September is here, and that means pumpkin spice! While the weather is still a little too warm for cozy recipes for me, I always enjoy a good smoothie. And this time of year means it’s time for this pumpkin protein shake!
It’s thick and creamy, full of fall flavors, and tastes like a slice of pumpkin pie, except without all the baking! And did I mention it’s full of veggies?!
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If you didn’t know, smoothies are one of my absolute favorite ways to sneak in vegetables. They are amazing because you can pack in a decent amount, and with the right flavor combinations, you can’t taste them! This pumpkin smoothie has 1 1/2 cups in total!
Plus, it’s perfect for using up any leftover pumpkin puree (although I open up a can just to make this!). Make it a quick breakfast, post-workout, afternoon snack, or even dessert.
Why you’ll love this pumpkin protein shake recipe
- tastes like pumpkin pie but in smoothie form!
- thick and creamy
- packed with nutrients – it’s full of B vitamins, vitamin A, vitamin C, calcium, copper, manganese, potassium, and phosphorus, to name a few!
- macro-balanced – it has a good ratio of carbohydrates, protein, and fat for balanced blood sugar and to avoid those spikes and crashes that some smoothies can cause.
Are protein shakes good for you?
Protein shakes are a great healthy addition to any diet. They can be loaded with vitamins and minerals due to adding fruits and veggies. It’s important to have balanced macronutrients with protein, fat, and fiber (along with carbs) so they fill you up, digest slowly, and don’t spike your blood sugar. When making them at home, you have full control over the quality of the ingredients.
Pumpkin spice protein shake ingredients
- frozen banana – to add a thick and creamy texture and add some natural sweetness.
- frozen cauliflower rice – for some veggies and to bulk it up (you can’t taste it!).
- pumpkin puree – make sure it’s 100% pumpkin and not pumpkin pie filling!
- vanilla protein powder – use your favorite kind!
- almond butter
- pumpkin pie spice
- vanilla bean paste
- pinch of salt – to help bring out the flavors.
- milk of choice – I use whole, but dairy or non-dairy milk will work.
How to make a pumpkin protein shake
For the complete directions, ingredient amounts, serving size, and accurate nutrition breakdown, scroll down to the recipe card below.
Make your smoothie.
Add all the ingredients to a high-powered blender.
Blend.
Blend until smooth and creamy, and enjoy!
When should you drink a protein shake?
Protein shakes can be enjoyed any time of day, whether it be for breakfast, lunch, a snack, or pre- or post-workout. To optimize muscle growth and recovery, make sure you are consuming protein throughout the day and around (before and after) your workouts. Consuming protein along with an adequate amount of carbs can be beneficial for performance and glycogen synthesis (glucose energy storage).
How long can a smoothie last in the fridge?
Substitutions and additions
- frozen banana – you could use frozen cooked sweet potato instead if you don’t like bananas. You can’t really taste them though.
- frozen cauliflower rice – you can use frozen cauliflower florets instead of rice.
- pumpkin purée – make sure to use 100% pumpkin puree. Canned or homemade pumpkin puree works.
- vanilla protein powder – any type of protein powder will work. You can use whey, plant-based protein, or collagen. I suggest vanilla protein powder to pair with the other ingredients.
- almond butter – any nut butter should work (peanut butter, cashew butter, pecan butter), and to make it nut-free, try tahini or sunflower seed butter.
- pumpkin pie spice – if you don’t have pumpkin pie spice, a mix of cinnamon, ginger, nutmeg, cloves, and allspice will work instead. You will need 1/2 teaspoon total.
- vanilla bean paste – vanilla extract will work instead, or you can leave it out.
- milk of choice – dairy or dairy-free milk (almond milk, coconut milk, oat milk…) will work.
Here are some additions you could add:
- greens – this will change the smoothie’s color, but add some more micronutrients. I would suggest spinach for a neutral taste.
- chia seeds, hemp seeds, or ground flaxseeds – great for added healthy fats and fiber.
- greek yogurt – for some extra protein and creaminess. Try plain or vanilla greek yogurt.
- maca – would add a nice caramel flavor and can benefit your hormones.
- sweetener – if you prefer a sweeter smoothie, add some maple syrup or honey.
- ice cubes – to bulk it up even more.
If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
Pumpkin Protein Shake
equipment
ingredients
- 1/2 medium frozen banana (50 grams)
- 1 cup frozen cauliflower rice (100 grams)
- 1/2 cup pumpkin puree (120 grams)
- 1 serving vanilla protein powder
- 1 tablespoon almond butter
- 1/2 teaspoon pumpkin pie spice
- 1/4 teaspoon vanilla bean paste
- pinch of salt
- 2/3 cup milk of choice (I used whole)
instructions
- Blend your smoothie. Add all the ingredients to a high-powered blender and blend until smooth and creamy. If you want a thinner consistency, add more liquid.
- Enjoy! Pour into a cup or a jar. Drink or top with some toppings and enjoy!
nutrition
Recipe by Kelly Nardo, Eat the Gains | Photography by Sierra Inn
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