Sugar-Free Pumpkin Spice Protein Smoothie (Low Carb)

This Sugar-Free Pumpkin Spice Protein Smoothie combines creamy, protein-packed deliciousness with the cozy flavors of fall, making it the perfect low carb breakfast, dessert, or snack! Loaded with vanilla protein powder, Greek yogurt, pumpkin pie spice mix, and nutrient-dense pumpkin puree, it's a satisfying, high-protein option that's blood sugar-friendly. Low carb, sugar-free, and vegetarian with low FODMAP, dairy-free, and vegan options.

Can't get enough pumpkin? Be sure to try my Sugar-Free Pumpkin Sauce, Pumpkin Chili, Zucchini and Pumpkin Muffins, Pumpkin Soup, and Pumpkin Bread recipes! For more satisfying no sugar treats, try my Sugar Free Cheesecake recipe, Almond Flour Peanut Butter Cookies, or Sugar Free Chocolate Chip Cookies!

A Sugar-Free, Low Carb Smoothie

Truthfully, I am not a huge smoothie person. There are a couple of reasons for this. First, smoothies often contain frozen bananas, which my stomach simply will not tolerate at any point of ripeness. Second, smoothies tend to be blood sugar bombs, containing high carb fruit (like bananas), fruit juice, and/or sweeteners that send my blood sugar through the roof. Third, I typically don't find smoothies very filling.

Developing this recipe for a sugar-free, low carb pumpkin spice protein smoothie may have changed my mind about smoothies in general. It's banana-free, sweetened with granulated monk fruit sweetener (or another low carb sweetener of choice), and flavored with nutrient-rich pumpkin puree, which is low carb, making it more blood sugar-friendly.

Plus, due to the sugar-free low carb protein powder, Greek yogurt, and pepitas, (or your seed of choice - see recipe notes for options) and lack of blood sugar hike, this sugar-free smoothie is actually quite filling. I was shocked when I had it for breakfast and remained full until well after lunchtime. It also makes a delicious snack or dessert that's full of fall flavors.

Equipment

Round-up the following equipment to make this Sugar-Free Smoothie:

• High powered blender
• Measuring cups and spoons
• Spatula
• Glass - 20 ounces or larger
• Ice cube tray or ice maker - if using ice (optional)
• Freezer, baking sheet, and silicone baking mat - if freezing the pumpkin prior to making the smoothie (optional)
• Chef's knife and cutting board - for chopping frozen pumpkin into smaller pieces (optional)
• Drinking straw, for serving (optional)

Ingredients

Make this Sugar-Free Protein Smoothie with these ingredients:

• Unsweetened almond milk (or low carb milk of choice)
• Low carb sugar-free vanilla protein powder fitting your dietary needs (low FODMAP, gluten-free, etc)
• Granulated monk fruit sweetener (or low carb sweetener of choice, to taste)
• Pumpkin pie spice - I use my own pumpkin pie spice mixture recipe, but store-bought options are available.
• Pinch of sea salt
• Vanilla extract
• Full-fat plain Greek yogurt - the yogurt I use contains 10% milk-fat. Lower fat versions could be used but are higher in carbs.
• Unsalted roasted pepitas, which are hulled dried pumpkin seeds - these can be purchased at most grocery stores, typically in the same section as the snacking nuts. Check the label to make sure no unwanted ingredients have been added during the roasting process. If you don't want to use pepitas, you can also use hemp seeds or chia seeds, although chia seeds will make the smoothie substantially thicker, which may be unpalatable for some people.
• Canned pumpkin puree - make sure you get pure pumpkin, not pumpkin pie filling. These can look very similar at the grocery store, and I've made the mistake of buying pumpkin pie filling more than once. While it isn't essential, I prefer to freeze my pumpkin prior to making the smoothie by measuring out ⅓ cup quantities of canned pumpkin onto a baking sheet covered in parchment paper or a silicone baking mat. Once frozen, I put the frozen pumpkin into a zip top bag until ready to make the smoothie. Then, I chop the frozen pumpkin into smaller pieces prior to adding to the blender to make it easier to blend.
• Ice cubes (optional, for a thicker smoothie)
• Dollop of Sugar-Free Whipped Cream, for garnish (optional) - I use the Sugar-Free Whipped Cream from my Sugar-Free Strawberry Shortcake recipe, but as this smoothie only makes a single serving, there is a bunch left over to use on other things.
• Additional pumpkin pie spice, pepitas, and cinnamon sticks, for garnish (optional)

Instructions

Follow these steps to make this delicious Sugar-Free Pumpkin Spice Protein Smoothie:

Blend the Ingredients

Add almond milk, protein powder, monk fruit sweetener, pumpkin pie spice, a pinch of salt, vanilla extract, Greek yogurt, pepitas, and pumpkin puree to a high-powered blender. I've ordered the ingredients based on my blender's manual for ideal ingredient stacking.

Secure the lid and blend on high for 1 minute. Remove the lid.

Adjust and Add Ice

Scrape down the sides of the blender with a spatula and taste the smoothie. Adjust the pumpkin pie spice and sweetener to your preference. If you prefer a thicker or cooler smoothie, add 3-5 ice cubes.

Replace the lid and blend for another minute, or until the pepitas are fully blended. Remove lid.

Serve

Pour the smoothie into an 20-ounce (or larger) glass.

Enjoy immediately! Optionally, add a dollop of sugar-free whipped cream and garnish with cinnamon sticks, a sprinkle of pumpkin pie spice and extra pepitas.

FAQs: Sugar-Free Pumpkin Spice Protein Smoothie