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.

If pumpkin spice season has you wanting to add it to everything like me, this pumpkin spice protein shake recipe is a must-try. I tastes like fall in a glass, but unlike most coffee shop pumpkin treats, this one actually helps keep you full and energized. Try it for breakfast, post-workout fuel, or an afternoon pick-me-up.

Why you’ll love this recipe

• Lower sugar option: Skip the sugar-loaded coffee shop drinks and make this pumpkin spice protein shake at home.
• Protein-packed and filling: The Greek yogurt, almond butter, and milk make this shake creamy and satisfying without needing protein powder. Add a scoop if you want an extra boost!
• Healthy pumpkin spice treat: Enjoy all the flavours of fall with this creamy pumpkin smoothie made with simple, wholesome ingredients.

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 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 cubes, 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 (with a bit of whipped cream if you dare!)

Frequently asked questions

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.

Can you put raw pumpkin in a smoothie?

I recommend canned pumpkin puree for this recipe, which has been cooked down. Raw pumpkin won’t work.

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 72 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.