Pumpkin Pie Protein Smoothie, Blood Sugar Friendly (41g Protein, 21g Carbs) from CrossFit BC. A low-sugar pumpkin pie protein smoothie with real pumpkin, Greek yogurt and flax. 41g protein, 21g carbs, no added sugar. Ready in 4 minutes.
What you need: 0.5 cup Pure pumpkin purée, 0.5 cup Plain 0% Greek yogurt, 1 scoop Vanilla whey protein, 1 tbsp Ground flaxseed, 1 tsp Pumpkin pie spice, 0.5 cup Unsweetened almond milk, 5 cubes Ice, 1 tbsp Chopped pecans.
How it comes together: Add almond milk, yogurt and pumpkin to the blender. Add protein, flax, spice and ice. Blend 45 to 60 seconds until thick and frosty. Pour and top with chopped pecans and a pinch of spice.
This recipe comes from the CFBC Test Kitchen, where our coaches cook the meals we actually recommend to members training five to seven days a week. Every recipe lists real ingredients, real timings, and the protein and calorie numbers we use when we build nutrition plans in Olympic Village.
It's built with that in mind: around 20g of carbs, plenty of fibre, protein and fat, and no added sugar. That said, it's food, not treatment, and bodies respond differently. Run it past your doctor or dietitian, and if you track with a meter or CGM, check your numbers 1 to 2 hours after the first time you have it.
They're the two fastest ways to turn a smoothie into a sugar delivery system. Frozen cauliflower, zucchini, avocado and chia give you the thick, creamy texture without the carbs.
Taste first, the protein powder usually does the job. If you need more, a few drops of stevia or monk fruit work. Skip honey and maple here.
No. Pie filling is sweetened and spiced already. Use 100% pure pumpkin purée.
