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The Sports Nutrition for Women E-COURSE

Pumpkin Pie Smoothie Recipe

This smoothie is a great post-workout recovery shake. It contains 108g carbohydrates and 26g high quality protein, an ideal ratio and amount for most athletes post-workout.


  • 1/2 cup nonfat greek yogurt
  • 1 cup roasted* or canned pumpkin
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon maple syrup
  • 1 cup milk (cow’s or soy)
  • 1 banana
  • 1 teaspoon coconut oil


Put all ingredients in a blender and blend until desired consistency. Add more milk or water if it needs more liquid.

Servings per Recipe: 1

Notes: Sub in roasted sweet potato, butternut squash or acorn squash for sweet potatoes. This is a great time of year to roast a bunch of squash ahead of time and plop in smoothies all week long!

*Very Easy Roasted Pumpkin:

  1. Cut pumpkin in half, starting from next to the stem. 
  2. Scoop out the seeds (can be rinsed roasted to make pepitas!).
  3. Place pumpkin halves on a baking sheet cut-side up. Cover cut-side with foil.
  4. Roast at 425 degrees Fahrenheit for 45-60minutes, or until tender.
  5. Let cool at room temperature and then refrigerate and use in smoothies. Add to yogurt or oatmeal bowls, add to baked good, enjoy with maple syrup and cinnamon or green onions and rice seasoning. 
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