Let Me Tell You About My Pumpkin Protein Shake Obsession
Have you ever woken up, stared at your breakfast options, and just not felt like eating another piece of dry toast or—heaven forbid—cold cereal? That’s basically how this Pumpkin Protein Shake came into my life. One autumn morning, when pumpkins were everywhere and so were my good intentions about eating healthy, I threw a bunch of stuff in the blender and, well, something amazing happened (eventually). The first time I made it, I forgot the protein powder and basically created a pumpkin soup smoothie. Not ideal. But when I got it right, even my husband (who’s still suspicious of anything orange in a cup) asked for seconds. And my daughter? She calls it the ‘Milkshake Surprise.’ I like to think of it as my secret weapon to trick the family into having something nutritious without them even noticing.
Why I Keep Coming Back to This Shake
I make this Pumpkin Protein Shake whenever I’m craving something that tastes like dessert, but I don’t want to mess up my day (or my waistband—let’s be honest, we all think about it). My family goes nuts for anything pumpkiny, especially in the fall, but honestly, I’ve whipped this up in the middle of July because sometimes you need a bit of that warm-spice magic. (And anyway, those pumpkin cans linger in my pantry mocking me.) There’s a point where you’re adding the spices and it looks kinda weird. Don’t panic. The smell will convince you to keep going. Also, I’ve tried using less protein powder to avoid that chalky vibe, but you definitely need it or the shake just tastes like sweet soup, which—well, lesson learned.
Here’s What You’ll Need (But Feel Free to Wing It)
- 3/4 cup pumpkin puree (the canned kind, or roasted and smashed up if you’ve got too much time on your hands)
- 1 cup milk of any sort (cow’s milk, oat milk, almond milk; I go with oat for extra creaminess—though my gran used to say ‘real milk or bust,’ but I think she was just loyal to her cows)
- 1 scoop vanilla protein powder (whey, pea, or whatever’s lurking in your cupboard)
- 1 small frozen banana (or half a fresh banana plus a handful of ice if it’s a hot day—frozen works best though)
- 1 tbsp maple syrup or honey (I’ve also used date syrup once when I, you know, ran out… worked fine!)
- 1/2 tsp ground cinnamon (sometimes I add extra—depends if I’m feeling wild)
- 1/4 tsp pumpkin pie spice (or just a pinch of nutmeg and ginger if you’re out—in a pinch, all cinnamon is ok)
- 1/2 tsp vanilla extract (not essential, but if it’s already open…)
- Pinch of salt (I thought this was weird at first, but trust me)
- Optional: 1-2 tbsp Greek yogurt for creaminess (but honestly, it’s fine perfectly without it)
How I Throw This Together—With a Few Detours
- Chuck everything in a blender. (I mean, probably best to start with the liquids, but I sometimes just dump it all in. On second thought, doing liquids first does make cleaning easier.)
- Blend until smooth and you can’t see chunks of pumpkin or banana. Give it a whiz for 30–45 seconds; I sometimes have to shake my ancient blender mid-blend—if you know, you know.
- This is the part where I usually sneak a taste. If it’s not sweet enough, add a bit more maple syrup. Or if it’s too thick, just splash in more milk—no need to overthink it.
- If you want frothy, creamy magic, let it blend for a bit longer. Don’t worry if it’s a little orange foam on top—this is normal.
- Pour into your favorite glass, mug, or whatever’s clean. (One time I used an old jam jar. Looked pretty artsy if I say so myself.)
Notes from My Messy Kitchen
- Once I used leftover roasted sweet potato instead of pumpkin. Kind of… odd, but not in a bad way. Just different!
- If your protein powder is super sweet, you can probably skip the syrup/honey altogether (unless you’ve got more of a sweet tooth than me).
- Honestly, sometimes it tastes even better the next day, chilled in the fridge—in my experience, flavors just sort of meld. If it separates, just give it a shake or a quick stir and you’re sorted.
The Variations I’ve Tried (and a Fail or Two)
- If you want a green smoothie that’s vaguely autumnal? Toss in a handful of spinach. I promise you won’t taste it, but, sure, it’s green.
- Chocolate pumpkin shake? Add 1 tsp cocoa powder. Actually, it’s kind of decadent and my kid calls it “Halloween Sludge.” Yikes.
- Tried adding chia seeds once—ended up a bit too thick and weirdly gelatinous. Not my favorite, but if that’s your vibe, go for it.
- Sometimes I add a scoop of peanut butter for protein—a bit odd with the pumpkin, but surprisingly tasty if you like those flavors together.
Do You Really Need Fancy Equipment?
Okay, a blender is pretty helpful—makes life easier. But (hot tip) I’ve made this with a stick blender right in the measuring jug. If all else fails, just mash the banana super-well and shake it up in a jar. It’ll be…textured. Not the worst thing, but maybe don’t serve it to picky eaters unless you’re in a mood to stir up drama.
How I Store (or, More Accurately, Don’t Store) This
I suppose it’ll keep in the fridge (tightly covered) for up to two days, but honestly, in my house it never lasts more than a day! If you do save it, give it a good shake because it likes to separate—a bit like me and Mondays.
My Favorite Ways to Serve It
Pour it over ice, top with a little whipped cream and a sprinkle of cinnamon if you’re feeling extra. Sometimes, I’ll pair it with a leftover muffin or, if it’s Sunday, serve it in little glasses with granola on top. Family insists it’s best sipped while wearing fuzzy socks. I agree. Oh, and if you’re feeling particularly posh, a cinnamon stick makes for a fun stirrer. Not necessary, but it does impress the neighbours.
Lessons Learned Along the Way (a Few Pro Tips)
- Resist the urge to rush the blending—one time I did, and nobody liked chunky pumpkin bits in their drink (not a fun surprise, I promise).
- Don’t go wild with the pumpkin spice unless you want to taste nothing but clove for the rest of the day. Trust me—I got carried away once.
- If you’re out of banana, just add a splash more milk and maybe a dab of nut butter for thickness. But it’s a different beast.
Pumpkin Shake Questions I’ve Actually Been Asked
Can I make this without protein powder?
Yep, and it’s still pretty tasty! Just more like pumpkin-milk. You might want a touch more banana or yogurt for thickness—totally up to you.
Is canned pumpkin okay or does it have to be fresh?
Honestly, I always use canned (Libby’s if I’m feeling fancy), but use what you’ve got; I’ve never noticed much of a difference.
What if I don’t have any pumpkin pie spice?
Don’t sweat it. Cinnamon and a bit of nutmeg, or even just cinnamon, is still wonderful.
Can I drink this warm?
Actually, yes! Just gently heat in a small pan (don’t boil or that protein powder gets weird) and pour into a mug. I like it warm on snow days, but my daughter calls it ‘Pumpkin Soup,’ so, you know—you do you!
Do you really drink this year-round?
Ha! Sometimes I forget about it in summer, but then pumpkin season comes and suddenly, it’s back on the menu. I blame Instagram for the cravings.
If you try this, let me know how it goes! Actually, if you find a way to make it taste like pie in a glass, please spill your secrets—I’m all ears.
Ingredients
- 1 cup unsweetened almond milk
- 1/2 cup canned pumpkin puree
- 1 medium ripe banana
- 1 scoop vanilla protein powder
- 1 tablespoon almond butter
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1 teaspoon maple syrup (optional)
- 1 cup ice cubes
Instructions
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1Add the almond milk, pumpkin puree, banana, and vanilla protein powder to a blender.
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2Add almond butter, ground cinnamon, ground nutmeg, and maple syrup, if using.
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3Add ice cubes to the blender.
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4Blend on high until smooth and creamy.
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5Pour into glasses, garnish with a sprinkle of cinnamon if desired, and serve immediately.
CLICK FOR NUTRITION INFO
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Approximate Information for One Serving
Serving Size:
1 serving
Calories:
240cal
Protein:
18 gg
Fat:
7 gg
Saturated Fat:
0g
Trans Fat:
0g
Cholesterol:
0mg
Sodium:
0mg
Potassium:
0mg
Total Carbs:
27 gg
Fiber:
0g
Sugar:
0g
Net Carbs:
0g
Vitamin A:
0
Vitamin C:
0mg
Calcium:
0mg
Iron:
0mg
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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