Creamy Protein Pumpkin Smoothie

It's that time of year again: the time of year that I put pumpkin in everything I can think of. Oatmeal, salads, cookies, eggs, meatloaf. Smoothies are not all that far a stretch, but you've got to love pumpkin to do something like this.  If you do love pumpkin, this smoothie is for you. 

I like making versatile recipes that can go vegan or dairy-free to reach every kind of diet or dietary restrictions. This recipe is easily made to fit your prefered dietary lifestyle. 

Pumpkin could be called a superfood.  It's low in calories, has a low glycemic load, lots of fiber and even contains protein!  That orange color means it is loaded with beta-carotene which converts to vitamin A in our bodies.  Besides being ridiculously high in vitamin A, pumpkin is also a great source of potassium and magnesium.  Magnesium is a mineral in which most of us are deficient and could use a dietary boost.  Having enough magnesium in your diet could help curb sugar cravings, keep your blood sugar balanced and help you fight diabetes!  If you don't have enough reasons to try pumpkin in your diet, how about this tasty smoothie!


  • 1/4 cup pumpkin puree (from 15 oz can)
  • 1 teaspoon pumpkin pie spice
  • 1 scoop vanilla protein powder (I use organic rice protein powder, but whey protein has multiple health benefits for those who can tolerant whey, a dairy protein.)
  • 1 cup milk, any kind (I used almond milk for this smoothie.)
  • 1 cup ice
  • optional if your protein powder is not sweetened or if you have a sweet tooth: 2 Tablespoons sweetener of your choice--agave, honey, or Sugar Zero.  If you use stevia, you will need to use only a teaspoon.  (I used maple syrup.)
  • optional for garnish: nutmeg and toasted pecan pieces


Blend all ingredients in a high powered blender that will blend ice.  Process until smooth.  Sprinkle with nutmeg and toasted pecans.  Enjoy immediately!

If you are a smoothie fan, you might enjoy these recipes!

Happy Fall, Ya'll!  Do you have a pumpkin recipe that you want to make healthier?  Or do you want to add pumpkin to a recipe but don't know if it will work?  Let me give it a try!  Send your recipe to