Keto Pumpkin Spice Protein Shake tastes like a slice of pumpkin pie in a glass — unsweetened pumpkin purée, warm pumpkin pie spice, vanilla whey, and creamy crème fraiche blended until silky. It's ready in 5 minutes and packs 21.8 g of protein alongside plenty of healthy fats. Pumpkin season, keto style.
Craving those cozy autumn flavors but don’t want to derail your health goals? Say hello to your new favorite fall obsession! This Keto Pumpkin Spice Protein Shake tastes just like a slice of pumpkin pie in a glass, but it’s packed with protein and healthy fats to keep you full and energized. It’s the perfect guilt-free way to celebrate pumpkin season, ready in just minutes!
Ingredients
• ¼ cup / 60g (2.12 oz) unsweetened pumpkin purée
• ¼ cup / 60ml (2 fl oz) unsweetened almond milk or water
• ½ tsp / 2.5g (0.09 oz) pumpkin pie spice mix
• 1 scoop / 30g (1.06 oz) vanilla or plain whey protein powder
• ¼ cup / 60g (2.12 oz) crème fraiche, sour cream, or plain full-fat yogurt
• 2-3 drops liquid stevia, or to taste
• 1 tbsp / 15ml extra virgin coconut oil
• ¼ cup / 60ml (2 fl oz) coconut cream, for topping
Instructions
1. Combine all , except for the coconut cream topping, in a high-speed blender.
2. Blend on high for 30-60 seconds, or until the mixture is completely smooth and creamy.
3. Pour the shake into a glass and top with the reserved coconut cream. Serve immediately for the best texture.
Nutritional Information
• Per Serving (serves 2)
• Calories: 399
• Fat: 32.6g
• Carbohydrate: 10.3g
• Dietary Fiber: 0g
• Net Carbs: 6.7g (0.24 oz)
• Protein: 21.8g
Pro Tips
• For a thicker, frostier shake, add a handful of ice cubes to the blender before mixing.
• The flavor of your protein powder will significantly impact the final taste. A high-quality vanilla or unflavored whey isolate works best.
• Adjust the pumpkin pie spice to your liking, or add an extra pinch of cinnamon or nutmeg for a warmer flavor.
FAQ
Q: Is this pumpkin spice shake really keto-friendly
A: Absolutely. With only 6.7g (0.24 oz) of net carbs per serving, this shake is specifically designed to fit into a ketogenic diet. It’s high in healthy fats and protein to keep you full while satisfying your pumpkin spice cravings.
Q: Can I make this pumpkin protein shake dairy-free
A: Yes, you can easily make this shake dairy-free. Use a plant-based vanilla protein powder, substitute the crème fraiche with full-fat coconut yogurt, and ensure you use unsweetened almond milk or water.
Q: How do I make my pumpkin shake thicker
A: For a thicker, frostier shake, simply add a handful of ice cubes to the blender along with the other ingredients. Using frozen pumpkin purée instead of canned can also help create a thicker, creamier texture.
Q: What if I don’t have pumpkin pie spice
A: No problem. You can make your own by mixing a combination of cinnamon, nutmeg, ginger, and a pinch of allspice or cloves. Adjust the spices to your personal preference for the perfect warm flavor.
Pro Tips
- A high-quality vanilla or unflavored whey isolate works best — the protein powder's flavor significantly impacts the final taste of the shake.
- Add a handful of ice cubes to the blender before mixing for a thicker, frostier shake.
- Adjust the pumpkin pie spice to your liking, or add an extra pinch of cinnamon or nutmeg for a warmer flavor.
- Crème fraiche, sour cream, or plain full-fat yogurt all work as the creamy base depending on what you have on hand.
- Serve the shake immediately after blending for the best texture.
Frequently Asked Questions
Can I make this pumpkin spice shake ahead of time?
It's best served immediately after blending for the thickest, frostiest texture.
Is a pumpkin spice protein shake keto?
Each serving has 6.7 g net carbs with 21.8 g protein and 32.6 g fat from the pumpkin purée, crème fraiche, and coconut oil.
What protein powder works best?
A high-quality vanilla or unflavored whey isolate — the powder's flavor significantly impacts the finished shake.
How do I make the shake thicker?
Add a handful of ice cubes to the blender before mixing until it reaches your preferred frosty consistency.
Recipe card below.
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Keto Pumpkin Spice Protein Shake
Ingredients
Method
- Combine all , except for the coconut cream topping, in a high-speed blender.
- Blend on high for 30-60 seconds, or until the mixture is completely smooth and creamy.
- Pour the shake into a glass and top with the reserved coconut cream.
- Serve immediately for the best texture.
- Adjust the pumpkin pie spice to your liking, or add an extra pinch of cinnamon or nutmeg for a warmer flavor.
