This easy, creamy, low-sugar pumpkin spice protein shake tastes just like pie and is packed with protein and good-for-you ingredients.

Pumpkin protein shake in a clear glass, topped with whipped cream, with a glass straw.

About this Protein Shake

This powerhouse protein shake is full of all the pumpkin spice flavor, but is easily quickly made with canned pumpkin puree.

It also has multiple sources of protein and fiber to help carry you through your day.

Plus it tastes like a sippable creamy pumpkin pie (with none of the added sugar).

Around here easy smoothies are a common choice for breakfast or quick, convenient snacks.

And for good reason.

They come together quickly and you can use almost any combination of fresh, frozen or pantry ingredients to make them.

Plus, the fast prep time makes them super easy to blend, pour & take on the go!

For breakfast I’m particularly partial to protein shakes because they keep me full until lunch.

This berry protein smoothie, and this matcha protein shake are a few of my other favs!

Tip: This is a great recipe for pumpkin spice protein powder (such as this premier pumpkin spice protein powder) if you can find it!

Overhead shot of pumpkin puree, almond butter, yogurt, and protein powder in a blender.

Process & Tips for Making This Pumpkin Spice Smoothie

All you need to do is add all your ingredients to a blender and let it work it’s magic.

Before you know it you’ll be sipping on a delicious, nutrient dense protein shake!

Note, this protein smoothie is only slightly sweet from the natural sweetness of the pumpkin and protein powder. 

I tested this smoothie with banana but the end result tasted less like pumpkin spice and more like, well, banana.

So I decided to make this smoothie without banana to keep the sugar content lower and to allow the pumpkin flavor to shine through.

For a sweeter smoothie option you can add a frozen banana or 2 pitted dates before blending.

Pumpkin protein shake in a clear glass, topped with whipped cream, with a glass straw.

How to Make a Protein Smoothie Bowl

To make a pumpkin spice smoothie bowl make the smoothie thicker by using only ¼ cup milk.

Reducing the amount of liquid you add to the blender will help you get a thicker, spoonable texture that you need for a smoothie bowl.

Be sure to use frozen riced cauliflower and extra ice to help you get that thick consistency.

Once blended, pour into a bowl and add your choice of smoothie bowl toppings.

Some fun ideas would be nuts, seeds, sliced fresh fruit, granola, honey, cacao nibs and an extra drizzle of almond butter.

Tip: Look for frozen riced cauliflower on the freezer aisle of the grocery store for a quick prep, super convenient option for this recipe. Don’t worry, the frozen cauliflower rice adds creaminess so there’s no need for a banana, but it won’t make the smoothie taste like cauliflower!

Overhead shot of pumpkin puree, almond butter, yogurt, and protein powder in a blender.

Ingredient Notes & Modifications

Pumpkin puree: Look for canned pumpkin puree, not pumpkin pie filling for this recipe. You can use homemade pumpkin puree as well.

Frozen riced cauliflower: I chose to add frozen riced cauliflower for extra veggie power, fiber, and to add creaminess without adding banana. Don’t worry, I promise you won’t be able to taste the cauliflower! You can also substitute in frozen zucchini or add a banana if you want extra sweetness.

Greek yogurt: Adds extra protein and creaminess to the shake. Use unsweetened to keep the sugar low. Swap in a plant-based Greek yogurt for vegan/dairy-free.

Pumpkin pie spice: Pumpkin pie spice is a combination of cinnamon, ginger, nutmeg, allspice and cloves. I like using pre-made pumpkin pie spice as a shortcut, but you can also make your own. Or just use a pinch of cinnamon in its place.

Almond Butter: I used almond butter for this recipe but you could use any other type of nut butter you have. For a nut-free option, use sunflower seed butter.

Unsweetened almond milk: I used unsweetened almond milk for this recipe but you can use any milk you like. Cashew milk would also work great in this recipe. Be sure to choose a non-dairy milk if you want to keep this recipe vegan. For a nut-free option try hemp or oat milk.

Vanilla protein powder: You can use any protein powder you like the taste of. If you can find a pumpkin spice protein powder, feel free to use it! To keep this recipe vegan friendly, be sure to use a plant-based. To keep this recipe paleo friendly, be sure to use a grain-free and dairy-free protein powder.

More Easy Protein Smoothie Recipes

Pumpkin protein shake in a clear glass, topped with whipped cream, with a glass straw.
5 stars (2 ratings)

5-Minute Pumpkin Spice Protein Shake

This easy, creamy, low-sugar pumpkin spice protein shake tastes just like pie and is packed with protein and good-for-you ingredients.

Ingredients

  • 1 cup frozen riced cauliflower
  • ¾ cup pumpkin puree
  • cup unsweetened greek yogurt
  • 1 tablespoon almond butter
  • 1 teaspoon pumpkin pie spice
  • 1 serving vanilla protein powder, (or pumpkin spice protein powder)
  • 3/4 cup unsweetened almond milk, (or milk of choice)

Optional Toppings

  • whipped cream or coconut cream
  • pumpkin pie spice

Equipment

Instructions 

  • Add all the ingredients to a high speed blender. Blend until smooth.

Notes

See ingredient notes for modifications and substitutions.
For nut-free, use sunflower seed butter.
For vegan, use a plant-based yogurt and protein powder.
 

Nutrition Information:

Serving: 1(of 2), Calories: 195kcal, Carbohydrates: 12g, Protein: 22g, Fat: 7g, Saturated Fat: 1g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 3g, Cholesterol: 32mg, Sodium: 102mg, Potassium: 603mg, Fiber: 6g, Sugar: 5g, Vitamin A: 14303IU, Vitamin C: 43mg, Calcium: 302mg, Iron: 2mg
Nutrition disclaimer
Did you make this recipe?If you do, be sure to share it on Instagram and tag me at @realfoodwholelife so I can see!

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