Pumpkin Pie + Protein Shake = Low Carb Heaven

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Pumpkin Pie + Protein Shake = Heaven https://heidipowell.net/4411

Originally posted October 30, 2013

I stole this way-too-yummy shake recipe off the Instagram account of my good friend (and fellow fitness junkie), Kacey Luvi. If you?re not a fan of protein shakes, I beg you to please try this one?you won?t regret it!

As Kacey said, ?Fall and fitness have never tasted so good.? Mmmm?she’s right. Even better? It is the perfect Low Carb shake for those Carb Cycling.

Pumpkin Pie Protein Shake – serves 1


2 cups unsweetened vanilla almond milk
2-3 tablespoons pumpkin puree
1 scoop vanilla protein powder
3-4 shakes each of cloves, ginger, nutmeg, and cinnamon
2 tablespoons ground flaxseed


1. Pour all ingredients into a blender.
2. Add ice and blend to experience healthy heaven in your mouth. πŸ™‚

Nutritional information: Each serving has 236 incredibly healthy calories, 23 grams of protein, 10 grams of carbs, and 12 grams of fat.

Thank you, Kacey!



Related reading:

My (Almost) Famous Pumpkin Pie Overnight Oats!
Gluten-Free Pumpkin Chocolate Chip Cookies
Protein Waffles with a Pumpkin Twist!
Pumpkin Pecan Pie
Pumpkin Protein Pancakes with Pumpkin Seed Granola

101 Responses

  1. I have lost 18 pounds, however, I have to lose tons more for my 9th surgery on Dec. 15th (Total hip replacement). I found out I was diabetic a month ago. How do I find out what to buy or how to start the program with minimal sugar. I love the pumpkin shake, but how much sugar does it have?

  2. Like the idea…however I would like to know the iron content if possible please, doing weight loss (kicked away 60 lbs so far), but I am anemic and so try to focus my nutrition not only on being balanced, but high in iron, vit c & b vits…any suggestions would be appreciated.

  3. Your pumpkin shake sounds yummy. Love pumpkin. I’m sure the Vemma shakes are good but a little costly for me. I purchased Nature’s Way Metablic Reset. It has 21 g protein & 13 g carbs. Is that too much? Makes up good & thick.

    1. Chris and Heidi recommend that a protein powder have 5 grams of carbs or less. πŸ™‚

    2. What & where can I find a good tasting protein shake mix that meets your criteria & fits in my budget?

    3. You can find protein powders pretty much anywhere. Just look for one that has between 15-20 grams of protein and 5 or less grams of carbs per serving.

  4. I am just starting carb cycling and wil be using the Classic Cycling. Can this be used for breakfast too since it has flaxseed oil and it is considered a fat and from what I can decipher I should only have protein, carbs and veggies and/or fruit? Is there a place in the Choose More Lose More for Life book that has exactly what and when I should be eating other than on page 72? Thanks and I am so looking forward to my new transformation!

    1. You’re correct – this shake is a great option for low carb meals (not breakfast). That graphic on page 72 is an awesome one and shows you exactly what to eat for every meal. Happy carb cycling! πŸ™‚

  5. Love carb cycling. I have PCOS and this has totally turned my numbers around. Trying the pumpkin shake tonight since it is a low carb option. I did notice in your book for the high carb shakes you also use almond milk, is that ok?
    Thanks! Love you both!

  6. While this is good, I wouldn’t call it “heaven in my mouth.” Also there is NO WAY I could drink all of this. 2 cups of almond milk with all the ingredients almost double in size once blended. I had to cut the almond milk in half and play with the rest of it. I still put the full scoop of protein powder in (since almond milk is only 1 gram of protein per serving.

  7. Just got your shakes in the mail yesterday. Had our first Powell Erfect Nreakfast this morning! Can’t wait to try this recipe!


    1. There would be about a 1/2 a gram of fiber in the pumpkin, about 4 grams in the flaxseed, plus whatever fiber is in the protein powder you?re using.

    1. Since the recipe doesn’t say, add a few cubes at a time until it’s the consistency and taste that you’d like. Enjoy! πŸ™‚

  8. I’m about to make this fantastic sounding smoothie! I’ll be at the Anschutz Bootcamp week of Oct. 19th, can you drop this little recipe by them? πŸ™‚

  9. This is absolutely delicious! Heidi, you and your friend are goddesses! I could drink this every day until my wedding and prowling weight! God send!

  10. I have Crohn’s disease and protein powder and shakes are on the “do not do list” is there a way to make a protein shake or this shake without the protein powder but still get the benefits?

    1. I also have it I just found out month or so a go and I’ve been trying to lose weight as Well and I use herbalife shakes. . But also trying to figure out how to change my eating ways every thing greesey hits me at once.

    2. Misty, from what I have read about Crohn’s Disease, I believe that it may be the whey in many protein shakes that may be the reason why they are put on the “do not do list,” but have you considered trying a vegan protein powder? Of course, you should check with your doctor, but that may be an alternative for you.
      I am an Arbonne consultant and we offer a vegan protein powder that consists of rice, cranberry and pea protein. I am sure there are several other brands available, just make sure to do your research to find what is safest for you! πŸ™‚

    3. I make a protein shake without powder. I use about a handful of frozen berries, some fresh organic spinach leaves, a teaspoon of Chia seeds, then fill it up with Almond milk and blend. I use a personal blender for this one =)

    4. Misty, I have Crohn’s as well and use the Nutriblast to make drinks. I am going to try this with yogurt and see how it goes. If you don’t have a problem with yogurt, it is a good way to add protein.

    1. There would be about a 1/2 a gram of fiber in the pumpkin, about 4 grams in the flaxseed, plus whatever fiber is in the protein powder you’re using. πŸ™‚

    1. I have oatmeal cookie powder that I purchased from a Complete Nutrition store. Only 95 calories and 6 grams of fiber per scoop, the bag says Reclaim Light and Lean.

  11. Wondering if I can use the Vemma Bod.e Vanilla Meal Replacement Shake Mix and what changes I need to make to use this with the meal plan?

    1. That’s a great question! If you use the Vemma meal replacement powder, that 1 scoop counts as part of a carb portion. The almond milk would count as a healthy fat. So that would make this a great reward day/meal option. If you want to drink it as a high carb meal, you’d need to replace the almond milk with something else lower in fat.

  12. I get the whe “healthy fat” thing, but still struggling with 10 grams. Could this work with skim milk and a splash of almond extract? Thanks, Heidi, for the yummy sounding treat!

    1. Yes, that could work. You’ll just need to adjust the nutritional information, and the skim milk would add additional carbs. Enjoy!

    1. It contains either 32 one scoop servings or 16 two scoop servings, depending on if you’re mixing it with water or some sort of milk (almond, soy, skim, etc.).

    1. The Powells love their Powell Perfect Protein Shake powder. You can learn more about it at transform.vemma.com.

  13. Hello,
    What is the benefit of the ground flaxseed? I don’t have any yet and was wondering if it is ok to leave out.
    Thank you! πŸ™‚

  14. Hey,

    Just wondering why its good for low carb days – getting started on carb cycling and was curious because of the almond milk why its ok (I have read the book) just a tad unclear?


  15. What a small world! I clicked on this link for the shake recipe and saw that you and Kacey know each other. I went to high school with her! So funny!
    Can’t wait to try the recipe it sounds so good!

  16. I’ve done this recipe twice now and I absolutely love it! It might be my obsession with fall foods and pumpkin everything buuuuut thats up for debate =). For all who are curious, heres what I did differently:

    2 parts unsweetened vanilla almond milk to 1 part water (just cost efficient for me)
    Nutmeg, cinnamon, allspice, and pumpkin pie spice (MOREEE PUMPKIN!)
    2 Tbsp ground chia seeds (its all I had and worked just fine)

    Also, I recently saw the idea on Pinterest to freeze smoothies in a muffin tin (or ice tray or the like) and put them in zip lock bags for a quick drop in a blender if your in a hurry and don’t have time to do all the fixin’ and mixin’ What a concept! This will be tried in the near future =D

  17. Took a blender to work tries the pumpkin pie shake, now my co-worker and I have a protein shake for breakfast at work.

  18. I love my Vemma Bode shakes and look forward to using the Vanilla shake tomorrow with the pumpkin added. Sounds great for the holidays–my sister loves anything pumpkin and will go for it. Tomorrow is my high carb day too.

  19. Great recipe but is this a maintenance recipe? Why do I ask? Has fat (flax) and fruit but not a serving size. Is this a recipe for a low carb day or a high carb day?

  20. just made this after my run on Saturday and it tasted like pumpkin pie!! so delicious. thank you for sharing!

    1. Since it has a healthy fat (almond milk) and protein, it could be a low carb meal with some added veggies since the pumpkin really isn’t a complete veggie portion.

  21. Thanks for the info in the comments on what to look for in a protein powder. There are so many on the market it does get confusing!

  22. I got sick from a protein powder I tried, anything you suggest instead of protein powder? I saw your post below maybe I will try a different brand this time with 20 grams of protein and less than 5 grams of fat. Thanks!

    1. There is a difference. You want to use actual ground flaxseed for this shake and not the oil. It would be like using sunflower seeds or sunflower oil. Make sense? πŸ™‚ Great question tho!

  23. This recipe looks delicious. Could you please tell me which brand of protein powder you recommend…and who makes the Oatmeal Cookie flavored one? I’d really like to try it.
    Thanks so much!

    1. For protein powder, each scoop should generally be an average of 20 grams of protein and under 5 grams of carbs. Make sure you pay attention to the nutrition label as some serving sizes are for 2 scoops. I like to use our Vemma Bod-e brand. You can buy it here: http://transformnow.vemma.com/

  24. What kind of protein powder is best? The Oatmeal cookie sounds amazing but no sure what brand is best/cleanest.

  25. Even though I live in the UK I’m going to try this recipe..so far I’ve lost 6lb in a week andahalf..your daily tips are so helpful and motivating.thank you Chris

    1. For protein powder, each scoop should generally be an average of 20 grams of protein and under 5 grams of carbs. Make sure you pay attention to the nutrition label as some serving sizes are for 2 scoops.

    1. For protein powder, each scoop should generally be an average of 20 grams of protein and under 5 grams of carbs. Make sure you pay attention to the nutrition label as some serving sizes are for 2 scoops.

  26. I have been doing this and bringing it on the go instead of paying for a coffee at a shop. Its so yummy and I also add cinnamon. Perfect for fall! Btw, have also been making the homemade granola bars to save money and to know what ingrediants are in what I eat (ones at the store are full or so much garbage) and they are so delicious. You and your husband have inspired my fiance and I to live a healthier and positive life!

    1. I didn’t get the name of the brand from her but I’m sure you could do a search on Google for one. πŸ™‚

  27. Thank you Heidi for sharing this most amazing shake!!
    Pumpkin seeds are one of nature’s most perfect foods. They contain many libido vitamins including the B vitamins, and vitamins E, C, D, and K. They are essential sex drive minerals like calcium, potassium, niacin, and phosphorous.
    Have a great day!!

  28. I have this a couple times a week in the fall. Definitely my favorite fall protein smoothie. I never thought of putting flaxseed in it, I put chia seeds in mine. I will have to try the flaxseed. Thank you!

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