Pumpkin Spice Protein Shake

This pumpkin spice protein shake blends real pumpkin, milk, Greek yogurt, almond butter, and warm spices for a creamy, healthy fall treat.

It’s that time of year again – pumpkin everything, including your protein shake! This is perfect for breakfast, post-workout fuel, or an afternoon pick-me-up. It always does the trick!

Why you’ll love this recipe

• All the flavour, less sugar: This shake gives you that pumpkin spice latte taste without the added syrups or heavy cream that coffee shops add.
• Protein-packed and filling: The Greek yogurt, almond butter, and milk make this super satisfying and filling.

Ingredients and substitutions

• Soy milk – soy milk is highest in protein, but almond, oat, or dairy milk all work.
• Greek yogurt – swap for dairy-free yogurt if needed.
• Pumpkin purée – use canned or homemade purée.
• Almond butter – tahini or any other nut/seed butter (like peanut or sunflower seed butter) will work here.
• Maple syrup – adjust to taste, or substitute with honey, agave, or a sugar-free sweetener.
• Pumpkin spice – use a store-bought blend or make your own with cinnamon, nutmeg, ginger, and allspice.

Pumpkin spice blend

• Cinnamon – the base flavour; if you don’t have it, use extra nutmeg and ginger to make up for it.
• Nutmeg – adds warmth; sub with mace (its close cousin) or just increase the cinnamon slightly.
• Ginger – gives a bit of spice; ground cloves or cardamom can be used instead, though the flavour will be stronger.
• Allspice – optional; if you don’t have it, add a pinch of cloves or leave it out entirely.

How to make this pumpkin spice protein shake

Step 1: Prep the pumpkin.

Freeze leftover pumpkin purée into ice cube trays.

Step 2: Make the pumpkin spice.

Combine ground nutmeg, ground cinnamon, ground ginger and allspice.

Step 3: Drop ingredients in a blender.

Add the pumpkin purée, soy milk, Greek yogurt, almond butter, maple syrup, and pumpkin spice to a blender.

Step 4: Blend, garnish and serve.

Blend until smooth. Pour into a glass, then enjoy right away.

Frequently asked questions

How does this shake compare nutritionally to a pumpkin spice latte from a coffee shop?

Since this shake has Greek yogurt and nut butter, it has less added sugar and more protein than a typical PSL.

Will this shake work as a meal replacement?

It depends on your nutrition goals. With enough protein and healthy fats, it can serve as a light meal, especially with added protein sources like nut butter or extra yogurt.

Is this shake suitable for people watching their sugar intake?

Yes. Using maple syrup is optional, and choosing unsweetened milk/yogurt or reducing sweetener keeps sugar lower.

How to store and make ahead

Make ahead: Blend the shake in the morning and keep it chilled for later in the day.

Store: Refrigerate in a sealed jar or bottle for up to 24 hours; shake or stir before drinking.

Freeze and reheat from frozen: Pour into freezer-safe jars or ice cube trays and freeze for up to 2 months, then thaw in the fridge overnight or blend the cubes into a fresh shake.