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High-Protein Pumpkin Spice Smoothie

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Why grab a sugary coffee drink when you can fuel your body and get your fall fix? This recipe is packed with protein to support muscle recovery and keep you full.


Ingredients:

  • 1 cup Unsweetened Almond Milk (or milk of choice)

  • 1 scoop Vanilla Protein Powder (Whey or Plant-Based)

  • 1/2 cup Pure Canned Pumpkin Purée (NOT pie filling)

  • 1/2 Frozen Banana (for creaminess)

  • 1/4 cup Plain Greek Yogurt (extra protein and thickness)

  • 1 tsp Pumpkin Pie Spice

  • 3-4 Ice Cubes (add more if you like it thicker!)


Instructions:

  1. Combine all ingredients in a high-speed blender.

  2. Blend until completely smooth and creamy. If it's too thick, add a splash more milk.

  3. Pour into a glass and sprinkle with cinnamon or a few pepitas (pumpkin seeds) for crunch.

  4. Enjoy your healthy, fall-flavored muscle fuel!


This is a high-protein, moderate-carb, and low-fat profile, making it excellent for a post-workout recovery or a satisfying meal replacement.


Estimated Nutrition and Macros

Category

Estimated Value (Approximate)

Total Calories

250 - 320 kcal

Protein (P)

28 - 35 grams

Carbohydrates (C)

25 - 35 grams

Fat (F)

2 - 5 grams

Fiber

4 - 6 grams

Sugar (Natural)

15 - 20 grams

Key Nutritional Highlights


  • Protein Powerhouse: With approximately 28-35 grams of protein from the whey/plant powder and the Greek yogurt, this smoothie is optimized for muscle repair and long-lasting satiety.

  • High in Micronutrients: Pumpkin puree is an excellent source of Vitamin A (for immune function and vision) and Fiber (for digestive health).

  • Low in Saturated Fat: Using unsweetened almond milk and plain Greek yogurt keeps the fat content minimal.


Components Used for the Estimate

Ingredient

Estimated Contribution

1 scoop Vanilla Protein Powder

(Varies, assumed 20-25g protein, 100-130 cal)

1/2 cup Pure Canned Pumpkin Purée

(Low calorie, high in Vitamin A and fiber)

1/2 Frozen Banana

(Natural sugars, potassium, contributes around 50 cal)

1/4 cup Plain Greek Yogurt (Non-Fat)

(High protein, low sugar, contributes around 6-8g protein)

1 cup Unsweetened Almond Milk

(Very low calorie, typically 30-40 cal)


Disclaimer: These values are estimates based on commonly used ingredients. For precise tracking, you would need to scan the barcodes of your specific brands (especially the protein powder) into a nutrition tracking app.

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