While I love summer, I’m an even bigger fan of fall flavors, like pumpkin spice. There’s just something about the sweet, cozy autumn foods that always hit the spot. So, in that “in-between” season, when the weather is still pretty warm but I just can’t wait any longer for fall, I whip up this pumpkin pie protein smoothie.
This smoothie recipe is kind of like a cross between a pumpkin spice latte and a slice of pumpkin pie … but in the convenience of a creamy, sippable drink. I love that it’s packed with nutrients and protein from quality real-food sources, making it one of my go-tos for breakfasts and my post-workout snack.
Recipe Highlights
Here are just a few of the many reasons I love this healthy pumpkin pie smoothie recipe:
- With just 5 minutes of prep time, it’s quick and easy to prepare in my blender
- I love it for using up canned pumpkin I have leftover from other recipes
- Thanks to the fresh fruit and veggies plus the yogurt and milk, this smoothie is high in fiber, vitamins, minerals, protein, calcium, and antioxidants
- With 33 grams of protein and 5 grams of fiber in this smoothie, it is really like a meal replacement shake that helps keep me full and satisfied until my next meal
- The pumpkin puree and banana provide natural sweetness, so you do need an added sweeteners, not even honey or maple syrup
- This smoothie tastes a lot like a pumpkin pie milkshake and it’s so yummy that you’d never guess it’s also so good for you
Ingredient Highlight: Pumpkin Puree
For this recipe, you’ll need ½ cup pumpkin puree. You can use leftover pumpkin puree from another recipe or even pumpkin puree that has been frozen. Versatile and budget-friendly, pure pumpkin is an extremely nutritious ingredient. For instance, pumpkin is:
- An excellent source of vitamin A, vitamin C, vitamin B2, and vitamin E
- Rich in potassium, copper, manganese, and iron
- A good source of fiber, which can help regulate digestion
- Low in fat and cholesterol
Make It Dairy Free
To keep this pumpkin smoothie recipe dairy-free, use unsweetened plain or vanilla almond milk. Then, swap the plain or vanilla yogurt for canned coconut milk or a plant-based yogurt, and use a vegan protein powder. This plant-based version tastes great and you won’t even notice a difference in the taste or texture of the smoothie.
Pick The Right Protein Powder
We use protein powder in quite a few different ways in our high-protein recipes. I know there are endless protein powder options out there, and choosing the right one can be overwhelming. So, we’ve shared a list of our favorite whey protein powders and our favorite plant-based protein powders to get some of the vetting out of the way for you.
In this smoothie recipe, I like to use Puori whey protein powder.
When it comes to picking our favorite protein powders, the most important factors for us are:
- Taste – Obviously, if it doesn’t taste good I won’t use it!
- Protein source – I look for complete protein profiles that aren’t based on soy or pea isolates
- Ingredient quality – I favor protein powders that are sourced responsibly and provide ingredient traceability.
- Certifications and 3rd-party testing – when it comes to nutritional powders and other supplements, certifications and verified third-party testing are some of the best ways to ensure the quality, truthfulness, and good manufacturing practices of what’s in the product. That’s why I look for protein powders that have certifications (ie: certified organic, Non-GMO Project Verified, NSF Certified for Sport, certified gluten-free, etc.) and those that could prove they had undergone 3rd-party lab testing for contaminants, such as heavy metals
- Efficacy – I check the calories, amino acid profile, vitamin and mineral profile, carbohydrates (carbs), fats, fiber, probiotic blends, and much more to make sure the numbers and variety of these nutrients are in an appropriate range for how protein powders are commonly used
- Sweetener – through sampling of dozens and dozens of whey protein powders, I discovered there are not many blends available that don’t include a sweetener. Most powders are sweetened with Stevia or monk fruit (lo han guo) or a combination of those. Sometimes I find the sweetener level to be appropriate, while other times the sweetener was off-putting, overwhelming, or created a gross aftertaste.
How To Serve
I often enjoy this recipe as a breakfast smoothie and take it with me for school drop-offs. I’ll often pair it with peanut butter toast, apple cinnamon breakfast oat cookies, or some Butcher Box breakfast sausages.
And this smoothie is also great for an afternoon or post-workout replenisher. If I have the time to sit down and eat it, I might even turn it into a smoothie bowl with toppings like homemade granola, chia seeds, a drizzle of almond butter, hemp seeds, flax seeds, Greek yogurt, a drizzle of maple syrup, and a dash of pumpkin pie spice or ground cinnamon.
Video: how to make pumpkin protein smoothie
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Protein Pumpkin Smoothie Recipe
This cool and creamy smoothie is like a mix between a pumpkin spice latte and a slice of pumpkin pie. It’s a well-rounded smoothie, full of protein, vitamins, minerals, fiber, and healthy fats thanks to a stellar ingredient list.
Ingredients
- ½ medium banana, frozen
- ½ cup dairy or non-dairy milk of choice
- ¼ cup canned pumpkin puree (not pumpkin pie filling)
- ¼ cup vanilla or plain Greek yogurt
- 1 scoop vanilla protein powder of choice (~ 30 g)
- 1 tablespoon almond butter or another nut butter
- ½ teaspoon pumpkin pie spice, plus more for garnish
- ½ cup ice
- Optional for serving: pumpkin seeds (pepitas)
Instructions
- Add all ingredients to a blender and blend until smooth.
- Pour into a glass and garnish with pumpkin seeds and additional pumpkin pie spice if desired.
- Serve immediately.
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Notes
I like to use Puori whey protein powder (a team favorite). Use code PUORIxRFD for 20% off.
This recipe makes enough for 1 smoothie (about 2 cups)
The nutrition analysis below reflects the smoothie when made with unsweetened almond milk.
Nutrition Information
- Serving Size: 1 serving
- Calories: 368
- Fat: 14 g
- (Sat Fat: 4 g)
- Sodium: 292 mg
- Carbohydrate: 32 g
- (Fiber: 5 g
- Sugar: 17 g)
- Protein: 33 g
- Cholesterol: 66 mg
Dietary
How To Store
This pumpkin smoothie is best served right when it’s made. However, if you have leftovers or want to prepare in advance, you can store the smoothie in an airtight container like a mason jar for up to 24 hours in the fridge or throw it into the freezer for longer storage.
You can also blend the smoothie, and pour portions of it into an ice cube tray. Once frozen, transfer the cubes to a sealable bag, and freeze. To make your smoothie, add the cubes back to a blender with more unsweetened almond milk, and pulse until smooth. Add extra ice cubes as needed to thicken the consistency.
Or, you can make smoothie freezer packs, by adding the banana (you can use already frozen banana or raw), pumpkin puree, almond butter, and pumpkin pie spice to a freezer-safe bag. Then, when you’re ready to make your smoothie, just grab the pack, add the milk, yogurt, protein powder, and ice to a blender, and blend until smooth.
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This is already my go-to smoothie for the fall! And it’s such a big help when trying to get my protein in for the day. I use almond milk, plain Greek yogurt, and unsweetened plant based protein, and the smoothie comes out delicious. Thanks again Real Food Dieticians!
You are so welcome, Carrie! We appreciate the 5-star review!
This was delicious and so easy to make! I’ll definitely be making again!
Great Liz!