Healthy Pumpkin Spice Protein Milkshake (No Ice Cream!)
You would never know that this Healthy Pumpkin Spice Protein Milkshake is sugar-free! Delivering loads of protein and flavored with the perfect fall spices, this delicious healthy smoothie is the perfect snack or morning breakfast.

An Easy Pumpkin Spice Shake Recipe
Protein is something I prioritize in my family’s meals, snacks, and even milkshakes.
Yes, milkshakes.
What makes me love milkshakes most is how easy and quick they are. A quick whir of the blender and four cups later, my kids’ bellies are full of great nutrition.
This recipe for a pumpkin pie spice protein shake is so easy. No complicated ingredients. No labor-some work in the kitchen.

Pumpkin Spice Shake Without Ice Cream
Ice cream is often a common ingredient in pumpkin spice milkshakes.
And I understand. Ice cream is one of my favorite things of all time. (And, in my opinion, ice cream itself can be made healthfully.)
But ice cream is not something that I serve to my children every day–or that I necessarily want to use in a protein milkshake.
So I made this protein shake recipe without ice cream. A simple opt-out, without loss in flavor.
How to Make a Pumpkin Spice Protein Milkshake Without Sugar
Another change you will notice in this recipe–in contrast to regular pumpkin spice shakes–is that it is completely free of refined sugar.
(YAY!)
Leaving out ice cream from the recipe was a huge step toward eliminating the sugar content. But to truly make it taste like pumpkin pie spice, it also needed sweetener.
How did we do that?
With one of my favorite ingredient exchanges: natural sweetener.
For this recipe, I chose to use raw honey rather than maple syrup.
That was just a personal preference (as well as a financially-based decision, given that pure maple syrup can often be quite a bit more expensive than honey). You most definitely can make this recipe with maple syrup rather than honey. Be my guest. 😉

What Makes This Pumpkin Spice Protein Smoothie Healthy
Pumpkin puree.
Instead of using pumpkin pie filling, we use pure pumpkin puree. (In fact, I love making pumpkin puree at home. It’s super easy!)
We skip the additives and preservatives and get all the nutrients, which include:
- Vitamin A (an impressive 245% of the Reference Daily Intake)
- antioxidants
- potassium
- Vitamin C
- fiber (source).
Animal-based protein powder.
Not everyone adheres to an animal-based diet. But if you are aware of the benefits, you will most definitely appreciate the use of grass-fed whey protein in this protein shake.
Pure vanilla extract.
As in all our recipes, we prioritize real, pure ingredients whenever we can.
Vanilla extract is one of the ingredients on which I don’t compromise.
By using pure vanilla extract, we don’t expose our bodies to caramel coloring.
Natural sweetener (no refined sugar).
We use raw honey to sweeten this protein shake. To learn more about the benefits of raw honey, read this article by Healthline.

Protein Milkshake With Protein Powder
While I am not the biggest fan of protein powders (for the sake of finances and varied protein sources, I prefer to add protein through whole ingredients rather than pre-packaged powders), I do use a protein powder in this recipe.
And I’m not sad about it because I know it is from a great source.
Which brand do I use? Our family’s favorite: Mt. Capra Clean Whey Protein.
The reason we love this brand is because it is animal-based, grass-fed protein powder from a family farm–basically as clean as you can possibly get. You can buy it here.
Sources of Protein in This Protein Shake
Protein powder.
Our family’s preferred protein powder is Mt. Capra Clean Whey Protein.
Greek yogurt.
Greek yogurt is packed with protein!
According to Healthline, “[a] 7-ounce (200-gram) serving of Greek yogurt provides 20 grams of protein, which makes it a high protein food.”
Besides being rich in protein, Greek yogurt also boasts a host of “essential vitamins and minerals including B12, selenium, and zinc — all of which play important roles in supporting your health” (source).
Milk.
The whole milk we use in this recipe adds even more protein.
As the Cleveland Clinic claims, “[m]ilk is a good source of high-quality protein, with about 8 grams of protein per cup.”
Pumpkin.
Believe it or not, pumpkin does have protein–though not as much per cup as some other sources (WebMD).

Ingredients for Healthy Pumpkin Spice Protein Shake
- 1 1/2 cups frozen sliced bananas
- 1/2 cup pumpkin puree (not pumpkin pie filling)
- 1/2 cup plain Greek yogurt (unsweetened, unflavored)
- 1/2 cup whole milk
- 1 to 2 Tbsp. protein powder (our favorite is linked in the recipe notes)
- 3 Tbsp. raw organic honey
- 1 tsp. pumpkin spice
- 1 tsp. pure vanilla extract
- a handful of ice cubes
- homemade whipped cream, to top
- homemade caramel sauce, to top
How to Make Healthy Pumpkin Spice Protein Shake Without Ice Cream (Step by Step Guide)
Step One: Place all ingredients in the blender. Blitz until all ingredients are completely combined, with no lumps remaining.
Step Two: Pour into a glass cup. (This recipe makes a single serving.)
Step Three: Enhance the flavor (and still keep the milkshake sugar-free) by topping with Easy Homemade Maple Vanilla Whipped Cream and drizzle with Easy Homemade Caramel Sauce with Coconut Milk and Honey. Serve immediately.
Healthy Toppings for This Protein Shake
How do you top a milkshake without adding refined sugar? Let me share with you my family’s top two favorite options.
I love adding Easy Homemade Maple Vanilla Whipped Cream for an easy recipe level-up. We use it on our Easy Healthy Greek Yogurt Pumpkin Muffins (Gluten Free + No Sugar!), and it’s amazing on this shake.
Another favorite is Easy Homemade Caramel Sauce with Coconut Milk and Honey. We simply drizzle it over the whipped cream. (It’s also super tasty swirled into the shake itself!)

Pumpkin Pie Spice Protein Smoothie FAQs
Can you make a protein shake ahead of time?
As with all milkshakes, the ingredients of protein shakes tend to separate. The longer you leave them sit (whether in the fridge or at room temperature), the more they separate.
Thus, it is recommended that you make protein shakes right before serving them and not ahead of time.
Can you make pumpkin spice shakes without ice cream?
Yes! This recipe for Healthy Pumpkin Spice Protein Milkshake is proof.
While you do not need ice cream for a protein shake (and can easily omit it from a recipe), you do need to add something in its place.
For a great ice-cream-free protein shake, use a natural sweetener (to replace the sweetness of the ice cream) and a thick dairy product (such as heavy cream, coconut milk, Greek yogurt, or whole milk).
The results may be a bit thinner in consistency than the original recipe.
More Pumpkin Snack Recipes

Other Protein Snack Recipes to Make
Try These Other Fall-Inspired Snack Recipes Next
- Fall Gouda Cheese Dip with Butternut Squash
- Easy Healthy Greek Yogurt Pumpkin Muffins (Gluten Free + No Sugar!)
- Protein Pear Fruit Pudding
Healthy Pumpkin Pie Spice Protein Shake Recipe Card

Healthy Pumpkin Spice Protein Shake
You would never know that this Healthy Pumpkin Spice Protein Milkshake is sugar-free! Delivering loads of protein and flavored with the perfect fall spices, this delicious healthy smoothie is the perfect snack or morning breakfast.
Ingredients
- 1 1/2 cups frozen sliced bananas
- 1/2 cup pumpkin puree (not pumpkin pie filling)
- 1/2 cup plain Greek yogurt (unsweetened, unflavored)
- 1/2 cup whole milk
- 1 to 2 Tbsp. protein powder (our favorite is linked in the recipe notes)
- 3 Tbsp. raw organic honey
- 1 tsp. pumpkin spice
- 1 tsp. pure vanilla extract
- a handful of ice cubes
- homemade whipped cream, to top
- homemade caramel sauce, to top
Instructions
- Place all ingredients in the blender. Blitz until all ingredients are completely combined, with no lumps remaining.
- Pour into a glass cup. (This recipe makes a single serving.)
- Enhance the flavor (and still keep the milkshake sugar-free) by topping with Easy Homemade Maple Vanilla Whipped Cream and drizzle with Easy Homemade Caramel Sauce with Coconut Milk and Honey. Serve immediately.
Notes
Our favorite protein powder to use in this recipe: Mt. Capra Clean Whey Protein.
Recipe for sugar-free homemade caramel sauce with coconut milk and honey
Recipe for maple vanilla whipped cream (sugar-free).
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