’t go back 🙂

  9. Tracy on October 3, 2017 at 3:09 pm

    We’re lucky enough to have canned pumpkin available year round here in Kansas <3 The pumpkin smoothie sounds awesome!

    THIS IS US!!!! Yesss. Can't wait.

    • Fitnessista on October 3, 2017 at 10:43 pm

      it’s always hit or miss, so i like to stock up to be sure 🙂
      what did you think of the episode tonight??

      • Tracy on October 4, 2017 at 1:26 pm

        Ahhhh haven’t watched yet… will watch later today 🙂

  10. Christina @ montessoriishmom.com on October 3, 2017 at 3:35 pm

    That is so, so scary that you had friends at that concert. I’m so glad they’re okay. This recipe looks delicious!

    • Fitnessista on October 3, 2017 at 10:42 pm

      thank you! yes, so glad they’re ok. <3 super scary

  11. Stephanie on October 4, 2017 at 9:21 pm

    Do you usually steam and then freeze or have you just used the frozen cauliflower in the frozen veg isle? I feel like I have seen it both ways. This recipe seems like a must try. Thank you!

    • Fitnessista on October 4, 2017 at 10:50 pm

      i just get the ones in the frozen aisle! makes it so easy 🙂

  12. Amber on October 8, 2017 at 2:26 pm

    This was delicious!

    • Fitnessista on October 8, 2017 at 9:25 pm

      so so happy you liked it!

  13. Tori//Gringalicious.com on October 9, 2017 at 12:00 pm

    Looks amazing! Totally trying this before the season’s over.

    • Fitnessista on October 9, 2017 at 10:36 pm

      please let me know what you think!

  14. Lauren on October 10, 2017 at 4:57 pm

    This sounds amazing… I need to try right now! lol

    • Fitnessista on October 10, 2017 at 10:24 pm

      please let me know what you think!

  15. Tanveer on October 17, 2017 at 3:18 am

    Great idea thanks for sharing it!

  16. lisa on November 4, 2017 at 4:14 pm

    This smoothie looks so good. I would have never guessed there was cauliflower in it. I can’t wait to try the recipe out.

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