Pecan pie smoothie can meet your health goals while tickling your taste buds and keeping you full until your next meal, thanks to healthy fats, fiber, and protein.
I recently posted a pecan pie overnight oat recipe that’s basically a dessert for breakfast. That made me wonder, how this flavor combination would work for a heart-healthy dessert smoothie. Read on to find out!
Pin It Now & Make It Later!
Why You Should Make A Pecan Pie Shake?
Wondering why you should choose this pecan pie smoothie to reach your health goals?
- It’s a filling satisfying breakfast that will keep you full
- it’s a vegetarian and gluten-free
- contains inexpensive plant-based proteins
- has cholesterol-lowering soluble fiber
- is quick to make
- is simple to execute
- tastes like a dessert
- has no refined sugar
- contains easy-to-find ingredients
It’s also a no-cook, fast to prepare breakfast or snack when you are in a hurry.
This recipe is vegetarian and gluten-free.
Health Benefits Of This Butter Pecan Smoothie
This recipe contains healthy fats, protein and is a very good source of fiber.
In fact, this smoothie contains:
- Healthy Fat: 16 grams
- Protein: 9 grams
- Fiber: 6 grams
- banana – full of potassium that helps lower blood pressure, and adds some natural sweetness to this drink
- pecans -are rich in heart-healthy fats and minerals like potassium, magnesium, and calcium
- ice cubes – don’t skip this step! this is how the pecan pie shake becomes thick and creamy
- dates – a natural sweetener that is rich in potassium and magnesium. They don’t have to be Medjool, whatever you find in the grocery store will work well.
- rolled oats – a smoothie thickener because of its rich soluble fiber that maintains healthy arteries and aids in weight management and better blood sugar control (1)
- cinnamon and vanilla – used to create that pecan pie flavor
- almond butter – I chose almond butter here, but any unsweetened natural nut butter would work
- Greek yogurt – For more protein, and added blood pressure lowering calcium
- soy milk – for more plant-based protein and cholesterol-lowering properties
Myth Busting On Other Pecan Pie Smoothie Recipes
Maple Syrup Is Refined Sugar
Although maple syrup is less processed than other added sugars like white sugar, it is still considered an added sugar. Refined sugar can still be from a natural source, like maple syrup. This also includes honey and agave too.
Instead of refined sugars, it is suggested to eat sugar when it’s attached to fiber (like in a fruit form) so it will not cause swings in blood sugar and insulin which can influence our hunger and weight.
The sweetness in this pecan pie protein shake recipe comes from dates that have both naturally occurring sugar and fiber, unlike other butter pecan smoothie recipes I’ve seen that use maple syrup.
Are Pecans Good For Smoothies?
Pecans are good for smoothies because they are a great source of healthy fat, protein, dietary fiber, and nutrients like potassium, magnesium, and calcium. They help make your smoothie filling and satisfying, not to mention yummy tasting too.
Don’t forget to top your pecan pie shake with extra pecans for a crunchy texture.
How To Make It
It’s simple. Add all of the ingredients – in no particular order – and blend!
You got it.
This pecan pie smoothie shouldn’t take longer than 5 minutes to whip up.
When To Eat it?
This pecan pie shake makes one large smoothie or two smaller snack-sized smoothies. Therefore, share it for a snack or double it for a filling breakfast.
It is best to serve it immediately. The thickness of the shake is created from the ice, and if you let it sit then the ice will melt making it watery.
Take a minute to watch the video where I show you how quickly this recipe can come together.
Variations Of Pecan Pie Protein Shake
Make this breakfast smoothie vegan and dairy free by removing the yogurt and adding hemp seeds for protein and 1-2 tbsp of ground flaxseed for thickness.
All ingredients are naturally gluten-free, but you will need to ensure that the oat products have been processed and packaged in a gluten-free facility to ensure there is no cross-contamination.
- Hemp seeds or pea protein powder could be added for extra protein
- Ground flaxseed can be used to increase thickness and more omega-3 fatty acids
- Other flavor combinations could be pumpkin pie spice, espresso powder or even nutmeg.
- Since we aren’t using maple syrup here, you can achieve the maple pecan flavor without the sugar found in maple syrup, if you have it on hand.
- Chocolate, because no one says no to a chocolate pecan flavor.
- Use less liquid to make this a pecan pie smoothie bowl
Other Smoothie Recipes
Tell me you are going to try this guilt free, creamy, pecan pie shake? Remember, it will meet your health goals too!
Recipe by Marissa Frodsham, Nutrition Student. Article was written by Veronica Rouse, MAN, RD, CDE.
Pecan Pie Smoothie Recipe
- 1 Belnder
- ½ banana
- 3 ice cubes
- ¼ cup pecans
- 3 dates pitted
- ¼ cup rolled oats
- ½ tsp cinnamon
- ½ tsp vanilla
- 1 tbsp almond butter
- 2 tbsp Greek yogurt
- ¾ cup soy milk
- Add all ingredients to a blender and blend until smooth.
- Pour and enjoy while cold!