Pumpkin Oatmeal Smoothie (Updated)

A cozy, protein-forward smoothie with oats, pumpkin, warm spices, and chia. Makes 2 servings.

Ingredients

• 1/4 cup dry rolled oats
• 1 cup oat milk (use unsweetened to keep sugars down)
• 1/2 cup pumpkin purée (plain, not pie filling)
• 1 frozen banana (sliced) -Or use 1/2 cup frozen mango
• 3–5 pitted dates, to taste
• 1/2 tsp ground cinnamon, 1/4 tsp ground ginger, pinch of nutmeg
• 1/4 tsp vanilla extract
• 1 Tbsp chia seeds
• 2 scoops protein powder (aim for ~25 g protein per scoop; e.g., whey isolate)
• 1/2 cup ice

Directions (Nutribullet / reverse-blender)

1. Optional oat pre-grind (smoother texture): In the cup, add the oats and 2–3 Tbsp of the oat milk. Pulse 5–10 sec to break them down.
2. Load in this order (upright in the cup): L-S-P-L-F
   • L = Leaves: (skip if none)
   • S = Soft: pumpkin purée, dates, vanilla
   • P = Powders: protein powder, spices, chia (and the oats if you didn’t pre-grind)
   • L = Liquid: pour in the rest of the oat milk to just under the MAX line
   • F = Frozen: banana slices and ice on top
3. Screw on the blade, flip, and blend 45–60 sec. Give the cup a quick shake, then blend another 10–15 sec until smooth.
4. Adjust: Too thick? Add 2–4 Tbsp more oat milk. Too thin? Add a few extra frozen banana slices or ice and pulse.

Notes

• Dates: “3” keeps sugars moderate; “5” is dessert-level sweet. Start with 3 and taste.
• Protein foam: If using whey and it gets foamy, blend everything except protein first, then pulse protein 5–8 sec at the end.

Nutrition (estimates)

Assumes unsweetened oat milk and 2 scoops whey isolate (~100 kcal & ~25 g protein per scoop). Brands vary.

Whole batch (2 servings) with 3 small dates (Deglet Noor):

• Calories: ~631 kcal
• Protein: ~59.8 g
• Carbs: ~85.5 g (fiber ~16.3 g)
• Fat: ~7.6 g
• Omega-3 ALA: ~2.5 g (from chia)

Per serving (½ batch): ~316 kcal | ~29.9 g protein | ~42.7 g carbs (fiber ~8.2 g) | ~3.8 g fat

If using 3 Medjool dates:

• Per serving (½ batch): ~385 kcal | ~30.3 g protein | ~61.8 g carbs (fiber ~9.6 g) | ~3.8 g fat

Adjusters: Sweetened oat milk adds ~30 kcal & ~7 g carbs per batch (~15 kcal & ~3.5 g carbs per serving). Each extra Deglet Noor date adds ~20 kcal & ~5.3 g carbs per batch; each extra Medjool adds ~66 kcal & ~18 g carbs