This delicious pumpkin smoothie makes the most decadent post-workout snack or satisfying breakfast to start your day!
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Experience all the warm flavors of fall any time of year with this delicious Spiced Pumpkin Protein Smoothie. Filled with creamy pumpkin purée and autumn spices that make it so velvety and luscious you’ll forget it’s actually healthy! Try it with vegan whipped topping for an even dreamier pumpkin pie flavor.
What I Love About This Spicy Pumpkin Protein Smoothie
Elevates a Basic Smoothie: I don’t know about you, but I tend to have my basic go-to smoothie recipe that I make on a daily basis. Changing things up now and then adds interest and makes my taste buds happy. When my food tastes great, it makes it easy to stick to my health goals!
Perfect as a Post-workout Snack or Meal: If you’re looking for post-workout food options, this smoothie is ideal. The combination of high-quality plant-based protein and soy milk gives this a whopping 30 grams of protein! This aids in muscle growth and muscle loss protection (common issues in menopause).
Makes a Healthy, Guilt-Free Dessert: This has an almost dessert-like quality. This pumpkin smoothie is a great option to satisfy that sweet tooth without all the added sugar.
A Great Way to Use Up Leftover Pumpkin: If you’re using pumpkin purée for baking or cooking (especially at the peak of the season), you may end up with more than you need. This recipe ensures that none will go to waste!
How This Recipe Supports You in Menopause
Some foods are better to consume than others when it comes to menopause. Having a good balance of protein, fats, and healthy carbohydrates helps keep blood sugar stable and controls your hunger throughout the day. Here are some ingredients worth mentioning that do just that:
- High-quality Plant-based Protein Powder: Women approaching menopause are especially vulnerable to muscle loss due to declining estrogen levels. Strength training can help. A diet rich in protein is vital to help build and maintain muscle as you age. While you can get more than enough protein through whole foods on a plant-based diet, supplementing with good-quality, clean protein powders is a great way to hit your protein goals relatively easily.
- Pumpkin Purée: Pumpkin is a good source of many vitamins and minerals, including vitamin A and magnesium. These are good for your skin, vision, and immune system.
- Soy Milk: The great thing about soy milk is that it’s made from hormone-friendly soybeans, making it a great source of plant-based protein. Soybeans also contain phytoestrogens, compounds that mimic estrogen in the body and may help alleviate menopausal symptoms such as hot flashes, mood swings, and bone loss.
- Ground Flaxseed: Flaxseed is a great source of phytoestrogens (lignans) and omega-3 fatty acids. This may help prevent breast cancer and support brain health, kidney function, and heart health.
How to Make Spiced Pumpkin Protein Smoothie
See the full recipe card with measurements and instructions below.
What You’ll Need:
- soy milk
- frozen banana
- pumpkin purée
- plant-based vanilla protein powder
- ground flaxseed
- pumpkin pie spice (or a mix of cinnamon, nutmeg, and ginger)
- vanilla extract
- pinch of salt
How to Make this Recipe:
- Place all ingredients in a high-speed blender.
- Blend everything until creamy and smooth. Adjust the thickness, if needed, by adding a tablespoon of milk to thin.
- Enjoy topped with vegan whipped topping, pecans, or an extra sprinkle of pumpkin pie spice.
Pumpkin Protein Smoothie Tips
- Make sure to use pumpkin purée for this and not pumpkin pie mix (or filling) to avoid added salt and sugar. When using pumpkin from a can, “pumpkin” will be the only ingredient listed.
- Use high-quality protein powder to avoid heavy metals. See this post for tips on how to shop for plant-based protein powder. Some of our favorites:
- Boost protein even more with hemp seeds or chia seeds.
- Sweeten naturally with dates, maple syrup, or stevia.
- Adjust consistency: To thicken, blend with ice. To thin, add extra milk one tablespoon at a time to reach the desired consistency.
Spiced Pumpkin Protein Smoothie
Ingredients
- 1 cup (240 mL) unsweetened soy milk
- 1 frozen banana
- ½ cup (120g) canned pumpkin purée (not pumpkin pie filling)
- 1 scoop (24g) plant-based vanilla protein powder
- 1 tbsp (7g) ground flaxseed
- ½ tsp (0.5g) pumpkin pie spice (or a mix of cinnamon, nutmeg, and ginger)
- ½ tsp (2.5mL) vanilla extract
- Pinch of salt
Equipment
Method
- Place all ingredients in a high-speed blender.
- Blend everything until creamy and smooth. Adjust the thickness, if needed, by adding a tablespoon of milk to thin.
- Enjoy topped with vegan whipped topping, pecans, or an extra sprinkle of pumpkin pie spice.
