Pumpkin Protein Smoothie

I make this low calorie high protein pumpkin smoothie every fall when I'm craving something cozy but still want to hit my protein goal. It almost tastes like a pumpkin milkshake, it's that rich and creamy. You'd never know this was a healthy low calorie recipe, but it'll definitely hit all the pumpkin spice cravings!

Our protein pumpkin smoothie 230 calories per smoothie with 27g protein, 15g carbs, 6g fat, and 6g fiber. No banana is needed, which makes this a low carb recipe too.

We're taking blended cottage cheese or Greek yogurt with real pumpkin puree, warm spices, and a scoop of vanilla protein powder. Our high protein pumpkin smoothie is not only filling, but it's perfect for breakfast, snack, or as a healthy sweet treat. It might just become your favorite smoothie recipe!

Things to Know Before Making Our High Protein Pumpkin Pie Smoothie

• Swap-Friendly: Use any protein powder you love - vanilla works best, but maple or pumpkin spice flavors are great too. Swap Greek yogurt or cottage cheese depending on your preference.
• Blender Tip: A high-speed blender (like a Ninja or Vitamix) works best or you can use an immersion blender, especially when blending cottage cheese to avoid any curds in your drink.
• Bonus Trick: Add a splash of maple extract for an extra cozy fall flavor that really brings out the pumpkin spice.

I've been developing high protein and lower carb recipes since 2018 and smoothies are a great way to get protein boost from protein powder. Raise your hand if you don't want to get your protein from just meat all day! 🙋🏻‍♀️

Ingredients Overview

• Pumpkin purée: Adds fall flavor and creamy texture. Use 100% pumpkin, not pie filling
• Vanilla protein powder: Adds sweetness and boosts protein. Use plant-based or whey protein powder. Sweetness can vary by brand. You can also use unsweetened pea protein and just add extra sweetener to taste.
• Unsweetened almond milk: Light and dairy-free, but any milk like oat milk, dairy milk, soy, or coconut milk works well.
• Cottage cheese or Greek yogurt: For creaminess, thickness, and added protein
• Maple syrup: Adds sweetness. Adjust to taste or use sugar-free syrup
• Vanilla or maple extract: Optional, but adds a cozy fall twist
• Pumpkin pie spice + cinnamon: Classic warm fall spice blend (use one or the other if you don't have both).
• Sea salt: Enhances the flavor balance
• Ice cubes: Thickens the smoothie and makes it cold
• Optional toppings: Whipped cream or cold foam, pinch of cinnamon, or even a protein granola crunch

Note: Full list with measurements is in the recipe card below

How to Make a Pumpkin Protein Smoothie

Step 1: Add the all of the ingredients to a blender. Blend on high until smooth and creamy. While some recipes call for blended cottage cheese, for making a smoothie you can just add the curds to the blender.

Step 2: Taste and adjust the sweetness if needed. Pour into a glass and top with optional whipped cream or cold foam and a sprinkle of cinnamon. Enjoy!

FAQs

Is this pumpkin pie smoothie good for weight loss?

Yes! Our pumpkin pie smoothie is low calorie, high in protein, and keeps you full longer than most smoothies, which means it's great for weight loss. It has 230 calories per serving (1 smoothie) and 27g of protein without the extra optional toppings.

Can I make this dairy-free?

Yes. Use a plant-based protein powder and dairy-free yogurt or silken tofu instead of cottage cheese or Greek yogurt.

Why is cottage cheese used in smoothies?

It makes the smoothie super creamy and adds a big protein boost without making it taste cheesy. It's a great alternative to Greek Yogurt since it has less tang, plus some people (like me) can't have Greek yogurt due to food sensitivities.

How much protein is in this pumpkin shake?

Each serving has around 25-30g of protein depending on the brand of protein powder and base used. You can add even more by using cow's milk or soy milk.

• Macros per serving (approx.): Calories: 230 | Protein: 27g | Carbs: 15g | Fat: 6g

Recipe