Fall Into Flavor with a Protein Pumpkin Spice Shake
I’ve been craving something that brings all the cozy fall vibes but still keep things healthy. So I made a protein-packed pumpkin spice shake! It’s cold and refreshing but still gives me that comforting pumpkin spice flavor. This shake is the perfect way to indulge in seasonal goodness while supporting my health goals.
Let’s enjoy fall with a treat that feels indulgent but is packed with nutrition.
Why You’ll Love This Recipe:
- Packed with Protein: This tasty drink has 21 grams of protein per serving.
- Fall Flavors Without the Guilt: This shake lets you indulge in the warm, comforting flavors of fall without compromising your health goals.
- Easy for Breakfast or a Snack. Perfect when you need to save time, this shake takes 5 minutes to make, and it’s portable too.
- Convenient Nutrition for Low-Appetite Days: If you’re taking weight loss medications like GLP-1 agonists, this recipe is especially beneficial. These medications tend to reduce your appetite or make eating feel less appealing. The pumpkin protein shake offers an easy, quick way to get the essential nutrients you need when you don’t feel like eating a full meal.
High-Protein Ingredients
Here’s a breakdown of some high-protein ingredients to make your shake or smoothie more nutritious.
- Protein Powder: This is one of the easiest ways to boost protein in your shake. Whether you choose whey, casein, or a plant-based option like pea or soy, protein powder delivers around 20-30 grams per scoop, making it a quick and convenient source of protein.
- Milk: Cow’s milk adds about 8 grams of protein per cup. If you prefer plant-based milk, soy is a great alternative, with around 7 grams of protein per cup.
Adding these ingredients to your shakes makes it easy to reach your protein goals while enjoying a tasty and nutritious drink.
Want more ideas about how to add protein to your smoothie? Check the blog.
The Benefits of Pumpkin
Beyond the amazing flavor, pumpkin is packed with nutrients!
Pumpkin is a good source of vitamins A and C, which support your immune system. The natural sweetness of pumpkin also enables you to enjoy this shake without adding too much extra sugar.
Best of all, pumpkin is full of prebiotics and fiber, which support good digestive health—a win-win for everyone, but especially if you’re taking semaglutide or tirzepatide.
How to Make this Pumpkin Protein Shake
Step One
This tasty fall drink is the easiest thing to make. Simply add all the ingredients to a blender and blend until smooth and creamy.
Pour into a glass and enjoy immediately.
Want a more indulgent flavor? Add whipped cream on top, but select one with no more than 20 calories per serving for the healthy option.
How to Make It
Protein Pumpkin Spice Shake
Equipment
Ingredients
- 1 cup reduced-fat cow’s milk
- ¼ cup canned pumpkin puree
- 20 grams vanilla protein powder or unflavored
- ½ teaspoon pumpkin pie spice
- ½ teaspoon cinnamon
- ½ tablespoon maple syrup
Instructions
- Add all ingredients to a blender. Blend on high until smooth and creamy.
- Taste and adjust sweetness or spice to your preference.
- Pour into a glass and enjoy immediately.
Notes
Nutrition
Customize Your Shake
- For a creamier shake: Add half a frozen banana or a tablespoon of almond butter.
- For extra protein: Add Greek yogurt or a serving of protein powder.
- For a lower-carb option: Skip the maple syrup or use a low-calorie sweetener like stevia or monk fruit.
- Make it plant-based: Simply switch cow’s milk for soy milk or another milk alternative. However, be mindful that some alternatives are much lower in protein. You can also use a plant-based protein powder, like pea protein.
Quick Tips
- Freeze your pumpkin puree: I started freezing my leftover pumpkin in ice cube trays to make the most of seasonal ingredients. After cooking or opening a can of pumpkin, I pour the remaining puree into ice cube trays and freeze it. Once frozen, I transfer the pumpkin cubes to a ziplock bag or container. This way, I can easily grab a few cubes to add to smoothies, soups, or baked goods whenever I need them. It’s a great way to reduce waste and ensure I always have pumpkin puree on hand for a quick, nutritious boost.
- Tips about protein powder: Always read labels to select one with a minimal amount of sugar and adequate calories. There are a couple of powders that I use regularly. Recently I’ve been using Orgain, a plant-based protein powder with less than 1 gram of sugar and added prebiotics and fiber. This is one that is well-known by most US dietitians. Here is my Amazon affiliate link, if you want to buy it online, or you can also get it in most grocery stores.
As an Amazon affiliate, I earn commissions on qualifying purchases at no cost to you.
Why Add Protein to Your Pumpkin Spice Shake?
Here’s why I love adding protein to a pumpkin spice shake, especially for weight loss:
- Muscle Preservation: Helps maintain muscle mass during weight loss.
- Steady Blood Sugar: Protein stabilizes blood sugar, avoiding spikes and crashes.
- Nutrient Boost: Ensures you get key nutrients, especially when you’re taking weight-loss medications.
- Stay Fuller for Longer: Protein keeps you satisfied, reducing the urge to snack.
Final Thoughts
This protein-packed pumpkin spice shake is the perfect way to embrace the flavors of fall without compromising your health goals. It’s easy to make, customizable, and full of nutrients that will keep you satisfied.
