Pumpkin Spice Protein Shake Recipe (30g protein)

Pumpkin spice protein shake with real pumpkin, warm spices and around 30g protein, ready in just 5 minutes.

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Jump to:

• Why You'll Love This Pumpkin Spice Protein Shake
• Ingredients And Nutrition
• How To Make This A 30g Protein Shake
• Pumpkin Purée Or Pumpkin Pie Filling?
• Homemade vs Ready-To-Drink Pumpkin Spice Protein Shakes
• Variations And Substitutions
• Serving Suggestions
• Can You Make A Pumpkin Protein Shake Ahead Of Time?
• Tips
• 📖 Recipe
• Frequently Asked Questions
• 💬 Comments

There's something about a pumpkin spice protein shake that makes breakfast feel a little more exciting once autumn arrives. It has all those cosy fall flavors you associate with a slice of pumpkin pie, but in a creamy, filling drink that takes just five minutes to make. With pumpkin purée, protein powder, milk, pumpkin pie spice, maple syrup and vanilla, it's simple enough for a busy morning and makes a great post-workout snack too.

This is exactly the sort of recipe I crave during pumpkin season, when the leaves change colors and suddenly I want to make all the things pumpkin. It has plenty of pumpkin flavor without being overly sweet, and you can easily adjust the consistency depending on whether you prefer a thick pumpkin protein smoothie or a lighter shake.

The exact grams of protein will depend on the protein powder and milk you use, so if you specifically want a 30g protein shake, check the nutritional information on your chosen products. Using a high-protein vanilla protein powder alongside a higher-protein non-dairy milk is the easiest way to bring your serving up to around 30 grams of protein.

Why You'll Love This Pumpkin Spice Protein Shake

This pumpkin spice protein shake is one of those recipes that manages to feel like a seasonal treat while still being incredibly practical. The total time is only five minutes, there's no cooking involved and nearly everything can be kept in the cupboard or fridge ready for when the pumpkin spice craving hits.

Unlike some pumpkin protein shake recipes, you don't need a frozen banana, oats or yogurt to give it a creamy texture. The pumpkin purée itself helps make the shake thick and smooth, while the vanilla protein powder and pumpkin pie spice give it that familiar pumpkin pie protein smoothie taste.

It is also easy to customise. You can change the non-dairy milk, add chia seeds or hemp seeds, make it thicker with ice cubes or frozen banana, or adjust the sweetness with pure maple syrup. It's a great option for breakfast, an afternoon snack or something quick after exercise when you're trying to increase your protein intake.

Ingredients And Nutrition

The best thing about this recipe is that it uses simple ingredients you can find in most grocery stores.

Pumpkin purée forms the base of the drink and provides the natural pumpkin flavor. Make sure you buy plain pumpkin purée rather than pumpkin pie filling, which usually already contains sugar and spices.

Vanilla protein powder adds most of the protein as well as sweetness and vanilla flavour. An unflavoured powder works too. For a plant-based version, choose a vegan protein powder rather than whey protein powder, which is made from dairy.

For the milk, unsweetened almond milk works well if you want something light, while oat milk gives a slightly creamier texture. Soy milk is a great way to add more protein, while coconut milk and cashew milk can make the shake richer and creamier. The nutritional value varies quite considerably between different non-dairy milk brands, so check the carton if you are specifically aiming for 30g of protein.

Pumpkin also provides naturally occurring plant nutrients, while optional additions such as chia seeds, hemp seeds or flax seed meal can add fibre and make the smoothie more substantial. These healthy ingredients make it easy to tailor the drink to whatever you need that day.

You will need...

• pumpkin puree (canned or fresh)
• vanilla or unflavored protein powder
• plant based milk such as almond, oat, or soy
• pumpkin pie spice
• maple syrup or vanilla extract
• Ice cubes (optional, for a thicker, colder shake)

For exact quantities see the recipe card below.

How To Make This A 30g Protein Shake

Remember, this shake will not automatically contain exactly 30g protein every time you make it. Protein powders can provide very different amounts of protein per scoop, and almond milk, oat milk, coconut milk, cashew milk and soy milk all have different nutritional profiles too.

If 30 grams of protein is important to you, start by checking how much protein there is in one scoop of your vanilla protein powder. Then check the milk you are using and choose a combination that brings the complete shake to approximately 30g.

For a plant-based version, soy milk is often a particularly useful choice when you want to increase protein without adding another scoop of powder. Alternatively, simply use a vegan protein powder that provides more protein per serving.

This means you can make the pumpkin spice protein shake fit your own needs rather than relying on a fixed nutritional figure that may not be accurate for the products in your kitchen.

Pumpkin Purée Or Pumpkin Pie Filling?

Use plain pumpkin purée for this recipe.

Pumpkin purée is simply cooked, blended pumpkin and lets you control how sweet and spicy your drink becomes. Pumpkin pie filling usually has sugar and spices already added, so it can make the finished shake much sweeter and may add considerably more added sugar.

Canned pumpkin is wonderfully convenient at this time of year, but fresh homemade pumpkin purée works too.

If you have leftover pumpkin puree after making your shake, don't waste it. Portion it into ice cube trays and freeze it. The cubes are really handy for future pumpkin shakes, an easy pumpkin smoothie, soups, baking and other pumpkin recipes.

You could even try the same idea with cooked sweet potato purée for a different seasonal smoothie.

Homemade vs Ready-To-Drink Pumpkin Spice Protein Shakes

If you have landed here while searching for Premier Protein pumpkin spice drinks, it's worth remembering that a ready-made protein shake and a homemade smoothie recipe are quite different things.

One of the advantages of making your own pumpkin protein smoothie is that you control exactly what goes into it. If you are vegan or prefer a plant-based version, always check ready-made labels carefully because ingredients such as milk protein concentrate, calcium caseinate and whey protein powder are dairy-derived.

Fortified ready-to-drink protein shakes can also have much longer ingredient labels. You may come across ingredients such as high oleic sunflower oil, soybean oil, artificial flavors, cellulose gel, acesulfame potassium, tripotassium phosphate and sodium hexametaphosphate, alongside a vitamin and mineral blend.

Those blends can contain ingredients with names such as vitamin A palmitate, vitamin D, vitamin K, vitamin C, B vitamins, dl-alpha-tocopheryl acetate for vitamin E, zinc glycinate chelate, ferric orthophosphate, potassium iodide, copper gluconate, calcium d-pantothenate, sodium selenite, folic acid and pyridoxine hydrochloride.

There is nothing wrong with choosing convenience when it suits you, but this homemade pumpkin spice protein shake is a nice option when you would rather start with a short list of familiar ingredients and adjust everything yourself.

Variations And Substitutions

There are plenty of easy ways to change this pumpkin protein shake recipe without losing that lovely pumpkin spice flavor.

• Make it completely plant-based by using non-dairy milk, vegan protein powder and vegan whipped cream. Avoid whey protein powder, plain Greek yogurt and vanilla Greek yogurt if you want to keep the recipe vegan.
• Add a delicious cold foam topping.
• Add frozen banana for an extra thick, naturally sweeter and creamier texture.
• Add a tablespoon of peanut butter or almond butter for a richer smoothie. Peanut butter will give the shake a stronger flavour, so you may want to increase the pumpkin pie spice slightly.
• Add chia seeds, hemp seeds or flax seed meal if you want a thicker, more filling pumpkin protein smoothie.
• Use oat milk for creaminess, unsweetened almond milk for a lighter result, soy milk for extra protein, or coconut milk or cashew milk for a richer finish.
• Add a spoonful of dairy-free vanilla yogurt for an even creamier shake.
• Leave out the maple syrup if your protein powder is already sweet enough and you want to reduce added sugar.
• Use pure maple syrup if you prefer a little extra sweetness.
• Add more pumpkin pie spice if pumpkin spice is your favorite fall flavor.
• Blend with extra ice for a thicker drink, or use a little less milk and plenty of ice to create an almost protein ice cream-style texture.
• Different flavors of vegan protein powder can work too. Vanilla is the easiest, although cinnamon or unflavoured protein powders also pair nicely with pumpkin.

Serving Suggestions

This shake is best served immediately while it is cold and creamy. I like it poured into a large glass with a sprinkle of pumpkin pie spice or cinnamon over the top.

For more of a treat, add vegan whipped cream or cold foam. It gives you all the cosy feel of pumpkin pie without actually sitting down with a slice of pumpkin pie first thing in the morning!

It works particularly well as a quick breakfast when you don't have time to cook, as a post-workout snack, or as an afternoon pick-me-up. If you usually have morning coffee, you could serve the two together for a very autumnal breakfast.

Can You Make A Pumpkin Protein Shake Ahead Of Time?

This smoothie recipe is at its best straight from the blender, particularly if you add ice cubes.

However, if you need to make it ahead, pour it into an airtight container and keep it chilled in the fridge. The ingredients can separate as they sit, so give it a vigorous shake or briefly blend it again before drinking.

Another great option is to prepare the ingredients in advance. Measure your pumpkin purée into portions, freeze it in ice cube trays, and keep your protein powder and pumpkin pie spice ready to go. Then you only need to add your milk, maple syrup and vanilla when you want a shake.

Instructions

Tips

• You can add a tablespoon of nut butter for extra creaminess and protein.
• For a fiber boost, consider adding a tablespoon of ground flaxseed or chia seeds.
• This shake makes a great breakfast or post-workout snack!

Print

📖 Recipe

If you want to make your own pumpkin pie spice, it is really easy to do...

How To Make Homemade Pumpkin Pie Spice

Frequently Asked Questions

If pumpkin spice is one of your favourite fall flavors, this pumpkin spice protein shake is such an easy way to enjoy it. It takes only five minutes, uses simple ingredients and can be adapted to suit the milk, protein powder, sweetness and consistency you prefer.

It's particularly useful during that time of year when you have leftover pumpkin puree in the fridge and want something other than another batch of baking. Creamy, lightly sweet and full of cosy pumpkin pie spice, it's the perfect way to get your pumpkin fix while adding a substantial amount of protein to your day.

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