The star of this pumpkin seed smoothie is pumpkin seed butter. Rich in nutrients and offering extra plant-based protein, it makes an easy, satisfying breakfast or snack.
Toasted pumpkin seed butter lends a savory, nutty depth that pairs beautifully with the butterscotch-like sweetness of lucuma powder and the gentle chew of dried mulberries. Chia seeds add fiber, a bit more protein, and omega-3 fatty acids to round out the drink.
Lucuma Powder in Smoothies
If lucuma powder sounds unfamiliar, it’s worth trying. This South American fruit powder is a natural sweetener with a flavor often compared to roasted sweet potato or butterscotch. It’s a useful banana substitute in smoothies and adds sweetness without relying on refined sugar.
Lucuma brings fiber and vitamin C to the mix, and most of its carbohydrates are complex, which helps reduce rapid blood sugar spikes. That makes it a good option for people who monitor blood sugar fluctuations, including those with migraine disorders.
Lucuma is commonly available in health food stores and online. It works well in smoothies and can also be used in certain baked goods where you want a mild, caramel-like sweetness.
Pumpkin Seeds
Pumpkin seed butter is easier to find now than it used to be, with several brands available in grocery stores and online. For this recipe, roasted unsweetened pumpkin seed butter is ideal, though sweetened varieties can be used if you prefer a sweeter result. I find the lucuma and mulberries usually provide sufficient sweetness.
Pumpkin seeds are nutrient-dense: they contribute protein and are a good source of magnesium, an important mineral often recommended for migraine prevention. They also contain antioxidants such as vitamin E, which may help reduce the severity of menstrual migraine attacks. Adding this smoothie to your routine before a cycle could be beneficial for some people.
How to Make Your Own Pumpkin Seed Butter
You can easily make pumpkin seed butter at home with a high-powered blender or food processor. Toast shelled pumpkin seeds (pepitas) briefly in the oven for deeper flavor, then blend 2–3 cups of seeds with about 1 teaspoon of neutral oil. Pulse to break the seeds down, then blend continuously as the mixture moves from crumbly to pasty to smooth. Expect the process to take roughly 15–20 minutes, pausing occasionally to scrape the sides.
If you prefer, you can simply blend toasted pepitas directly into the smoothie, but prepared seed butter usually yields a creamier texture and blends more smoothly.
This smoothie tends to be on the lighter side, so use a good amount of ice to thicken it. Another trick for added creaminess without changing the flavor is 1/4 cup of frozen riced cauliflower — the lucuma masks any vegetable notes while giving body to the drink.
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Pumpkin Seed Smoothie
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Ingredients
- 3 tablespoons pumpkin seed butter
- 1/4 cup dried mulberries
- 1 tablespoon lucuma powder
- 1 tablespoon chia seeds
- 1 cup oat milk (or any milk you like)
- 1½-2 cups ice
Instructions
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Combine the pumpkin seed butter, dried mulberries, lucuma powder, chia seeds, and oat milk in a blender. Blend until smooth and creamy. Add ice and blend again until the texture is thick and chilled.
Notes
- To substitute: you can use toasted pumpkin seeds instead of pumpkin seed butter, but you’ll need to increase the amount and the texture may be less creamy. Pumpkin seed butter yields the smoothest results.
- For extra creaminess, add 1/4 cup frozen riced cauliflower; it thickens the smoothie without changing the flavor significantly.
Nutrition
Nutrition information is automatically calculated and should be used as an approximation.
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