Pumpkin Pie Protein Shake

Looking for a new protein shake recipe? Spice it up this fall with a pumpkin pie protein smoothie!

Pumpkin is very popular this time of year from pumpkin spice lattes to pumpkin muffins with cream cheese to pumpkin pie. However, many of these yummy treats are packed with calories and fat. This pumpkin pie protein smoothie is a great post workout recovery drink. It is light, refreshing, and has fewer calories than some of our other favorite fall treats.

Not only is pumpkin a low fat food, it is a rich source of fiber, antioxidants, vitamins, and minerals. Fiber plays many roles in the body including: maintains blood sugar levels, lowers bad cholesterol, aids in healthy digestion, keeps you feeling fuller longer. Only a 1⁄2 cup of pumpkin has 5 grams of fiber! Pumpkin contains alpha and beta-carotene, which are antioxidants that protect your cells from damage. Vitamin C found in pumpkin helps boost your immunity, and Vitamin E promotes healthy looking skin. The potassium in pumpkin restores electrolyte balance after a workout. Milk and soymilk contain carbohydrate and protein, which are two important post workout nutrients. Carbohydrate helps to replenish energy stores used during your workout. Protein builds lean muscle and repairs muscle breakdown after exercise.

Pumpkin Pie Protein Smoothie

– 1⁄2 cup canned 100% pumpkin
– 1 cup 1% milk or soymilk
- 1 scoop vanilla protein powder v 1⁄2 frozen banana
- 8-10 ice cubes
- pinch of nutmeg
- pinch of cinnamon

Combine all ingredients in a blender and blend until smooth. Sprinkle a dash of nutmeg and cinnamon on top if desired. Enjoy!

Nutrition Facts: 345 calories, 36 gm carbohydrate, 8.5 gm fiber, 27 gm protein, 10 gm fat, 23 mg cholesterol

-Amy Goodson

Amy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and serves as the sports dietitian for the Dallas Cowboys, Texas Rangers, FC Soccer Dallas, Jim McClean Golf School, Texas Christian University Athletics, and University of Texas at Arlington Athletics. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. . She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.