Low Carb Keto Sugar Free Pumpkin Pie Protein Smoothie
Just 6 ingredients for this easy keto sugar-free pumpkin pie protein smoothie!
Pumpkin Pie Protein Shake
This pumpkin pie protein smoothie has 13 grams of protein! This orginial recipe using cottage cheese before it was even popular, was first published back in 2012!
Cottage cheese is getting all the glory right now, but I’ve been developing recipes using it for years so I had to bring this healthy pumpkin pie smoothie recipe out of the archives for you!
Health Benefits of Pumpkin
According to my favorite app Cronometer, 1 cup of canned pumpkin has 7 grams of fiber, and contains beta carotene, which is an great antioxidant for your immune system.
It also has an excellent source of Vitamin A and contains a good amount of iron, and a great source of Vitamin C, Vitamin E and Vitamin K, as well as potassium.
1 cup of pumpkin puree has 49 calories and 12 grams carbs so it is keto friendly.
Can I Swap Cottage Cheese with Plain Greek Yogurt (whole milk)?
Yes you can swap cottage cheese and Greek yogurt as they are very similar, but cottage cheese does have more protein and a little bit less carbs.
I prefer cottage cheese because I think it makes for a perfect consistency for this pumpkin shake. If you’re not a fan of the texture, I promise you can’t taste it once you blend it up really good.
4% Cottage cheese in one half cup has 103 calories and 11.7 g protein and 3.5 carbs.
One half cup of plain Greek yogurt has 103 calories and 10 g protein and 3.9 carbs.
I would not recommend using vanilla Greek yogurt because it contains sugar and has 11.1 g carbs in a half cup serving, according the Cronometer.
It’s officially Fall and that time of year also means it’s pumpkin season so PUMPKIN recipes are popping up everywhere!!
So it is only fitting to bring you my take on a healthy pumpkin pie……as a pumpkin spice protein shake of course! It’s perfect way to get in a protein filled quick breakfast without much time in the kitchen and so easy to grab-n-go for busy mornings!
With combining of few of my favorite simple ingredients in each of these smoothie recipes, Pumpkin Vanilla and Low Fat Blueberry Protein, I made this healthy pumpkin protein shake which satisfies those pumpkin pie cravings!
If you love all things pumpkin, especially when craving a slice of pumpkin pie, this honestly tastes like pumpkin pie filling that you can drink!
Of course it is super good on it’s own without any topping, but if you have a can of coconut milk and you leave it in the fridge overnight without a cover it turns to CREAM and it is dairy free!!
Whip it up with some liquid stevia in your stand mixer and add on top! Check this dairy free whipped cream recipe for more detailed directions. Or use my Sugar Free Whipped Cream instead!
Sprinkle on a little cinnamon on your pumpkin spice protein smoothie and you are done, enjoy immediately!!
Can I Swap Collagen with Whey Protein Powder?
You could swap protein powder for the collagen I used.
Here’s the nutrition facts for 10 grams of collagen peptides, unflavored; 35 calories, 9 grams protein and no carbs. I use Pure Collagen from the Naturally Nourished line because it is the best I have found and I’ve been seeing better skin, hair and nails using it regularly.
1 scoop or 12 grams of whey protein powder, unflavored by the brand Bulletproof, has 50 calories and 7.5 grams protein with 2 carbs.
If you use one scoop with 30 grams of vanilla protein powder by the Jay Robb brand, it has 100 calories, 25 g protein and 1 carb because it doesn’t contain artificial sweeteners or ingredients.
Can I Make this Ahead?
You could definitely make this pumpkin protein smoothie ahead of time. I’d mix it up and place in a mason jar covered or any airtight container.
If you have time in the morning, blend it again in your blender or if it’s in a mason jar, just give it a good shake.
You could also opt to add all ingredients in the blender the night before but don’t blend until the morning you want to grab it and head out the door with your easy pumpkin smoothie breakfast shake.
More Cottage Cheese Recipes
Peanut Butter Cottage Cheese Ice Cream
High Protein Chocolate Smoothie
Keto Sugar Free Healthy Pumpkin Pie Protein Smoothie
Sugar Free Pumpkin Pie Protein Smoothie
Ingredients
- 2 tbsp pumpkin puree
- 1/2 cup unsweetened almond milk or whole milk
- 1/2 cup cottage cheese or Greek yogurt
- 1 scoop collagen or protein powder
- 1 teaspoon pumpkin pie spice
- 1/2-2 tsp pumpkin liquid stevia
- 1/2 cup ice
- Sugar Free Whipped Cream optional topping
- optional toppings for a smoothie bowl; hemp seeds, pumpkin seeds, flax seed meal, fresh fruit, and/or chia seeds
Instructions
- Combine all ingredients into a high-powered blender and blend until smooth.
- Adjust sweetener to your taste buds, if needed.
- Enjoy immediately or see storage info above!
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
I am definitely savng this one. I used regular liquid stevia and pumpkin spice extract. The good news is I have enough pumpkin puree left to make several more! yummy.
Thank you!
Your “print” button doesn’t seem to work.
Hello! Your recipe is amazing. Can you please tell me the type of canned pumpkin you use? I’ve bought Whole Foods and Libby’s but had to throw out several cans (along with the shakes) due to grit-like substances in the cans.
Thanks so much for your help!
oh that’s horrible! I’ve used both of those brands without trouble.
OMG! Just made this for lunch and used coconut yogurt instead of the cottage cheese and it was amazing!!!! My second batch is already ready to go in the fridge for tomorrow!
How many smoohies does this make? Just one?!?!
Just one 🙂
If I don’t have liquid stevia only packets, how much do you think I should use? Can’t wait to make this! Thanks!
1-2 packets but just taste it and see if you need more.
Oh I love pumpkin smoothies. . .I love how this one has so much protein in it!
Yum! Pum! Pum! Looks fabulous…will make soon. Thanks –
This sounds delicious, but I wonder why you make a point of saying pasteurized eggs. From what I read, the pasteurization process strips the nutrients from food and pasteurized dairy (cottage cheese) is difficult to digest. I plan to try with raw cheese and coconut substitutions. Thx for sharing 🙂
Some people were concerned about eating raw egg whites.
I’ve been in love with your other protein smoothies using egg whites! I just got more at the store today…..so gonna have to give this one a try. Cuz I heart pumpkin too…..I’ve seriously been enjoying my winnings from the NuNaturals giveaway. So delish! I’ve just been adding the lemon & orange drops to my water….fresh & sweet! Thanks so much 🙂
I’m so happy you like them just as much as I do Leigh Anne!! Glad your enjoying your stevia drops too!!
This recipe sounds wonderful!! But we can’t have dairy!! So any suggestion to use!! I was thinking of using coconut milk or oil instead!! What do you suggest???
what about coconut yogurt or yes coconut milk even.
Do you have any dairy free ideas instead of cottage cheese/greek yogurt?
Maybe just replace it with a dairy free protein powder or what about a coconut yogurt which is dairy free?
Years ago I used to make apumpkin protein smoothie but I havent done it in a while. This looks great!
Pumpkin is my favorite so I wait all yar for all the pumpkin flavored foods to pop up. Unfortunately most of them arent healthy so its always fun to make our own adaptions.
Thanks Janel!
Hey – I just reacently just started fowlling you and am in LOVE with your page!! I have been loving all of your recipes lately, especially these pumpkin ones and other “fall” time recipes and ideas!! Pumpkin is AMAZING!! Im really looking forward to what you have for this holiday season!!
Thank you very much! I appreciate the kind words!
I love to put cottage cheese in my smoothies, but I wish it wasn’t so sodium packed.
I know but you could use Greek plain yogurt instead if you like.