Pumpkin Spice Protein Shake

Name: Pumpkin Spice Protein Shake
Prep time: 5 min
Total time: 5 min
Yield: 2 servings
Cuisine: American
Ingredients: ¾ cup (180 ml) pure pumpkin puree (not pie filling); 1½ scoops (40 g) vanilla protein powder, unsweetened, unflavored if possible; or sweetened vanilla if you prefer less added sweetener; 1¼ cups (300 ml) unsweetened oat milk, cold; 2 tablespoons (30 ml) pure maple syrup; ¾ teaspoon (1.88 g) ground cinnamon; ¼ teaspoon (½ g) freshly grated nutmeg; ⅛ teaspoon (¼ g) ground ginger; 0.06 teaspoon (⅛ g) ground cloves (optional); ¾ cup (150 ml) ice cubes or frozen banana slices; ¼ teaspoon (1¼ ml) pure vanilla extract (optional)

From the MyKitchenBank Kitchen

A creamy, warming protein-packed shake that captures autumn flavors without excessive sugar. Pumpkin puree blends with vanilla protein powder and oat milk, sweetened lightly with maple syrup and balanced with warm spices—cinnamon, nutmeg, ginger, and cloves. Perfect for a quick breakfast, post-workout drink, or seasonal snack.

Prep: 5 min
Cook: —
Total: 5 min
Makes: 2 shakes (about 10 oz / 300 ml each)

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Steps

Before you start

Chill your blender pitcher or glasses in the freezer for 10 minutes if you prefer an extra-cold shake
Make sure your protein powder is completely lump-free; sift if needed
Have ice ready—frozen banana pieces work great for extra creaminess and body

1
Combine wet ingredients
- Pour the cold oat milk into your blender, then add the pumpkin puree and maple syrup.
- Start with these wet ingredients first to create a smooth base.
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Tip: Wet ingredients first prevent the powder from clumping and create a smoother blend.
2
Add protein and spices
- Measure out the vanilla protein powder into a small bowl and whisk gently with a fork to break up any lumps.
- Add the cinnamon, nutmeg, ginger, and cloves (if using) to the blender.
- Pour in the protein powder.
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Tip: Whisking the protein powder before adding prevents lumps that won't blend smoothly.
3
Add ice and vanilla
- Add the ice cubes or frozen banana slices and vanilla extract (if using) to the blender.
- Don't overfill—the blender should be about two-thirds full for optimal blending.
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Tip: Frozen banana adds natural creaminess and body; regular ice makes it thinner but more refreshing.
4
Blend until smooth
- Secure the blender lid and blend on high speed for 45–60 seconds until completely smooth and creamy.
- Stop and scrape down the sides with a spatula if needed, then blend for another 15–20 seconds.
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Ready when: Shake is smooth and creamy with no visible specks of protein powder or ice chunks; if using frozen banana, no chunks remain.
Tip: Don't over-blend or the shake becomes too thin and aerated. Stop as soon as smooth.
5
Pour and serve
- Pour the shake into two chilled glasses, dividing evenly.
- Serve immediately while cold and frothy.
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Tip: Pre-chilled glasses keep the shake colder longer and add a nice presentation touch.

Good to know

Tips

For a lower-sugar version, use unsweetened vanilla protein powder and reduce maple syrup to 1 tablespoon (15 ml). The spices provide plenty of perceived sweetness.
Make it a meal: add a handful of spinach or kale (it won't change the color much with the pumpkin) for extra vitamins, or stir in 1 tablespoon (15 ml) of almond or peanut butter for fat and protein balance.
Frozen banana slices create a naturally thick, soft-serve-like consistency without diluting the flavor with extra ice. Freeze banana pieces on a tray first, then store in a freezer bag.
If your shake is too thick, add more oat milk by ¼ cup (60 ml) increments and blend again. If it's too thin, add more ice or frozen banana and blend briefly.

Storage & reheating

Store any leftover shake in an airtight container in the refrigerator for up to 1 day. Note that separation and settling will occur; stir or shake well before drinking. For best texture and flavor, drink immediately after blending.

Substitutions

unsweetened oat milk → unsweetened almond milk, cashew milk, or regular 2% milk. Almond and cashew will be thinner; milk will be richer and slightly sweeter. Adjust maple syrup down by 1 tsp if using sweetened milk.
vanilla protein powder → unflavored plant-based protein or Greek yogurt (½ cup / 120 ml replaces 1.5 scoops protein). Greek yogurt adds tanginess and extra creaminess; reduce maple syrup to 1.5 tsp if using sweetened yogurt.
pure maple syrup → honey, agave nectar, or monk fruit sweetener (use ¼ tsp pure stevia if using stevia). Honey and agave add slight flavor shifts; stevia won't add any flavor but may taste slightly bitter if too much is used.
ice cubes or frozen banana slices → 1 frozen banana (broken into chunks) or regular ice cubes with frozen banana. Frozen banana makes the shake thicker, creamier, and more filling. Use regular ice if you prefer a lighter, more drinkable texture.