Fed & Fit

Pumpkin Spice Protein Shake

This Paleo-friendly pumpkin spice protein shake is made with healing spices, nourishing sweet potato, and protein powder for a simple and seasonal post-workout meal!

This Paleo-friendly pumpkin spice protein shake is made with healing spices, nourishing sweet potato, and only the healthiest protein powder. Designed especially for someone with little time to cook, this recipe is easy to meal prep, nutritionally ideal for post-workout recovery, and can come together in less than 3 minutes!


How I've missed you! Let's quickly summarize the last month+ before we jump into this new October-inspired recipe. My 3-week long National ‘Fed & Fit' book signing tour with my travel partner Diane Sanfilippo (who just released the 2nd Edition of her Practical Paleo masterpiece) was one of the most enriching experiences of my career. A 12-city tour in just under 3 weeks was (in total honesty) 10-times more invigorating than exhausting. Seeing YOUR smiling faces, hearing your stories, and saying goodbye (until next time) with a hug and a photo brought me more joy than I can possibly say. You see, I LOVE being around people. Absolutely love it! It was such a refreshing reprieve from my home-office, computer & kitchen-tied job to be in YOUR presence. To everyone who attended an event, thank you so much – it meant the absolute world to see you there. To everyone who couldn't make it, I adore you too! I'm planning more stops to be sprinkled across the country over the next several months – so stay tuned and keep your eyes on my Fed & Fit Events Page for new tour stops.

Okay, back to the present. Now that the tour is slowing down a bit for the holiday season, I'm back in full planning mode for the blog, podcast, YouTube channel, and Facebook LIVE! Putting the finishing touches on my content calendar as we speak, it's going to be a really fun Fall. I've taken your wishes and am putting them into action! I've got some slow cooker soup recipes, safer beauty articles, and maybe a few fun fashion articles planned for the blog; more motivating episodes planed for the podcast; and fun instructional videos planned for YouTube and Facebook LIVE. Also note, for those of you waiting (patiently) for the “Fed & Fit Project Online” to open up, we'll be emailing you soon! We want to make sure it's PACKED with valuable content to empower your DIY-healthy lifestyle journey that is the Fed & Fit Project. You can sign up for updates HERE!


Now, let's chat about this recipe! I get the occasional question about protein shakes and wanted to offer you a simple, healthy recipe that is easy to meal-prep in advance so that you can whip it up on a moment's notice! The “pumpkin spice” flavors in this protein shake come from three healthy spices that you probably already have in your spice cabinet: ginger, cinnamon, and ground cloves. The secret ingredient in THIS shake is half of a baked-then-frozen sweet potato! Hear me out on this. The sweet potato makes for a creamy shake and offers a good dose of healthy carbohydrate! Why does this matter? It means that this shake is an IDEAL post-workout recovery drink. To prepare the sweet potatoes in advance, I like to pre-bake 2 or 3 of them at a time, let them cool completely, peel, chop into chunks, and freeze in individual baggies. From there, I can just grab a bag of frozen sweet potato, pop it in the blender, add the rest of the ingredients, and it's ready to go!

As for protein powder, I can recommend a couple options. First off, if you're looking for the most benign (fewest ingredients), I love adding collagen peptides in from a company like Vital Proteins. Next, I really like this grass-fed whey protein from Reserveage Nutrition! Lastly, Primal Kitchen Foods recently introduced their Vanilla Coconut Protein Powder! Read the labels and choose whichever works best for you. I've used all three to make this exact recipe and they all work great! Note that the Primal Kitchen Foods contains an added sweetener (making it out-of-scope for the Fed & Fit Project), while the other two do not.


I hope you love this recipe! If you give it a go, don't forget to tag me in a photo on social media! I absolutely LOVE seeing all of your Fed & Fit kitchen creations.


Cassy Joy

Pumpkin Spice Protein Shake

Prep Time 4 hours (to bake and freeze sweet potato) Cook Time 3 minutes Total Time 0:03 Serves 1 serving
0.0 rating


  • 1/2 sweet potato, baked, peeled, sliced, and frozen solid (about 4 ounces)
  • 2 scoops protein powder of choice (see above for links to options)
  • 1/2 cup unsweetened almond or coconut milk
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground cloves
  • pinch fine sea salt


  1. Blend all the ingredients together until smooth.
  2. Enjoy!


Recipe Notes


11 Responses to “Pumpkin Spice Protein Shake”

  1. #
    Cassieposted October 13, 2016 at 8:42 am

    This Recipe sounds great! I think it would be a good source for my husband who I think sometimes doesn’t eat enough carbs!

    • #
      Cassyposted October 13, 2016 at 9:42 am

      Wonderful!! I hope he likes it 🙂

  2. #
    Amandaposted October 13, 2016 at 9:13 am

    This sounds amazing! I just put in an order for the vital proteins collagen yesterday, so this couldn’t be more timely. I’m allergic to sweet potatoes, but I bet it would work with frozen baked squash or pumpkin too. Thanks for the recipe.

    • #
      Cassyposted October 13, 2016 at 9:43 am

      It would absolutely work with squash or pumpkin! You could even try half a banana or a baked plantain. Hope that helps!

  3. #
    Manonposted October 13, 2016 at 2:58 pm

    Hi Cassy!
    I love the idea of this shake!! And I really want to try it for a post workout meal as you recommend it But wouldn’t pumpkin also be a good source of healthy carbohydrate? To make it even more pumpkiny? Especially because at this time of year, I have lots of pumpkins from the garden

    • #
      Cassyposted October 19, 2016 at 9:00 am

      Absolutely!! Feel free to use pumpkin!

  4. #
    Bethany @ Athletic Avocadoposted October 17, 2016 at 3:39 pm

    OMG yes! LOVE psls after I workout, problem is, they have no protein what so ever! So stoked that I can still enjoy my favorite drink but with added protein!

    • #
      Cassyposted October 19, 2016 at 9:01 am

      YAY! 🙂

  5. #
    Kayla Reinertposted March 28, 2018 at 12:42 pm

    Have you noticed any issues with whey protein isolate or can you tolerate it?

  6. #
    Lyndsayposted October 4, 2018 at 8:58 pm

    Yes! I love smoothie recipes that don’t include bananas. They sometimes cause me to have digestive problems so anytime I can make something yummy without them I’m a happy camper! I’m fasting for a medical procedure tomorrow but I think this will be top of my list for Canadian Thanksgiving this weekend! Thank you for sharing your recipes

    • #
      Jess Gaertnerposted October 9, 2018 at 9:54 am

      good luck Lyndsay! I hope you love the recipe

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