This Pumpkin Protein Shake is the perfect breakfast or snack for anyone who loves pumpkin spice and needs the perfect way to increase their protein intake. Simply made using fewer than 10 ingredients in just 5 minutes, this healthy, protein-packed smoothie tastes like a milkshake, and a pumpkin pie made a very delicious baby.
For true devotées of pumpkin spice, its flavor simply cannot, will not be relegated to a paltry 2-month span that ends with Thanksgiving. If you’re anything like me, every time pumpkin season rolls around, I stock my cabinets with as many cans of purée as I have spots for. That way, I can chomp, slurp, lick, or sip on the sweet, warmly spiced flavor whenever pumpkin pie cravings strike.
This frosty, creamy pumpkin spice protein shake is just the newest addition to my array of smoothie recipes, but friends? It may be my current favorite. I’m all for all things pumpkin, no matter how basic it makes me. Featuring a milkshake consistency with a dietician-approved ingredient list and a whopping 35 grams of protein per serving, this tasty little number tastes like a dessert but drinks like a meal.
Whip up a pumpkin pie protein shake for your next healthy breakfast on the go or post-workout snack and taste the magic for yourself. Bonus points if you serve it alongside any of my other pumpkin faves like pumpkin chocolate chip protein muffins or better-for-you pumpkin pie cookies. I promise — one sip and you’ll be feeling gourd vibes only. 😎🎃
- What is a pumpkin protein shake?
- What does it taste like?
- Why You’ll Love This Recipe For Pumpkin Spice Protein Shakes
- Ingredients Needed
- How To Make A Protein Pumpkin Shake
- Optional Variations & Dietary Adjustments
- Serving Suggestions
- Recipe Success Tips
- Storage Instructions
- Pumpkin Protein Shake Nutrition
- Pricing Info
- More Grab-And-Go Breakfast & Snack Recipes
What is a pumpkin protein shake?
My pumpkin protein shake recipe yields a delightfully spiced, extra nutritious twist on a traditional protein shake. Pumpkin purée is low in calories yet rich in vitamins, minerals, and fiber. A pinch of pumpkin pie spice brings all the warmly spiced flavor I associate with PSLs, while vanilla protein powder gives it an ice cream vibe and an impressive serving of muscle-building magic.
Blend it all up with your choice of milk (dairy or plant-based, you do you!) and voila! You’ve got a creamy, dreamy pumpkin protein smoothie that’s both a treat and also a macrobiotically balanced meal replacement. In other words, this refreshingly frozen drink is about to become your new favorite breakfast, satisfying snack, or post-exercise recovery drink!
What does it taste like?
This pumpkin spice shake recipe tastes like a little piece of autumnal heaven, with a healthful twist! 🍂🍦🎃
Imagine if a slice of creamy pumpkin pie decided to go for a quick spin in the blender with a scoop of soft, melt-in-your-mouth ice cream. The texture is smooth and dreamy, just like your favorite milkshake. The subtly earthy-sweet flavor of pumpkin is enhanced by a generous dusting of warming spices so you get all the pumpkin spice flavor, but in slurpable, frozen form.
But the best part? It’s guilt-free indulgence. You’ve got the richness and decadence of a dessert, but with all the benefits of a nutritious protein-packed shake.
Why You’ll Love This Recipe For Pumpkin Spice Protein Shakes
Making a protein shake pumpkin-flavored is a no-brainer for anyone who loves pumpkin spice. Between the natural sweetness of pumpkin and banana, the creaminess of Greek yogurt, the warmth of pie spices, and the decadent milkshake consistency, you won’t even be able to tell there’s added protein. Consider it a little white lie for your tastebuds.
Aside from tasting like a pumpkin milkshake, this fall season pumpkin pie smoothie recipe is:
- Quick & Easy – Toss all the ingredients in a blender, flip the switch, and less than 2 minutes later you’ll be rewarded with a taste of autumnal nostalgia in a glass.
- Nutritionally Balanced – With 35 grams of protein, 35 grams of net carbs, and 14 grams of fat, this pumpkin pie protein smoothie boasts a near-perfect macro ratio. It’s a great option to fill you up without weighing you down!
- Frosty & Flavorful – The pronounced pumpkin spice flavor of this delectable protein smoothie is what makes it a winner in my book.
As I mentioned earlier, you only need a few easy-to-find ingredients to make this simple pumpkin spice protein shake recipe. Here’s what to grab:
- Unsweetened Almond Milk – Almond milk is my go-to for smoothies, as it’s relatively low-calorie while still adding creaminess.
- Frozen Banana – If you’re familiar with nice cream, you know how luscious the consistency is when blended. I suggest slicing your bananas into roughly ½-inch slices to make it easier on your blender.
- Plain Greek Yogurt – A protein powerhouse that adds creaminess and a slight tang. Feel free to use nonfat, low-fat, or full-fat yogurt depending on your preferences.
- Pumpkin Purée – Make sure you’re getting the real stuff, not pumpkin pie filling. Use leftover pumpkin puree for a pumpkin cream cold brew!
- Creamy Peanut Butter – I love adding nut butter to smoothies for added richness. Peanut butter has the most protein, which makes it a shoe-in for our protein pumpkin shakes.
- Pure Maple Syrup – While the pumpkin, banana, and protein powder all have a natural sweetness, adding some maple to the mix really drives home the whole “dessert” vibe. As a less-refined sugar with serious fall flavor, it’s the proverbial cherry on top of our milkshake.
- Pumpkin Pie Spice – This aromatic blend of cinnamon, ginger, nutmeg, and allspice is what puts the spicy oomph in our pumpkin masterpiece.
- Vanilla Extract – While optional, adding vanilla extract contributes to the pumpkin pie depth of flavor that we’re after.
- Vanilla Protein Powder – It’s tough to have a protein drink without protein powder! This particular brand is my favorite — it has rich vanilla flavor and exactly zero chalkiness.
Need to make a few tweaks so these pumpkin shakes work for you? Here are some easy ways to customize:
- Unsweetened Almond Milk – Feel free to swap in the dairy or plant-based milk of your choice, such as coconut milk, soy milk, cashew milk, or oat milk. Just note that the nutritional facts will change if you do!
- Frozen Banana – If you want to make a pumpkin protein shake without banana, you’re welcome to swap in and equal amount of frozen sweet potato purée, frozen avocado, or frozen pumpkin purée, ¼ cup of rolled oats, or even a tablespoon of chia seeds. All of these options will help to thicken the smoothie, though you’ll likely want to add a bit more maple syrup since none are as sweet as banana.
- Plain Greek Yogurt – Feel free to use Skyr, labna, or flavored Greek yogurt instead. If you use sweetened Greek yogurt, decrease the amount of maple syrup you use. You can also use plant-based Greek yogurt or Skyr.
- Pumpkin Purée – If you didn’t stock up on canned pumpkin, not to worry. Butternut squash purée or sweet potato purée are great substitutes.
- Creamy Peanut Butter – You can easily swap in the nut or seed butter of your choice. I like peanut butter, almond butter, or sun butter for this healthy pumpkin smoothie recipe.
- Pure Maple Syrup – Any liquid sweetener like agave nectar, brown rice syrup, or honey may also be used. Alternatively, use about ¼ – ½ as much dried sweetener like maple sugar or coconut sugar.
- Pumpkin Pie Spice – You can either make your own, or use the warming spices of your choice.
- Vanilla Extract – An equal amount of vanilla paste or powder, or ½ as much ground vanilla bean can be used instead.
- Vanilla Protein Powder – If you can find one you like, pumpkin, chocolate, or cinnamon protein powder would be a winner here. You’re also welcome to use an unsweetened/unflavored whey protein powder (e.g. plain whey or collagen) or the plant-based vanilla-flavored protein powder of your choice. Just note the different flavors of protein powders will make your smoothie taste a little different.
How To Make A Protein Pumpkin Shake
Blending up a protein smoothie is as easy as 1-2-3:
Step 1: Add all ingredients (except the protein powder) to a high speed blender and blend until smooth.
Step 2: Add the protein powder and blend for a few more seconds. Step 3: Serve with whipped cream and a sprinkle of cinnamon if desired!
Optional Variations & Dietary Adjustments
- Dairy-Free/Vegan – Use your favorite plant-based milk, vegan yogurt, and plant-based protein powder for all the pumpkin spice flavor without any of the dairy.
- Nut-Free – Can’t do nuts? Swap in sunbutter. Can’t do nuts OR seeds? You’re welcome to use granola butter or cookie butter for added richness, or you can simply leave it out.
- PSL Protein Shake – For a caffeine kick, mix in a shot of espresso or some cold-brewed coffee. It’s like an iced pumpkin spice latte in milkshake form!
- Chai Spiced Pumpkin Shake – Swap out the pumpkin pie spice in favor of chai spice or haiwaj. Alternatively, use milk infused with a chai tea bag to add another layer of aromatic goodness to your sweet sipper.
- Sweet Potato Pie Protein Shake – Swap in plain mashed sweet potato purée, and consider using a marshmallow-flavored protein powder for a fun Southern-inspired twist. You can even throw in a handful of pecans if you’d like!
- Pumpkin Oatmeal Cookie Shake – Blend in 1-2 of my protein oatmeal cookies for a deliciously chewy texture and a hint of oatmeal cookie flavor.
- Car Line Self-Care: Take a moment of ‘me time’ when picking up the kiddos by bringing along this pumpkin spice shake. Pair it with a molasses cookie for added fall fun. Just don’t forget to bring something for the littles, because this shake is all for Mom!
- Post-Workout Treat: After a good workout, reward yourself with this protein-packed shake. It’s a deliciously pumpkin-flavored way to refuel.
- Brunch Beverage Bliss: Bring some frozen magic to your weekend brunch by serving this protein shake alongside a hot stack of fluffy protein pancakes or waffles. Feel free to add a shot of espresso on top of your drink for an added boost of energy.
- Healthy Halloween Treat: Serve this pumpkin spice shake before the trick-or-treating begins. It tastes like a sweet, but provides a good base so your blood sugar doesn’t get thrown out of whack when all the candy comes out.
- Morning Rush or Afternoon Pick-Me-Up: Perfect for those busy mornings or mid-afternoon slumps, this shake is a quick, nutritious option that can be taken on the go.
- Make a smoothie bowl: Pour this pumpkin protein smoothie into a bowl, then top with coconut shreds, hemp seeds, pumpkin seeds, chia seeds, or just nuts and fruits of your choice!
Recipe Success Tips
- Waste not, want not. Save the extra pumpkin purée by freezing into ice cubes for future shakes, or use in your favorite pumpkin recipes.
- Add liquids first. The secret to a perfectly smooth and silky shake is to add the liquid elements at the base of the smoothie, then add the solid elements on top. I take that a step further and wait to add the protein powder until the fruit and liquids are blended first — this ensures even distribution and prevents pockets of powder from forming.
- As with most shakes and smoothies, this pumpkin protein shake is best served immediately after blending.
- If you have any leftovers, you can keep them in an airtight container in the fridge for up to 24 hours, though the consistency will become much thinner as the frozen elements defrost.
- If you want to revive a defrosted pumpkin shake, you can give it a spin in your ice cream maker. The churning process should take it right back to frosty perfection!
Pumpkin purée and pumpkin meat isn’t known for its protein content. Its real strengths include being low in calories and high in vitamins, minerals, and fiber. However, it does contain a modest amount of protein. For reference, a cup of canned pumpkin puree has around 2 to 3 grams of protein — it’s not a ton, but it’s there. So, while pumpkin and pumpkin puree add a wonderful flavor and nutritional value to dishes (like this pumpkin protein shake or my pumpkin protein muffins), they’re not significant sources of protein on their own. 🎃🥤🌿
That depends what you need help with, but generally speaking, protein shakes are a great addition to a well-balanced diet. First, they’re super convenient sources of protein — they take just a few minutes to make and can go wherever you go, including the car or a meeting.
Since protein shakes are high in protein, they’re also great for satiety. Protein is more filling than fat or carbs, so a shake can help you feel fuller for longer. Just make sure that when you craft a protein smoothie, you do so in a balanced way. A lot of smoothies rely on sugary additions like fruit juice or frozen yogurt, which isn’t so helpful from a nutritional standpoint.
While there are a ton on the market, protein powders vary widely in terms of taste and nutritional content. I’ve sipped my way through dozens, and these are my favorites:
Designer Wellness Protein
It’s Just! Protein Powder
Sun Warrior (Plant-Based)
Just Ingredients Protein Powder
Pumpkin Protein Shake Nutrition
This protein-packed pumpkin shake is everything you could want in a healthy snack: it’s energizing, filling, muscle-building, and oh-so-yummy. First, each serving packs about 423 calories. That might sound like a lot, but remember, this is a meal in a glass, perfect for fueling up your day or recovering after a workout.
Plus, it’s loaded with 35 grams of protein – that’s more than a chicken breast! There’s also 14 grams of fat, but don’t let that scare you; it’s an essential macronutrient, plus, the fat here comes from healthy ingredients like yogurt, protein powder, and milk. And with 43 grams of carbohydrates and 8 grams of fiber, this shake is also giving you a nice energy boost while helping your digestive system stay on track.
Finally, let’s not forget about the sodium – it’s at 247 mg, which isn’t too high, especially if you’re mindful of your salt intake for the rest of the day. So go ahead, blend up this bad boy and enjoy every sip, knowing you’re treating your body to some real good stuff! 🎃💪🥤
Total nutritional content per serving is:
- Calories: 423 calories
- Total Fat: 14 grams
- Protein: 35 grams
- Sodium: 247 mg
- Carbohydrates: 43 grams
- Fiber: 8 grams
*This nutritional information is an estimate and calculated based on the ingredients used to create the recipe. The nutritional value of your ingredients may differ slightly. Furthermore, this food is not intended to prevent, diagnose, cure, or treat any disease.
This is what I personally paid to make this recipe:
- ¾ cup unsweetened almond milk: $0.41
- ½ cup frozen banana: $0.10
- ¼ cup plain Greek yogurt: $0.25
- ¼ cup pumpkin puree: $0.37
- 1 tbsp creamy peanut butter: $0.05
- 1 tbsp pure maple syrup: $0.19
- 1 tsp pumpkin pie spice: $0.25
- ½ tsp vanilla extract: $0.10
- 1 scoop vanilla protein powder: $0.90
The total I spent to make this recipe comes out to be $2.62 for one shake!
More Grab-And-Go Breakfast & Snack Recipes
Tried this recipe? Please leave a ⭐⭐⭐⭐⭐ rating in the comments below! I would really appreciate your feedback!
Best Pumpkin Protein Shake (Pumpkin Pie Smoothie)
- ¾ cup unsweetened almond milk (or milk of choice)
- ½ cup frozen banana
- ¼ cup plain Greek yogurt
- ¼ cup pumpkin puree (not pumpkin pie filling)
- 1 tbsp creamy peanut butter (or almond butter/sunbutter)
- 1 tbsp pure maple syrup
- 1 tsp pumpkin pie spice
- ½ tsp vanilla extract
- 1 scoop vanilla protein powder
- Add all ingredients to a high speed blender except the protein powder and blend until smooth.
- Add the protein powder and blend for a few more seconds. Serve with whipped cream and a sprinkle of cinnamon if desired!
If you end up making this and loving it, take a photo and tag me on Instagram! I’d love to see your versions of my recipes! And feel free to rate it down below in the comment section. I would really appreciate it!