Weekly Wellness Recipe: Pumpkin Spice Protein Smoothie
A creamy pumpkin spice protein smoothie makes a cozy, fall-inspired way to fuel your body with seasonal flavor.
There’s something about fall that makes pumpkin spice irresistible. The warm blend of cinnamon, nutmeg, and ginger is everywhere this time of year: in lattes, desserts, and even candles. But while many seasonal drinks are loaded with sugar and calories, this smoothie delivers that same cozy flavor in a light, satisfying, and Phase 2–approved way. It’s creamy, protein-rich, and the perfect way to enjoy autumn’s favorite flavor without derailing your goals.
Nutritional Benefits
This smoothie blends festive flavor with functional nutrition. Every ingredient works to keep you full, energized, and on track during the Fat Burn phase:
- Low-fat cottage cheese or egg whites: Provide high-quality protein to maintain muscle and promote satiety.
- Pumpkin purée: Rich in fiber and vitamins A and C, adding thickness and natural sweetness with very few calories.
- Unsweetened almond milk: A low-calorie, dairy-free base that keeps the smoothie light.
- Pumpkin spice blend: Cinnamon, nutmeg, ginger, and clove bring warming flavor and may support healthy blood sugar balance.
Cinnamon, nutmeg, and other warming spices not only create the classic pumpkin spice flavor but also support digestion and metabolism.
Ingredients
- ½ cup low-fat cottage cheese (or 3 pasteurized egg whites, for a lighter option)
- ½ cup pumpkin purée (unsweetened, plain)
- 1 cup unsweetened almond milk
- ½ tsp pumpkin pie spice (or a mix of cinnamon, nutmeg, ginger, and clove)
- Stevia to taste
- ½ cup ice cubes
- Sprinkle of cinnamon, for garnish
Instructions
- Add the cottage cheese (or egg whites), pumpkin purée, almond milk, pumpkin spice, stevia, and ice to a blender.
- Blend until smooth and creamy, adjusting sweetness with a few extra drops of stevia if needed.
- Pour into a glass, sprinkle with cinnamon, and enjoy immediately.
Nutritional Information
Per serving (approximate):
- Calories: ~120
- Carbohydrates: ~9g
- Protein: ~12g
- Fat: ~3g
- Sugar: ~4g (naturally from pumpkin)
- Fiber: ~3g
Fall Flavor Without the Guilt
This Pumpkin Spice Protein Smoothie proves that fall flavors don’t have to mean heavy calories or sugar overload. It’s festive, nourishing, and perfectly in line with your reset goals. Keep it in your recipe rotation for a quick breakfast, post-workout refuel, or afternoon pick-me-up, and let pumpkin spice season work for your health instead of against it.
For more delicious recipes, check out these articles:
Weekly Wellness Recipe: Protein-Packed Pumpkin Chia Pudding