This High-Protein Pumpkin Spice Smoothie Will Make You Forget About PSLs

With just a few wholesome ingredients, you can make a healthy smoothie that's perfect for fall.
Image Credit: Yumna Jawad/LIVESTRONG.com

The chill in the air lets you know that it's pumpkin spice season again.

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But while so many pumpkin spice offerings make a cameo on menus everywhere (hello, lattes, doughnuts and energy bars), most of these treats are, sadly, packed with added sugar (and calories) and less than healthy.

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That's why recipe developer and food blogger Yumna Jawad of Feel Good Foodie helped us create a smoothie that gives you all that pumpkin spice goodness, but with plenty of nutrients and protein to keep you full. Toss just a few ingredients you probably already have on hand into the blender and in no time, you can be sipping your way to pumpkin-spice nirvana.

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What makes this pumpkin protein smoothie better than other seasonal treats? For one thing, it has actual pumpkin in it.

"One cup of canned pumpkin has about 7 grams of fiber, and it's also low in calories," Vanessa Rissetto, RD, CDN, tells LIVESTRONG.com. "This pumpkin spice smoothie is also nutrient-dense, so it can help keep you full while also helping to promote weight loss."

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This delicious smoothie also has no added sugar — instead, ripe bananas bring the sweetness in a healthy way. "A medium-sized banana has only about 105 calories and consists almost exclusively of water and carbs," Rissetto says, noting that a banana also provides 3 grams of fiber and 11 percent of your daily value of immune-supporting vitamin C.

Tip

Use overripe, frozen bananas for the best texture. This will get you a thick, creamy smoothie without adding ice, which can dilute the flavor.

Also adding to the satiety factor: Greek yogurt, which is "a great source of protein with about 19 grams per cup," Rissetto says. "Greek yogurt also has probiotics to help maintain gut health and a fair amount of potassium to help balance out your sodium intake."

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So go ahead, get your pumpkin spice on, and feel good about it.

Protein Pumpkin Spice Smoothie Recipe

Serves: 2

Time: 5 minutes

Ingredients

  • 2 cups unsweetened almond milk
  • 1 cup canned unsweetened pumpkin
  • 2 frozen and ripe bananas
  • ½ cup Greek yogurt (plain or vanilla)
  • 2 tbsp vanilla protein powder
  • 1 tsp pumpkin pie spice mix

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Tip

This smoothie is a great way to use overripe bananas without adding a sweetener (and extra calories)!

Instructions

Step 1

Gather all your ingredients. (You can skip putting them into separate bowls to cut down on dish-washing time.)

Make sure you have everything on hand.
Image Credit: Yumna Jawad/LIVESTRONG.com

Step 2

Place all ingredients in a high-speed blender in the order listed. You'll want to add the liquid (almond milk, in this case) first, which helps blend everything together more easily and avoid clumping.

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A high-speed blender works best for this smoothie.
Image Credit: Yumna Jawad/LIVESTRONG.com

Step 3

Blend the ingredients for 2 to 3 minutes, until you get a smooth and creamy texture.

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Make sure you get all the lumps of banana out of the smoothie before serving.
Image Credit: Yumna Jawad/LIVESTRONG.com

Step 4

Taste the smoothie, adding more almond milk if it is too thick or adding a sweetener of choice if it's not sweet enough for you. If you need a bit more sweetness, we recommend a tablespoon of honey or maple syrup, or trying a quarter packet of stevia instead.

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Enjoy this smoothie for breakfast or as a post-dinner dessert.
Image Credit: Yumna Jawad/LIVESTRONG.com

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