Pumpkin Spice Protein Smoothie

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Mmmmm- I love fall.  C’mon- you know you do too!  There are about a million reasons to fall in l-o-v-e.  Numero uno?  I’ve got just one word.. pumpkin.  When my fellow dietitian friend approached me with her {AMAZing} Pumpkin Spice Protein Smoothie I knew I had to share it on CB.

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Christina Strudwick, MS, RD, CSSD, LD, is a Sports Dietitian with a passion for helping others reach their goals. She’s a native Texan but currently working with Special Forces soldiers in North Carolina.  Get it girl!  She just re-launched her blog The Fueled Athlete- be sure to check it out!  After browsing her blog I am already swooning over her other smoothie recipes!  We are on a smoothie kick in my house, so I’m down for anything involving yogurt, protein powder, and a blender.  Go.  Check it.. but wait- read on first, because you don’t wanna miss this one:)


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Fall weather is here! Along with the cooler weather comes the delicious fall produce. When trying to choose healthier options, it’s important to consider what is in season. By choosing and purchasing foods in season, you will not only save money… you will get fresh and nutrient dense food.

Foods lose flavor when they have to be shipped from another part of the world, just as they lose moisture when they are held. Fresh, locally harvested foods have their full, whole flavors intact, which they release to us when we eat them. By purchasing local produce (aka Farmers’ Market) instead of conventional (aka Grocery Store), you can get the benefits of flavor, nutrition and often chemical-free produce. Many farmers grow their produce as if it was organic but can’t afford to officially label it organic.

Buying conventional foods means you are eating something produced with varying levels of chemical fertilizers to promote plant growth. This could include insecticides to reduce pests and disease, chemical herbicides to manage weeds, and possibly antibiotics, growth hormones and/or medications to animals (when looking at eggs, meat, etc) in an effort to prevent disease and spur quicker growth. Plus, who knows where it was actually grown? Or how long it’s been sitting in a delivery truck?  Don’t get me wrong – consuming produce in any fashion is a great choice! Perhaps it’s time to think outside the box, though. Where is your food actually coming from? Many grocery stores have a section for locally grown produce or you can always head to your local farmers’ market.

You can download the app – Eat Local – for free on your phone. It gives you the local farmers’ market info, produce that’s in season and how to pick out/prepare that vegetable or fruit.

What’s in season right now, you ask? Pumpkin! And any winter squash for that matter… acorn, spaghetti, and butternut. The options are endless.

veggies by season

Here’s a lower sugar, higher protein smoothie inspired by the famous pumpkin spice latte:

pumpkin smoothie

Pumpkin Spice Protein Smoothie

Yield: 1 serving

This smoothie would be great to use as a pre-workout meal or small breakfast. Pre-workout snacks should be low in fat to prevent GI issues during exercise.

Need other options? -Instead of yogurt, add 1 scoop whey protein, 1 more banana & 1 tbsp almond butter: {500 calories, 13g fat, 74g carbohydrates, 29g protein} -The ratio of carbohydrates to protein is perfect for post-workout recovery


  • 1 cup almond milk
  • ½ can (~3/4 cup) pumpkin (winter squash – find in canned vegetable aisle or seasonal section)
  • 1 banana
  • ½ teaspoon vanilla extract
  • ½ cup non-fat Greek yogurt (try vanilla)
  • Spices: nutmeg, cinnamon, ground cloves to taste (try ¼-½ tsp of each)


Blend together until smooth!

Nutritional Information:

300 calories, 4g fat, 53g carbohydrates, 15g protein


pumpkin smoothie2

Enjoy your pumpkin spice without the added sugars or artificial flavors! If you enjoyed this post, please visit me at www.thefueledathlete.com. I just re-launched my blog this week and would love for you to join me!


  1. I love pumpkin everything! This smoothie recipe will go great with my Autumn meal plan!

  2. Hey There. I discovered your weblog using msn. That is a very neatly written article.
    I will be sure to bookmark it and return to learn more of your helpful info.

    Thank you for the post. I will definitely comeback.

  3. such a delicious and healthy smoothie!


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