Home/Blog/Fall Protein Shakes: Pumpkin, Apple, Pecan and More

Fall Protein Shakes: Pumpkin, Apple, Pecan and More

By Holly Darnell, RD

September 27, 2024

As a chill starts to enter the air and leaves fall to the ground, the way we eat begins to change. Suddenly the fruit-based breakfast smoothies and protein shakes don’t hold the same appeal, as we begin to naturally yearn for fall-type flavors and warming spices.

Instead, try these recipes for fall protein shakes, including the many different fall smoothie ingredients that may not occur to you right away. Some of these ingredients include some of Ancient Nutrition’s most popular supplements that feature a fall flavor.

Lastly, each of these fall protein shakes can deliver a mixed macronutrient breakfast to give you energy for the day or a post-exercise meal for improved muscle recovery. And this time, it’s with fall flavors!

Fall Smoothie Ingredients

When you think of fall fruits and vegetables, you’ll notice it slows way down in total number when compared to the summer. But it’s also the time of year when the usage of spices picks up.

Here are some of the best fall ingredients to put into your protein shakes:

• Pumpkin

• Apple

• Pear

• Oats

• Coffee

• Chai

• Pecan butter

• Cinnamon, nutmeg, ginger and allspice

There also are some key supplements with fall flavors:

• Multi Collagen Advanced Lean (Cinnamon flavor) — A collagen powder from 10 food-based sources, Multi Collagen Advanced Lean Powder is a healthy weight management* supplement designed to help you burn calories and boost your metabolism. It features a proprietary fat loss blend, and select ingredients are backed by multiple clinical studies.

• Multi Collagen Protein Beauty + Sleep Support (Vanilla Chai flavor) — This protein powder features everything you love about Multi Collagen Protein, plus beauty and sleep-supporting superfood ingredients.

• Bone Broth Protein Pumpkin Spice — With a warming pumpkin flavor and plenty of protein, this superfood powder supports a healthy gut, healthy nails and skin, as well as joint health.

*In addition to a healthy diet and lifestyle, including regular exercise.

Best Protein Shake Recipes for the Fall

Here are some suggestions for your fall protein shakes or smoothies. Each features unique fall ingredients and will need to be blended well in a high-speed blender.

1. Pumpkin spice smoothie

While most pumpkin smoothie recipes use pumpkin puree and can be quite fussy, this one requires just five ingredients (and one is ice!) yet is packed with flavor due to the collagen-based powder infused with traditional fall spices.

It's also as power-packed a smoothie as you will find, with 24 grams of protein, 14 grams of fat and 18 grams of carbs … yet clocks in at only 282 calories.

2. Pumpkin pie smoothie

A pumpkin pie smoothie is similar to the above recipe but creates a texture that’s more pumpkin pie-like.

You can still use frozen banana, unsweetened almond milk (vanilla flavor) and Bone Broth Protein Pumpkin Spice, but then add these ingredients to get that pie-type feel and taste: pumpkin puree (for more pumpkin flavor), pumpkin pie spice (for a little more of that pie taste), Greek yogurt (for more creaminess) and pecan butter (for a great finish flavor).

3. Apple pie smoothie

Speaking of pies, what about an apple pie smoothie? Like our own apple pie recipe, an apple pie smoothie needs to get in those essential fall spices: cinnamon, nutmeg and allspice. Alternatively, just use apple pie spice.

Otherwise, use either chopped frozen apple (no need to peel) or applesauce, then vanilla protein powder (Whey Protein Vanilla Bean) and some vanilla almond milk. Yum.

4. Pecan pie protein shake

Since we’re on a pie run, a pecan pie protein shake is also worth trying if you dig the pecan flavor. Pecan pie tends to be sweet and the only dominant flavor is pecan.

Therefore, by using pitted dates (Medjool is best), frozen banana and a vanilla protein powder (try Ancient Nutrition’s Vanilla Whey Protein), you’ll approximate the sweetness. Then add some pecans and even pecan butter along with some almond milk or high-protein Fairlife milk.

5. Coffee protein shake

Featuring Multi Collagen Advanced Lean protein powder, this recipe also calls for unsweetened almond milk, cold coffee, Greek yogurt, frozen banana and some optional add-ons. One serving produces 38 grams of carbs, 18 grams of fat and 27 grams of protein.

6. Gingerbread protein shake

Inspired by our own gingerbread overnight oats, spinning some of these ingredients into a protein shake makes too much sense (including for your taste buds).

With half a cup of rolled oats, go with a frozen banana, some ground flaxseed, maple syrup and vanilla extract. Then add some gingerbread spices like ginger, cinnamon and cloves. Add two scoops of Ancient Nutrition’s Multi Collagen Protein or one scoop of Whey Protein Vanilla.

7. Chocolate churro smoothie

Few things go together better than a churro and chocolate. But a healthy, smoothie version of such a combo is even better. Almond butter and Greek yogurt add some healthy fats and even some probiotics as well as important texture that make this chocolate churro smoothie so smooth and hearty.

Each serving contains 62 grams of carbs (11 grams of fiber), 17 grams of fat and 27 grams of protein.

8. Pear smoothie

Since we discussed the apple, we cannot forget the pear. A pear smoothie isn’t very commonly made but if you like the taste of a pear, it’s well worth the go.

Go with chopped frozen pear (no need to peel), some Greek yogurt, a Medjool date, unsweetened almond milk and either Multi Collagen Protein Vanilla or Whey Protein Vanilla. Next add a spice or two. The best spices to go with pear include cardamom, allspice, nutmeg and cinnamon.

Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.