I finally perfected a Healthy Pumpkin Protein Shake using almond milk, pumpkin puree, and protein powder, and I’m sharing the simple, wholesome ingredient combo that made it my favorite this season.

Jump to Recipe

I keep messing around with fall flavors, but this Pumpkin Protein Shake actually made me stop and taste twice. It’s thick, a little sneaky, and somehow manages to hit that pumpkin pie note without being over the top.

I used unsweetened almond milk and a scoop of vanilla protein powder so it stays simple but still indulgent, and honestly I cant tell you why it feels like a small treat and not a cheat. If you like Healthy Pumpkin Protein Shake ideas or want a new Pumpkin Protein Shake to add to your routine, this one’s worth a try.

Ingredients

Print Recipe (No Advertisments)

Almond milk: Light, low calorie milk alternative, adds creaminess and few carbs, subtle nutty taste.
Pumpkin puree: Rich in fiber and vitamin A, adds earthy sweetness and thick texture to shakes.
Protein powder: Boosts protein for muscle repair, keeps you full, choose whey or plant.
Greek yogurt: Makes it silky and tangy its adds extra protein and probiotics, yum.
Flax or chia: Packed with omega 3s and fiber, helps thickness and keeps you full.
Pumpkin pie spice: Warm spices add cozy flavor, smells like fall and feels indulgent.
Sweetener or maple: Sweetens to taste, erythritol keeps carbs low, maple adds depth.
Frozen banana or ice: Frozen banana thickens and sweetens naturally, ice chills without extra sugar.

Ingredient Quantities

1 cup unsweetened almond milk

1/2 cup pure canned pumpkin puree

1 scoop (about 25-30 g) vanilla protein powder (whey or plant)

1/4 cup plain Greek yogurt for creaminess (optional)

1 tbsp ground flaxseed or chia seeds

1/2 tsp pumpkin pie spice or 1/4 tsp ground cinnamon plus pinch nutmeg

1/2 tsp vanilla extract

1-2 tbsp low carb sweetener like erythritol or monk fruit or 1 tbsp maple syrup

3-4 ice cubes or 1/2 frozen banana for a thicker shake (optional)

Pinch of salt

How to Make this

Print Recipe (No Advertisments)

1. Put 1 cup unsweetened almond milk and 1/2 cup canned pumpkin puree in the blender first so the wet stuff helps everything else move around.

2. Add 1 scoop (25-30 g) vanilla protein powder, 1/4 cup plain Greek yogurt if you want extra creaminess (optional), and 1 tbsp ground flaxseed or chia seeds.

3. Sprinkle in 1/2 tsp pumpkin pie spice (or 1/4 tsp ground cinnamon plus a pinch of nutmeg), then add 1/2 tsp vanilla extract and a small pinch of salt.

4. Add your sweetener now: 1-2 tbsp erythritol or monk fruit or 1 tbsp maple syrup, taste as you go cause some protein powders are already sweet.

5. For thickness choose 3-4 ice cubes or 1/2 frozen banana (optional). If you use the frozen banana you might want less sweetener.

6. Blend on high 30 to 60 seconds until smooth, stopping once to scrape down the sides with a spoon if needed so no dry powder stays stuck.

7. Check texture and taste: add a little more almond milk if too thick, another ice cube or banana if too thin, or a pinch more sweetener or spice if it needs it. Blend again 5 to 10 seconds after any changes.

8. Pour into a glass and enjoy right away. If you used chia seeds let it sit 1 minute to thicken a bit, otherwise drink while cold.

Equipment Needed

1. High-speed blender or regular blender, something with enough room for liquid and powder
2. 1-cup liquid measuring cup
3. 1/4-cup measure plus measuring spoons (need 1/2 tsp)
4. Protein scoop or small kitchen scale to measure 25–30 g
5. Rubber spatula or sturdy spoon to scrape down the sides
6. Glass or jar for serving
7. Ice cube tray or freezer-safe bag/container if you want a frozen banana

FAQ

Q: Can I use another milk besides almond? A: Yes. Oat, soy or regular dairy milk all work fine. Just use unsweetened if you want less sugar, and note oat milk will make it a bit sweeter and creamier so you might need less sweetener.

Q: Can I use fresh pumpkin instead of canned puree? A: Yup. Roast or steam pumpkin until soft then blend or mash smooth. Use about the same volume, 1/2 cup cooked pumpkin = 1/2 cup canned. Don’t use pumpkin pie filling, that has added sugar and spices.

Q: What type of protein powder is best? A: Whey or plant protein both work. Use one scoop (about 25 to 30 g). Plant powders may be grainier and could need a bit more liquid, whey gives a silkier texture. If you use collagen it won’t thicken as much so add yogurt or frozen banana.

Q: How do I make it lower carb or keto friendly? A: Swap maple syrup for erythritol or monk fruit and skip the banana and yogurt, or use just 1 tbsp Greek yogurt. You can add a little MCT oil for extra calories if you want it more filling.

Q: Can I prep this ahead of time? A: You can mix and refrigerate for up to 24 hours but it may separate, just stir or shake before drinking. If you freeze it texture changes, but it makes great quick-thaw breakfast popsicles.

Q: Any good swaps for the Greek yogurt or flaxseed? A: Sure. Use silken tofu, cottage cheese, or a tablespoon of nut butter for creaminess. If you dont have flax try chia seeds or a spoon of ground oats to thicken.

Pumpkin Protein Shake Recipe Substitutions and Variations

Almond milk (1 cup): swap for 1 cup oat milk or soy milk (unsweetened). Oat milk adds extra creaminess and a hint of sweetness, cow’s milk works too if you want more protein and don’t mind dairy.
Pumpkin puree (1/2 cup): sub with 1/2 cup cooked mashed butternut squash or roasted sweet potato. Make sure it’s smooth and not watery, roast then mash or puree for best texture.
Vanilla protein powder (1 scoop): use about 3/4 cup Greek yogurt or 1/2 cup silken tofu for similar protein and creaminess. If you pick yogurt, you may want to cut back on other dairy so the shake isn’t too thick.
Sweetener (1-2 tbsp erythritol/monk fruit or 1 tbsp maple): try 1 tbsp honey, 1 tbsp agave, or 1-2 pitted Medjool dates (soak them 10 min first so they blend smooth). Adjust to taste.

Pro Tips

1. Taste before you dump in sweetener. Protein powders vary a lot, so start with less, blend, then add more if needed. If you use erythritol it can leave a cooling aftertaste, so a tiny splash of maple syrup or a pinch of salt fixes that fast.

2. If your shake comes out gritty, add a little more milk and blend longer, or let it sit 20 to 30 seconds and reblend so the powder hydrates. Also stop once and scrape the sides if stuff clings, that usually fixes most clumps.

3. Want it creamier without extra sugar? Toss in half a frozen banana or a tablespoon of nut butter. If you need to keep carbs low, skip the banana and add a bit more Greek yogurt or an extra tablespoon of chia that’s been soaked.

4. Big flavor hack: warm the pumpkin a few seconds in the microwave or quickly toast the spice in a dry pan to wake up the aroma. A tiny pinch of instant espresso powder will deepen the flavor without making it taste like coffee.

Pumpkin Protein Shake Recipe

Recipe by Kate Sinclair

0.0 from 0 votes

I finally perfected a Healthy Pumpkin Protein Shake using almond milk, pumpkin puree, and protein powder, and I'm sharing the simple, wholesome ingredient combo that made it my favorite this season.

Servings

servings

Calories

265

kcal

Equipment: 1. High-speed blender or regular blender, something with enough room for liquid and powder
2. 1-cup liquid measuring cup
3. 1/4-cup measure plus measuring spoons (need 1/2 tsp)
4. Protein scoop or small kitchen scale to measure 25–30 g
5. Rubber spatula or sturdy spoon to scrape down the sides
6. Glass or jar for serving
7. Ice cube tray or freezer-safe bag/container if you want a frozen banana

Ingredients

1 cup unsweetened almond milk
1/2 cup pure canned pumpkin puree
1 scoop (about 25-30 g) vanilla protein powder (whey or plant)
1/4 cup plain Greek yogurt for creaminess (optional)
1 tbsp ground flaxseed or chia seeds
1/2 tsp pumpkin pie spice or 1/4 tsp ground cinnamon plus pinch nutmeg
1/2 tsp vanilla extract
1-2 tbsp low carb sweetener like erythritol or monk fruit or 1 tbsp maple syrup
3-4 ice cubes or 1/2 frozen banana for a thicker shake (optional)
Pinch of salt

Directions

Put 1 cup unsweetened almond milk and 1/2 cup canned pumpkin puree in the blender first so the wet stuff helps everything else move around.
Add 1 scoop (25-30 g) vanilla protein powder, 1/4 cup plain Greek yogurt if you want extra creaminess (optional), and 1 tbsp ground flaxseed or chia seeds.
Sprinkle in 1/2 tsp pumpkin pie spice (or 1/4 tsp ground cinnamon plus a pinch of nutmeg), then add 1/2 tsp vanilla extract and a small pinch of salt.
Add your sweetener now: 1-2 tbsp erythritol or monk fruit or 1 tbsp maple syrup, taste as you go cause some protein powders are already sweet.
For thickness choose 3-4 ice cubes or 1/2 frozen banana (optional). If you use the frozen banana you might want less sweetener.
Blend on high 30 to 60 seconds until smooth, stopping once to scrape down the sides with a spoon if needed so no dry powder stays stuck.
Check texture and taste: add a little more almond milk if too thick, another ice cube or banana if too thin, or a pinch more sweetener or spice if it needs it. Blend again 5 to 10 seconds after any changes.
Pour into a glass and enjoy right away. If you used chia seeds let it sit 1 minute to thicken a bit, otherwise drink while cold.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.