As the leaves change colors and the air turns crisp, it's officially pumpkin season! What better way to embrace the warm spices and cozy flavors of fall than with a delicious Pumpkin Protein Shake? Packed with healthy ingredients and a boost of protein, this smoothie is a great option for a quick and nutritious breakfast, especially on busy mornings.
If you're into pumpkin spice everything, try these mini pumpkin pies with protein as a delicious and nutritious protein snack, and these pumpkin gingerbread cheesecake bars for an indulgent protein dessert!
And for more protein smoothie recipes, check out our collection of high protein shakes and smoothies and our tips on making protein shakes that are great for weight loss.
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Ingredients for a Pumpkin Protein Smoothie
1. Pumpkin, Frozen as ice cubes (½ cup)
Using frozen pumpkin purée adds a creamy texture to your shake. It's also a fantastic source of vitamin A and fiber, making it a nutritious addition to your smoothie. Simply spoon canned pumpkin into an ice cube tray to freeze.
2. Milk (¾ cup)
You can use your choice of milk to tailor this recipe to your preferences. I used unsweetened almond milk, but I also recommend this creamy oat milk (if you can spare the extra calories) for a super creamy base for your smoothie.
3. Vanilla Protein Powder (1 scoop)
A scoop of this lightly flavored vanilla protein powder gives the high protein content to this shake, and its mild flavor doesn't compete with delicious pumpkin flavor. Read more about why I find it to be the best whey protein for smoothies and shakes.
4. Sweetener (1 tablespoon)
I added a tablespoon of erythritol to my pumpkin shake, but any sweetener would be great here. Maple syrup and coconut sugar are two more of my favorites for this pumpkin protein shake recipe. Adding frozen banana (½ cup, 75g) would also be great for extra sweetness!
5. Pumpkin Pie Spice (¼ teaspoon)
This blend of warm spices like cinnamon, nutmeg, and ginger in this pumpkin pie spice blend gives your smoothie that classic pumpkin pie flavor.
Equipment Needed
To whip up this healthy pumpkin smoothie, you'll need:
- an ice cube tray
- kitchen scale - highly recommended for best results
- High speed blender - I love this smoothie blender for protein shakes (read why here: the best cheap smoothie blender)
How to make a Pumpkin Spice Protein Shake
- Add the frozen pumpkin, milk of your choice, vanilla protein powder, sweetener, and pumpkin spice to the blender.
- Blend on high until all the ingredients are well combined and the mixture reaches a smooth consistency.
- Pour the smoothie into a large glass, and enjoy!
Ingredient Substitutions
- Milk: Feel free to use any kind of milk you have on hand, whether it's dairy milk or a plant-based alternative. Almond, oat, and coconut milk would all be great flavor-wise here.
- Sweetener: Customize the sweetness of your smoothie by choosing from options like pure maple syrup, coconut sugar, or a natural calorie-free sweetener. Adding frozen banana (½ cup, 75g) would also be great for sweetness!
- Protein Powder: If you prefer a vegan pumpkin pie smoothie, use a mild-flavored plant-based protein powder. Unfortunately, I haven't found a vanilla or unflavored plant-based protein powder that I can really recommend (flavor-wise).
- Pumpkin: Tired of pumpkin? Have extra butternut squash around? Any winter squash would give a similar taste and feel, and would work well with the pumpkin spice blend.
Recipe Variations
- Pumpkin Spice Latte Protein Shake: Add a packet of instant espresso to the shake before blending. IT IS DELICIOUS!
- Banana Boost: Add frozen banana for extra volume and sweetness. I'd stick to ½ cup (75g) so the banana flavor doesn't overpower the pumpkin.
- Superfood Boost: Add a tablespoon of hemp seeds, chia seeds, or flaxseed meal for an additional protein and fiber kick.
- Healthy Fats: Incorporate a spoonful of your favorite nut or seed butter for some healthy fats and added creaminess.
- Cacao Nibs or chocolate chips: For a delightful crunch and a touch of chocolate flavor, sprinkle in some cacao nibs or sugar-free chocolate chips.
Storage Info
This pumpkin protein shake is best enjoyed fresh, but will stay for about 24 hours in the refrigerator.
Pro Tip
If you find yourself with leftover pumpkin puree, consider freezing it in ice cube trays for later use in your smoothies!
FAQs
Yes, you can use pumpkin puree fresh from cooking (as long as it's cooled) or straight from the can. Just add a few ice cubes to keep the smoothie cold.
Calories: 198kcal | Carbohydrates: 15g | Protein: 28g | Fat: 2g | Cholesterol: 15mg | Sodium: 141mg | Fiber: 4g | Sugar: 6g.
Certainly! To make this a vegan pumpkin protein smoothie, choose a plant-based protein powder and your preferred non-dairy milk.
Add sweetener gradually, tasting as you go, until it reaches your desired level of sweetness.
You can make your own blend using cinnamon, nutmeg, ginger, and cloves using 1 teaspoon ground cinnamon, ¼ teaspoon ground nutmeg, ¼ teaspoon ground ginger, and ⅛ teaspoon ground cloves. Then take ¼ teaspoon of this mix to use for the pumpkin shake.
Or, just use ground cinnamon. The protein shake will still be delicious!
While this lightly flavored vanilla whey protein isolate is my favorite for smoothies (it won't compete with the the pumpkin flavor), feel free to experiment with your favorite protein flavors.
Seeds like hemp, chia, and flax add extra protein, fiber, and healthy fats.
Spoon the pumpkin puree into regular ice cube trays. Once frozen solid, the frozen pumpkin can be kept for up to 3 months in a freezer zip-loc bag or an airtight container.
Yes, but be mindful of added sugar in pumpkin pie filling. You may also want to adjust the spices you add, since the pie filling comes with spices already mixed in.
Remember, this pumpkin protein shake is not only a delicious way to satisfy your pumpkin pie cravings but also a healthy breakfast option that provides a great balance of nutrients to start your day off right. Enjoy this fall favorite and embrace the season's flavors!
🥣 Recipe
Equipment
- ice cube tray to freeze the pumpkin puree
- kitchen scale optional, but recommended for best results
Ingredients
- ½ cup pumpkin frozen, 120g
- ¾ cup milk, any kind 180g, I used unsweetened almond milk
- 1 scoop whey protein isolate 31g
- 1 tablespoon sweetener (your preference) optional
- ¼ teaspoon pumpkin spice blend
- 1 packet instant espresso optional, to make it a pumpkin spice latte shake
Instructions
- To your blender cup, add all ingredients (I usually add the frozen pumpkin first, to avoid splashing).
- Blend for 30 seconds or until smooth. And enjoy!
Notes
- Milk: Feel free to use any kind of milk you have on hand, whether it's dairy milk or a plant-based alternative. Almond, oat, and coconut milk would all be great flavor-wise here.
- Sweetener: Customize the sweetness of your smoothie by choosing from options like pure maple syrup, coconut sugar, or a natural calorie-free sweetener. Adding frozen banana (½ cup, 75g) would also be great for sweetness!
- Protein Powder: If you prefer a vegan pumpkin pie smoothie, use a mild-flavored plant-based protein powder. Unfortunately, I haven't found a vanilla or unflavored plant-based protein powder that I can really recommend (flavor-wise).
- Pumpkin: Tired of pumpkin? Have extra butternut squash around? Any winter squash would give a similar taste and feel, and would work well with the pumpkin spice blend.
- Pumpkin Spice Latte Protein Shake: Add a packet of instant espresso to the shake before blending. IT IS DELICIOUS!
- Banana Boost: Add frozen banana for extra volume and sweetness. I'd stick to ½ cup (75g) so the banana flavor doesn't overpower the pumpkin.
- Superfood Boost: Add a tablespoon of hemp seeds, chia seeds, or flaxseed meal for an additional protein and fiber kick.
- Healthy Fats: Incorporate a spoonful of your favorite nut or seed butter for some healthy fats and added creaminess.
- Cacao Nibs or chocolate chips: For a delightful crunch and a touch of chocolate flavor, sprinkle in some cacao nibs or sugar-free chocolate chips.
