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Low-carb pumpkin spice protein smoothie in glass with cinnamon garnish on modern table
Sophy

Low-Carb Pumpkin Spice Protein Smoothie

A delicious keto-friendly pumpkin spice protein smoothie with only 6-8g net carbs and 25g protein. Perfect for fall breakfast or post-workout nutrition.
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Prep Time 5 minutes
Total Time 5 minutes
Servings: 1 serving
Cuisine: American
Calories: 280
Ingredients Method Notes

Ingredients
  

Base Ingredients:
  • ¾ cup unsweetened almond milk or coconut milk for extra creaminess
  • ¼ cup pure pumpkin puree not pumpkin pie filling
  • 1 scoop vanilla or unflavored keto protein powder whey or plant-based
  • 2 tablespoons heavy cream or full-fat coconut cream
  • ½ cup ice cubes
Flavor & Sweetness:
  • 1 teaspoon pumpkin pie spice or ½ teaspoon cinnamon + ¼ teaspoon each nutmeg and ginger
  • ½ teaspoon pure vanilla extract
  • 1-2 tablespoons keto-friendly sweetener erythritol, monk fruit, or stevia to taste
Healthy Fats (choose one or combine):
  • 1 tablespoon MCT oil or coconut oil
  • 2 tablespoons nut butter almond, cashew, or pecan
  • ¼ avocado for ultra-creamy texture
Optional Boosters:
  •  
  • 1 tablespoon chia seeds or ground flaxseed adds fiber and omega-3s
  • ¼ teaspoon xanthan gum for extra thickness
  • Pinch of sea salt enhances flavors

Method
 

  1. Prepare Your Ingredients: If using frozen pumpkin puree (a time-saving trick for meal prep), allow it to thaw slightly for easier blending.
  2. Layer Strategically: Add liquid ingredients first (almond milk and heavy cream), followed by pumpkin puree, protein powder, and spices. This layering technique prevents protein powder from sticking to the blender blades.
  3. Blend on Low, Then High: Start blending at low speed for 10-15 seconds to combine ingredients, then increase to high speed for 30-45 seconds until your low-carb pumpkin spice protein smoothie is completely smooth and creamy.
  4. Adjust Consistency: Too thick? Add more almond milk in 2-tablespoon increments. Too thin? Add more ice or a small amount of xanthan gum.
  5. Taste and Tweak: Sample your pumpkin spice smoothie and adjust sweetness or spice levels according to your preference. Remember, you can always add more but can't take it away.
  6. Serve Immediately: Pour into your favorite glass and optionally top with a sprinkle of cinnamon, a dollop of whipped cream (unsweetened), or a few crushed pecans for added texture.

Notes

Nutritional values vary based on specific brands and optional ingredients used.