The flavors of fall are all in this healthy and delicious pumpkin spice protein shake. Get the step-by-step instructions to make this drink in 2 minutes.
Recipe Highlights
- This pumpkin spice protein shake is a healthy high-protein drink. It’s flavored with pumpkin spice and real pumpkin puree.
- Made with 5 ingredients, this drink comes together in just 2 minutes.
- Enjoy this shake whenever you need a tasty and filling snack. You can also drink it after exercise to support muscle growth.
- The combination of pumpkin, pumpkin spice, and maple syrup makes this recipe a delicious fall-inspired treat.
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What Are Protein Shakes?
Protein shakes are cold frothy drinks that are rich in protein. They’re made by blending protein powder and liquid, such as water or milk.
The protein powder can be made from animal or plant sources. The powder can also come in different flavors, usually vanilla, chocolate, or unflavored.
Drinking a protein shake lets you get a lot of protein at once. This is helpful for building muscle or reducing hunger.
RELATED: Chocolate Protein Shake
Pumpkin Spice Protein Shake Health Benefits
Increases Fullness
This pumpkin spice protein shake is extremely satisfying. The high protein content will reduce hunger and keep you full for a long time.
Builds Muscle
Protein is essential for muscle growth and strength. That’s why many people drink protein shakes after exercise.
During exercise, your muscle develops tiny tears. Getting enough protein will help your muscle repair and get stronger.
Offers Antioxidants
If you want to increase your intake of antioxidants, sip on this protein shake. The pumpkin puree is rich in antioxidants, which can help reduce oxidative stress.
High levels of oxidative stress can lead to disease, but a diet high in antioxidants can reduce the risk.
Supports Immune System
Pumpkin puree is one of the best foods for immunity. It contains vitamins A, C, and E, all of which are needed for immune function.
The protein in this drink can also help your immune system. That’s because protein helps the body make molecules that protect you from illness.
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Ingredient Notes
- Oat milk
Oat milk has a mild nutty flavor that tastes great with pumpkin spice. You can also any kind of milk you like. - Maple syrup
For the healthiest option, look for pure 100% maple syrup, which don’t contain any added sugars or additives. Instead of maple syrup, you can use date syrup. - Pumpkin puree
Use pumpkin puree (which contains nothing but pumpkin), not canned pumpkin pie mix. They’re different ingredients. - Pumpkin spice
Pumpkin spice is a popular spice blend that’s often enjoyed in the fall. It’s usually made of cinnamon, ginger, nutmeg, and cloves. - Vanilla protein powder
Protein powder is the main ingredient of this shake. You can use whey or vegan protein powder. The vanilla flavor is delicious with pumpkin puree and pumpkin spice, but unflavored protein powder works too.
Step-by-Step Instructions
For full ingredients and instructions, scroll down to the recipe.
- Pour oat milk into the blender.
Always load the liquid first. - Add maple syrup and pumpkin puree.
- Add pumpkin spice.
- Add protein powder.
- Blend until smooth.
Start on low speed, then increase to high. - Pour into a cup. Serve immediately.
Photo Credit: amazon.com
Photo Credit: amazon.com
Optional Add-Ins
Extracts
For a stronger vanilla flavor, add ½ teaspoon of vanilla extract. You can also add vanilla extract if you’re using unflavored protein powder.
Another flavorful option is adding almond extract. Use ½ teaspoon per shake.
Cocoa powder
If you like the combination of pumpkin and chocolate, add 1 or 2 tablespoons of cocoa powder to this recipe.
Look for a high-quality cocoa powder without sweeteners or additives.
Seeds
To increase the protein content of this shake, add hemp seeds, flax seed, or chia seeds. Start with 1 tablespoon.
Seeds offer plant-based protein and healthy fats. They also have a nutty flavor that goes well with pumpkin.
RELATED: Banana Protein Shake
Expert Tips
- To increase the pumpkin flavor, add another 2 tablespoons of pumpkin puree.
- If you want a less sweet shake, omit the maple syrup.
- Always read the packaging of your protein powder before making this recipe. Depending on the product, you might need more or less than one scoop.
- For a thicker and colder protein shake, add a handful of ice into the blender after the protein powder.
- For best flavor and texture, drink your protein shake immediately. Leftovers can be stored in an airtight jar in the refrigerator for 1 or 2 days.
Questions You May Have
A pumpkin spice protein shake is healthy when it’s made with minimal sweeteners and quality ingredients.
Yes, pumpkin puree and canned pumpkin are the same. Both terms describe pumpkin puree that comes in a can.
Pumpkin is a great ingredient for protein shakes. It acts as a thickener and adds depth of flavor.
No. Pumpkin pie mix already contains spices and sugar. It’s meant for making pie and is different from pumpkin puree.
Related
- Vanilla Protein Shake
- Strawberry Protein Shake
- Apple Smoothie
- Banana Smoothie
- Oatmeal Smoothie
- Chocolate Smoothie
- How to Make a Smoothie
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Pumpkin Spice Protein Shake
INGREDIENTS
- 1 ¾ cups oat milk
- 1 tablespoon maple syrup
- ¼ cup pumpkin puree
- ½ teaspoon pumpkin spice
- 1 scoop vanilla protein powder
INSTRUCTIONS
- Put oat milk, maple syrup, pumpkin puree, pumpkin spice, and protein powder into a blender. Secure lid.Place ingredients into the blender in the order listed.
- Blend until smooth. Start the blender on LOW speed for 5 seconds. Increase speed to HIGH for 20 seconds.
- Pour shake into a cup. Serve immediately.
EQUIPMENT
NOTES
- Use pumpkin puree, not pumpkin pie mix. Pumpkin puree is made of pumpkin and nothing else.
- Instead of oat milk, you can also any kind of milk you like.
- To increase the pumpkin flavor, add another 2 tablespoons of pumpkin puree.
- Instead of vanilla protein powder, you can also use unflavored protein powder and teaspoon vanilla extract.
- For the healthiest maple syrup option, get pure 100% maple syrup, which don’t contain any added sugars or additives. Instead of maple syrup, you can use date syrup.
- For a thicker and colder protein shake, add a few ice cubes after the protein powder.
- Always read the packaging of your protein powder before making this recipe. Depending on the product, you might need more or less than one scoop.
- For best flavor and texture, drink your protein shake immediately. Leftovers can be stored in an airtight jar in the refrigerator, but for no more than 2 days.