Updated for 2025 with new photos and a cozy fall recipe intro!

Creamy Pumpkin Pie Protein Shake

A Healthy & Cozy Fall Smoothie

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If you love the flavor of pumpkin pie but want something quick, nourishing, and easy to enjoy on the go, this pumpkin pie protein shake is your new fall favorite. It’s thick, creamy, and spiced just right, with no refined sugar and plenty of protein to keep you full and energized. Whether you’re fueling a morning writing session or recovering from a crisp autumn walk, this cozy shake is as satisfying as it is simple.

No added sugars, no artificial ingredients, No so-called natural flavors. Just simple real food ingredients, with real food healing properties.

Many health experts will tell you smoothies are not healthy and it’s partially true. Most commercial smoothies are made with fruit juices and are loaded with added sugars. Nothing about this is healthy. It will raise your blood sugar and leave you feeling hungry. They lack fiber and real food nutrients. Our smoothie recipes never have added sugar and are only made with whole fruit, leaving you feeling fuller longer, and energized.

Just 5 ingredients:

• Milk
• Protein powder
• Pumpkin
• Banana
• Spices

Whole milk is what we like, but all other milks work great too. Coconut milk will change the flavor slightly. However, it’s still delicious.

We use Bob’s Red Mill grass-fed beef unflavored Whey protein powder. I do not like any other protein powder. They usually have artificial or natural flavors, anti-caking agents, or emulsifiers. Some even add sugar.

Bob’s Red Mill’s whey powder does not have a weird taste like some unflavored powders do. It mixes perfectly into every shake we make and has a single ingredient – whey protein. It has 15 grams of protein per ¼ cup.

Canned Pumpkin works perfectly in the recipe. Leftover canned pumpkin freezes wonderfully. So if you can’t use a whole can, don’t worry about it. Freeze it into shake servings and pop it into your shake, frozen.

Frozen over-ripe bananas work as a sweetener and ice in the recipe. I like to cut large bananas in half and freeze them in their peels. Set them out on the counter 10 minutes before you are ready to use them, or microwave them for 20 seconds. Squeeze them out of the peel right into the shake. It’s super simple, and it’s a healthy, convenient way to sweeten your protein shake or smoothie.

Cinnamon is a must-have in this recipe, but nutmeg and cloves are a nice addition as well. Cinnamon is a natural sweetener and adds additional sweetness to this recipe.

Additional add-ins that taste great!

Almond Butter adds more protein and goes well with pumpkin. It will change the texture and flavor slightly from pumpkin pie to pumpkin bread.

Chia seeds add more protein and fiber and do not alter the flavor. Just add a couple of tablespoons.

flax seeds also add more protein and fiber and do not alter the flavor. Just add a couple of tablespoons.

Oats will add more fiber and keep you full longer. It will change the texture slightly and thicken the shake. I usually add about a 1/3 cup of oats. You may want to add a little more milk as well. The oat can really thicken this shake. I don’t care for hot oatmeal. It’s too gloppy for me. I love adding oats to my shakes. Think of it as a drinkable oatmeal without the gooeyness.

How to make the easy Pumpkin Pie Protein Shake

Ingredients

• 1 C milk
• ½ C pumpkin
• ½ large banana frozen
• ¼ C whey protein
• ¼ tsp cinnamon
• ¼ tsp nutmeg
• ¼ tsp cloves

Instructions

Add all ingredients into a blender and blend until creamy.

Tip: Use frozen over-ripe bananas. It replaces the need for ice and makes the shake cold.

Additional add-ins

• 2 Tbl almond butter
• 2 Tbl chia seeds
• 2 Tbl flax seeds
• 1/3 C oats

💌 Let’s Stay Connected

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“Breakfast is the foundation for a successful day.” – Unknown

As always, thanks for stopping by for some Salty Inspirations!