The chill in the air lets you know that it's pumpkin spice season again.
But while so many pumpkin spice offerings make a cameo on menus everywhere (hello, lattes, doughnuts and energy bars), most of these treats are, sadly, packed with added sugar (and calories) and less than healthy.
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That's why recipe developer and food blogger Yumna Jawad of Feel Good Foodie helped us create a smoothie that gives you all that pumpkin spice goodness, but with plenty of nutrients and protein to keep you full. Toss just a few ingredients you probably already have on hand into the blender and in no time, you can be sipping your way to pumpkin-spice nirvana.
What makes this pumpkin protein smoothie better than other seasonal treats? For one thing, it has actual pumpkin in it.
"One cup of canned pumpkin has about 7 grams of fiber, and it's also low in calories," Vanessa Rissetto, RD, CDN, tells LIVESTRONG.com. "This pumpkin spice smoothie is also nutrient-dense, so it can help keep you full while also helping to promote weight loss."
This delicious smoothie also has no added sugar — instead, ripe bananas bring the sweetness in a healthy way. "A medium-sized banana has only about 105 calories and consists almost exclusively of water and carbs," Rissetto says, noting that a banana also provides 3 grams of fiber and 11 percent of your daily value of immune-supporting vitamin C.
Tip
Use overripe, frozen bananas for the best texture. This will get you a thick, creamy smoothie without adding ice, which can dilute the flavor.
Also adding to the satiety factor: Greek yogurt, which is "a great source of protein with about 19 grams per cup," Rissetto says. "Greek yogurt also has probiotics to help maintain gut health and a fair amount of potassium to help balance out your sodium intake."
So go ahead, get your pumpkin spice on, and feel good about it.
Protein Pumpkin Spice Smoothie Recipe
Serves: 2
Time: 5 minutes
Ingredients
- 2 cups unsweetened almond milk
- 1 cup canned unsweetened pumpkin
- 2 frozen and ripe bananas
- ½ cup Greek yogurt (plain or vanilla)
- 2 tbsp vanilla protein powder
- 1 tsp pumpkin pie spice mix
Tip
This smoothie is a great way to use overripe bananas without adding a sweetener (and extra calories)!
Instructions
Step 1
Gather all your ingredients. (You can skip putting them into separate bowls to cut down on dish-washing time.)
Step 2
Place all ingredients in a high-speed blender in the order listed. You'll want to add the liquid (almond milk, in this case) first, which helps blend everything together more easily and avoid clumping.
Step 3
Blend the ingredients for 2 to 3 minutes, until you get a smooth and creamy texture.
Step 4
Taste the smoothie, adding more almond milk if it is too thick or adding a sweetener of choice if it's not sweet enough for you. If you need a bit more sweetness, we recommend a tablespoon of honey or maple syrup, or trying a quarter packet of stevia instead.
