By Who needs Starbucks when you can have a pumpkin spice latte protein shake at home for half the price?! This shake has all those warm cozy spices but no processed sugar, 21g of protein, and 4g of fiber. It's the perfect on-the-go option or quick breakfast for fall.
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I'm as obsessed with a PSL as the next gal. They are just so cozy and delicious, like pumpkin pie in a sip. But I normally want it after my workout, which is also when I need protein, so instead I started making this protein shake version!
It's a high-protein shake with no protein powder, just cottage cheese, but I super duper promise you can't taste it. So grab your pumpkin puree and let's whip it up!
Jump to:
blend, blend, blend
When using cottage cheese in a protein shake, it's really important to blend it really well. The biggest turn-off of cottage cheese is the curds, so no one wants to suck one up in a straw. I usually blend this shake for a full minute or more!
key ingredients & swaps
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Frozen banana: Ok, this is key here if you're going to meal prep this smoothie. Using a frozen banana creates the best creamy texture (think milkshake vibes) that stays perfect the whole next day! No reblending required. Just peel and freeze a banana the day before you make this. If you don't have a frozen banana, just add ice to the shake and it'll be fine.
- Instant coffee: Again, this keeps the texture fluffy and thick, but you can easily use ⅓ cup of brewed cold coffee instead. Or, just leave it out if desired.
- Cottage cheese: We use low-fat, but you can use whatever you have. Just be sure to blend, blend, blend!
- Pumpkin puree: Be sure to use pure pumpkin puree with no added sweeteners or flavorings. Have leftover pumpkin? Use it to make pumpkin brownies, high protein pumpkin air fryer bagel bites, pumpkin protein muffins, or protein pumpkin baked oats!
- Spices: If you don't have pumpkin pie spice, you can just use extra cinnamon and a dash of allspice and nutmeg.
- Milk: I prefer to use soy milk to keep it low in dairy and high in protein, but any cow's milk will work.
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
meal prepping smoothies
This can be a real challenge, especially if you're like me and have issues with texture. But with this smoothie, I've found it honestly has just as good a texture the next day as long as you use a frozen banana and all the other same ingredients. It's thick enough that nothing separates. So go ahead and enjoy it as your high protein breakfast!
If you use ice instead of a frozen banana, then you'll need to reblend it the next day, and it'll become a bit watered down.
step by step: tips to nail this recipe every time
- Blend and then blend some more. This is a pretty straightforward recipe, so that's key. Just blend until you see no more curds.
quick recipe video
Recipe
pumpkin spice latte protein shake
Equipment
- 1 blender
Ingredients
- 1 banana (frozen, see notes for if it's not frozen)
- 1.5 teaspoon instant coffee (or ⅓ cup strong coffee)
- ¾ cup cottage cheese (low fat)
- 1.5 tablespoon peanut butter powder (I use PB Fit)
- ½ cup pumpkin puree (pure unsweet)
- ½ tablespoon maple syrup
- 4 dates (pitted)
- 1 pinch salt
- ½ teaspoon vanilla
- ¾ teaspoon cinnamon
- 1.5 teaspoon pumpkin pie spice (or additional cinnamon and a pinch of all spice and nutmeg)
- ½ cup milk (you can use any kind. I prefer soy milk.)
Before you start!
If you make this recipe, please take a moment to leave us a review. We love to hear from you!
Instructions
- Add all ingredients to a blender and blend until smooth and there are no more curds! It should take about 45-60 seconds.
Video
Notes
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
I don't drink coffee (😁) so I make one using a popular brand protein drink that is PS flavored and greek yogurt instead of cottage cheese. For a real treat in colder months, I do a hot version with just the protein drink, add chai latte, and spices.
That sounds tasty!
Any tips in getting the dates blended? I always ha Chunks that ruins the texture of my drink. Even with a ninja blender. Thanks!
Soak them in warm water for 15 or so minutes first! I'd do 3 dates with just enough hot water to cover them, then drape a towel over them to keep the heat in. Once soaked, just toss the dates in and whatever water is left. If there's a lot of water left, drain it off.
so good!
This is the best pumpkin protein shake I’ve made. Thank you, this will now be one of my regulars!
Amazing!! So happy to hear that!
Good! Easy too!
Excited to try this! I don’t have any dates, do you think I could go without or is there something I should substitute?
Maple syrup will work! The dates add sweetness and fiber so any other natural sweetener will do the same thing just with less fiber overall 🙂
I've made this twice now - once as listed, then without cinnamon. Overall good texture, smooth and creamy. Omit the cinnamon though, it's overpowering! Using just the pumpkin pie spice gives it the best flavour, using the cinnamon made it too potent and bitter.
Thanks for letting us know!
thanks for giving me shake recipe and shake idea