Pumpkin Pie + Protein Shake = Low Carb Heaven

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. 🙂

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


  1. Kathleen - October 25, 2014

    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. Mia - October 24, 2014

    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. Susan - October 24, 2014

    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.

    • Team Powell - October 24, 2014

      Chris and Heidi recommend that a protein powder have 5 grams of carbs or less. 🙂

    • Susan - October 25, 2014

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

    • Team Powell - October 26, 2014

      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.

    • Susan - October 25, 2014

      I love ice cream. Was thinking that popcicles made with shake mix would make a great meal.

  4. Debi - October 4, 2014

    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!

    • Team Powell - October 4, 2014

      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! 🙂

  5. Julie Riley - September 11, 2014

    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. Amy Mcclellan - September 7, 2014

    Thanks for sharing this! It was great:) and it will help get my pumpkin fix in a healthier way.

  7. Autumn - September 7, 2014

    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.

  8. Stacy - September 6, 2014

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


  9. Cheri - September 5, 2014

    Do you have how many grams of fiber this has?

    • Team Powell - September 6, 2014

      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.

  10. Marietta - September 5, 2014

    Sounds so yummy, can’t wait to make it. How much ice do you put in, I don’t want o make it watery?

    • Team Powell - September 6, 2014

      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! 🙂

  11. Cyndi - September 5, 2014

    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? 🙂

  12. Morgan J - September 5, 2014

    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!

  13. Misty - September 4, 2014

    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?

    • Team Powell - September 4, 2014

      How about adding some plain non-fat Greek yogurt in place of the protein powder?

    • Mindy - September 4, 2014

      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.

    • Jody Wenthe - September 4, 2014

      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! 🙂

    • Danielle - September 5, 2014

      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 =)

    • Gizelle Remington - September 5, 2014

      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.

  14. kim - September 4, 2014

    I’m going to have to try this with my cinnamon swirl protein powder!! It sounds yummy!

  15. Tanya - September 4, 2014

    Looks delish! Curious about how much fiber? I am a weight watcher and need to calculate points!

    • Team Powell - September 4, 2014

      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. 🙂

  16. Jamie - September 4, 2014

    I was wondering where she got the oatmeal cookie powder

    • Team Powell - September 4, 2014

      Unfortunately, I don’t have that info. It does sound yummy though!

    • Monica - September 4, 2014

      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.

  17. Pete - September 4, 2014

    Sooo pumpkin puree = the stuff in the can from the grocery store?

  18. Michele Painter - September 4, 2014

    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?

    • Team Powell - September 4, 2014

      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.

  19. Cynthia - September 4, 2014

    I’m allergic to almond, can it be done with soy milk or fat free milk?

    • Team Powell - September 4, 2014

      Yes, that should work. You’ll just have to adjust the nutritional info a bit. Enjoy!

  20. Amy - September 4, 2014

    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!

    • Team Powell - September 4, 2014

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

  21. Sherena - September 4, 2014

    How big is the bag of Bode Shake?

    • Team Powell - September 4, 2014

      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.).

  22. Jessica - September 4, 2014

    What brand of protein powder do you recommend?? Thanks! 🙂

    • Team Powell - September 4, 2014

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

  23. Jean - September 4, 2014

    How many grams of sugar ?

  24. Anita - August 26, 2014

    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! 🙂

  25. Anita - August 24, 2014

    could this be made with 1c almond milk and 1c water? Just seems like a lot of almond milk.
    Thank you! 🙂

  26. Steohanie - August 23, 2014

    What is pumpkin considered? It is a veggie?

  27. Alyssa Campbell - July 25, 2014


    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?


    • Team Powell - July 26, 2014

      The almond milk counts as the healthy fat portion of the meal. 🙂

  28. Rebecca - December 3, 2013

    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!

  29. Ashley - November 19, 2013

    I have made this quite a few times now! So delish!

  30. Maxine - November 16, 2013

    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

  31. Angela Pohuski - November 15, 2013

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

  32. Sharon Gist - November 14, 2013

    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.

  33. Marty - November 13, 2013

    I tried this protein drink and it is great. Thanks much for the info.

  34. Tonya - November 13, 2013

    I am allergic to flaxseed. What could I use as a replacement? It sounds delish!!

  35. Diane Davies - November 12, 2013

    What kind (brand) protein shake do you recommend? Do you have any opinions on VI shakes?

  36. ricitosdeplata - November 9, 2013

    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?

  37. tawny parsons - November 4, 2013

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

  38. Kerin - November 1, 2013

    Would this be a good snack for a low carb day??

    • Admin1 - November 1, 2013

      Yep! 🙂

    • carroll - September 4, 2014

      THis recipe looks great but curious is it more a snack or a meal?

    • Team Powell - September 4, 2014

      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.

  39. jacqueline vargas - October 31, 2013

    Love this recipe will try tomorrow. Thanks so much for all the inspiration you both give.

  40. Debbie - October 31, 2013

    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!

  41. Jen D - October 31, 2013

    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!

  42. Pat - October 30, 2013

    Is there a difference between flaxseed & flaxseed oil? I have the oil in our pantry.

    • Admin1 - October 31, 2013

      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? 🙂 Great question tho!

  43. Donna Liljegren - October 30, 2013

    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!

    • Admin1 - October 31, 2013

      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/

  44. Patty Mac - October 30, 2013

    Can coconut be used instead? I heard it was better for you than Almond Milk!

  45. Charlcie Ackarie - October 30, 2013

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

  46. Julie brown - October 30, 2013

    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

  47. Cindy - October 30, 2013

    I also love to add Chia Seeds to mine.

  48. Nancy Sustersic - October 30, 2013

    Can’t wait to give this a try in the morning~! Thanks for the tips! Go Heidi!!!

  49. valerie - October 30, 2013

    Could that be breakfast for kids on the go?

  50. Aimee - October 30, 2013

    I never know what kind of protein powder to buy. What should I look for?

    • Admin1 - October 30, 2013

      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.

  51. RHONDA DELAROSA - October 30, 2013

    OMG, thanks for always sharing so much with the public…thanks for being my trainers of choice. this is gonna be awesome…My DAUGHTER is gonna love this shake

  52. Janis - October 30, 2013

    What’s the best protein powder to use?

    • Admin1 - October 30, 2013

      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.

  53. Katrina Doiron - October 30, 2013

    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!

  54. Jolanta marzec - October 30, 2013

    I will try this today!! This sounds great!!

  55. Michelle - October 30, 2013

    This looks so tasty! I made something similar last night LOVE it! Tomorrow, I will be posting my recipe for my oatmeal cookie protein shake recipe!

  56. christina - October 30, 2013

    what is the brand of the oatmeal cookie protein powder? 🙂 that sounds AMAZING!!!

    • Admin1 - October 30, 2013

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

  57. Debbie Clark - October 30, 2013

    Can this be enjoyed on a Low Card day even with 10 carbs in it?

  58. liba - October 30, 2013

    Thanks for sharing! I can already feel the yummy taste in my mouth! mmm im drooling!

  59. Karen - October 30, 2013

    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!!

  60. Erin Lanza - October 30, 2013

    Im so glad you posted this!! Looking for some
    options to eat on my low carb days!

  61. Teri Milnes - October 30, 2013

    Also delicious with frozen banana added!!

  62. Wanda - October 30, 2013

    Wish it would give all of the NUTRITION INFO

  63. AMC - October 30, 2013

    I cannot wait to make this for dinner tonight! Pumpkin…it’s whats for fall 🙂

  64. Jessica - October 30, 2013

    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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