This shake tastes just like pumpkin pie and is good for you too! It’s packed with over 30 grams of protein and 10 grams of fiber to keep you fueled, plus full of your favorite fall flavors.
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Greek yogurt packs in 17 grams of protein per serving (⅔ cup) to keep you fueled for hours and support weight management.
I used plain nonfat Greek yogurt for this pumpkin pie protein shake, which has 0 grams of added sugar. Alternatively, you can use vanilla Greek yogurt, choosing a brand that has 8 grams of added sugar or less per serving.
Look for 100% pure canned pumpkin (not pumpkin pie filling). Refer to the ingredient list where the only ingredient listed should be “pumpkin.”
A ½-cup serving of Libby’s canned pumpkin has only 45 calories and 7 grams of net carb, while packing in 3 grams fiber, 950 mcg vitamin A (100% DV), 330 mg potassium (6% DV), and 1 mg iron (4% DV).
You’ll need 1 cup of pumpkin (about ½ can) for the recipe. If you’re not going to use the remaining ½ can of pumpkin within 2-3 days, you can freeze it in silicone ice cube trays (like these found on Amazon), to use in smoothies or baked goods in the future.
Molasses pairs perfectly with warm spices like cinnamon, ginger, nutmeg, and cloves (the spices found in pumpkin pie spice), and really complements the pumpkin pie flavor of this shake!
Unsulfured means that sulfur hasn’t been added as a preservative, and blackstrap is more concentrated than regular molasses. This makes it lower in sugar and higher in vitamins and minerals than regular molasses.
Unlike regular refined sugar which has no nutrients at all, molasses is rich in several important vitamins and minerals like iron, magnesium, calcium, and B-vitamins.
For example, one tablespoon of blackstrap molasses has 20% the Daily Value (DV) of iron, 15% DV calcium, 10% DV potassium, 10% DV vitamins B-6 and B-12, and 8% DV magnesium (1).
If you don’t have molasses on hand, you can swap it out for pure maple syrup instead and add some additional cloves or pumpkin pie spice to makeup for the molasses flavor.
Pure Maple Syrup
I added one teaspoon of pure maple syrup for a hint of maple flavor, which also pairs well with the pumpkin pie spices of this smoothie. Another option would be using ¼ teaspoon of pure maple extract in place of the maple syrup to provide the maple flavor.
Feel free to omit the maple syrup completely if it’s sweet enough from the molasses alone; or add more maple syrup to your desired sweetness.
I used ½ cup unsweetened vanilla almond milk for this recipe, but you can substitute with any other milk of choice.
For a thinner consistency, increase the amount of milk by adding an additional 1 tablespoon at a time until desired consistency is reached.
This adds a touch of natural sweetness and gives a thick, creamy consistency to the smoothie without a noticeable banana flavor.
I used ½ of a frozen banana to keep the carb content down, but you can use a whole frozen banana as well. You can also omit the banana entirely, but it does add a nice creaminess to the pumpkin pie shake.
Tip: Anytime your bananas begin to turn brown, simply peel and freeze for later use!
Ground flaxseed is a great way to boost the fiber, protein, and omega-3 fat content of your smoothies without a noticeable taste or texture.
While the Greek yogurt provides majority of the protein in this shake (~17 grams), I also added 1 scoop of protein powder for an additional 10 grams of protein.
My favorite protein powder is Shaklee French Vanilla, but feel free to use your favorite product!
Pumpkin Pie Spice
Pumpkin pie spice is a combination of cinnamon, ginger, nutmeg and cloves. Sometimes allspice is used as well.
In addition to giving the classic pumpkin pie flavor to this shake, these spices are also full of antioxidants that have powerful health benefits like reducing inflammation and aiding in digestion.
You’ll need 1 tablespoon of pumpkin pie spice for this recipe. You can purchase pumpkin pie spice online or in-store, or make your own by combining 1.5 tsp. cinnamon, 3/4 tsp. ground cloves, 1/2 tsp. ginger, and 1/4 tsp. nutmeg.
I used about ½ cup of ice, but you can add more for a thicker smoothie or less for a thinner consistency.
I tested this shake with and without spinach and there was no major difference in taste or texture when using it.
The only difference was a slight change in color from a bright pumpkin-orange to a darker burnt-orange tone, but that was it!
Since there wasn’t a noticeable change in flavor or texture from using spinach, and because it’s so low in calories yet high in nutrients like folate, iron, fiber, and vitamins A, C, and K, I would recommend adding a handful of fresh spinach if you have it on hand!
Feel free to garnish your pumpkin pie shake with optional toppings such as pepitas (pumpkin seeds), granola, unsweetened coconut flakes, a drizzle of molasses, or a sprinkle of cinnamon or pumpkin spice.
Now it’s time to make it!
Pumpkin Pie Protein Shake
- ⅔ cup plain, nonfat Greek yogurt
- 1 cup pumpkin puree (not pumpkin pie filling)
- ¼ cup unsweetened vanilla almond milk (or other milk of choice)
- ½ frozen banana
- 2 tbsp ground flaxseed
- 1 scoop vanilla protein powder (I use Shaklee protein powder)
- 1-2 tsp pure maple syrup (more or less to desired sweetness)
- 1 tbsp molasses (or sub pure maple syrup, but molasses really brings out the pumpkin pie flavor!)
- 1 tbsp pumpkin pie spice (or 1.5 tsp. cinnamon, ¾ tsp. ground cloves, ½ tsp. ginger, and ½ tsp. nutmeg)
- ½ cup ice (more or less to desired consistency)
- Handful of spinach (optional)
- Optional toppings: pumpkin pie spice, cinnamon, pepitas (pumpkin seeds), or drizzle of molasses
- Add all ingredients into the blender and blend on medium-high speed until smooth, stopping to scrape down the sides half way through.
- Add additional milk for a thinner consistency, or more ice for a thicker consistency if needed.
- Top with pumpkin pie spice, pepitas (pumpkin seeds), or a drizzle of molasses if desired. Enjoy!