Pumpkin Spice Protein Smoothie
It’s pumpkin spice everything season — and I’m definitely here for it.
There’s something about stopping at Starbucks on a crisp fall day, PSL in hand, that just feels so good. But what doesn’t feel good is the sugar crash that follows. A typical pumpkin spice latte can have more sugar than your favorite dessert!
A once-in-a-while treat? Totally fine — balance is key.
But if that latte becomes a daily (or even weekly) ritual, you might start noticing sugar cravings, bloating, stomach upset, or blood sugar spikes creeping in.
So, I took that cozy fall flavor inspiration into my kitchen and blended up a healthy alternative that still feels like a treat — but fuels your body too.
This Pumpkin Spice Protein Smoothie is high in protein, fiber, and flavor. It’s perfect for:
A quick breakfast
A satisfying lunch
Post-workout fuel
Or a nourishing snack to hold you over
It’s creamy, cozy, and tastes like fall in a glass — without the sugar crash.
A protein packed PSL alternative
Recipe
Servings: 1
Ingredients (serves 1):
1 scoop vanilla protein powder
1 frozen banana
¼ cup pumpkin puree
1 tsp pumpkin spice
Optional: dash of cinnamon
1 cup frozen cauliflower rice
1–2 ice cubes (optional for thickness)
1–1½ cups unsweetened almond, coconut, or oat milk
Instructions:
Add all ingredients to a blender.
Blend until smooth and creamy.
Taste and adjust—add more milk for thinner or more ice for thicker texture.
Top with a sprinkle of cinnamon or pumpkin spice before serving.
Health Benefits of Pumpkin 🎃
Pumpkin isn’t just delicious — it’s also packed with nutrients that support overall health:
Rich in beta-carotene (vitamin A): Supports immune health, skin glow, and vision.
High in fiber: Keeps you full, supports digestion, and balances blood sugar.
Loaded with antioxidants: Helps reduce inflammation and protect cells from damage.
Nutrient-dense & low calorie: Great for anyone focusing on energy, metabolism, or weight balance.
Whether you’re team pumpkin spice everything or just looking for a cozy, nourishing smoothie — this recipe is a must-try this season.
I hope you enjoy! Let me know what you think!