We're knee-deep into the fall season and pumpkin is all the rage! Seems to me that as soon as the month of October comes around, people are flocking to their local coffee shop, grocery store and restaurants to purchase anything from pumpkin spiced coffee drinks and breakfast cereals, to pancakes and protein powders.

Don't get me wrong, I do enjoy pumpkin and, as a dietitian and recipe developer, I appreciate the pumpkin-creativity that bloggers and brands have injected into the mainstream market, but you won't find me buying pumpkin spiced pretzels or coffee creamer anytime soon. Why? Because I love the flavor of 100% real pumpkin...not the mere sprinkle of pumpkin spice, which is a combination of ground cinnamon, nutmeg, ginger, allspice and/or cloves. This formerly under under appreciated squash is bursting with vitamin A (one cup has more than 200 percent of our daily needs), which is particularly helpful in aiding with night vision. Pumpkin is also rich in carotenoids (the compounds that give them their bright orange color) and beta-carotene that the body converts to vitamin A for additional eye protection. Pumpkins are also a good source of fiber (3 grams per cup) that helps keep us feeling satisfied, and it's a good source of the antioxidant vitamin C that helps keep our immune system strong and our skin looking bright and beautiful!

A gorgeous in the field in Marana, AZ.

A gorgeous in the field in Marana, AZ.

Beautiful collection of fresh pumpkins

Beautiful collection of fresh pumpkins

I’ve been making this pumpkin pie shake recipe in my cooking classes for years, and as I was planning my most recent class featuring fall foods, I came across this recipe again. It's always a crowd pleaser! It has only six ingredients, has all the flavors of pumpkin pie, but has fewer carbohydrates, more protein, 1/3 the fat content and 100 fewer calories when compared to a standard slice of pumpkin pie. Slow churned ice cream is one of my secret ingredients; it's real ice cream with more air whipped into it and that results in an overall lower total calorie content. This shake also has calcium and vitamin D packed fat free milk, which adds in some richness--not to mention a dose of muscle-building protein! In closing, this treat is not only seasoned with pumpkin pie spice, it's made with 100% pumpkin puree. My fellow pumpkin-lovers, I've got ya covered!

Be sure to check out my latest YouTube video at the end of this post! 
Many thanks to Makiah of Second Nature Productions, LLC. for working with me on this project!

Pumpkin pie shake portrait

Pumpkin Pie Shake

Recipe by Christy Wilson, RD
Total time 10 minutes
Makes 4, 1 cup servings


  • 2 cups slow-churned vanilla ice cream
  • 1 cup fat free milk (or any plant based milk of choice)
  • 2/3 cup canned 100% pure pumpkin puree
  • 2½ tablespoons packed brown sugar
  • ¾ teaspoon pumpkin pie spice
  • ¼ cup lite whipped cream


  1. Combine first five ingredients in a blender and mix to a smooth consistency.

  2. Divide mixture among 4 glasses and top each with whipped cream.

  3. Dust top of whipped cream with extra pumpkin pie spice, if desired.

Nutrition Facts per serving: 1 shake
Calories: 230, Total fat: 4 gr; Saturated fat: 2.4 gr; Trans fat: 0; Cholesterol: 22gr; Sodium: 132mg;
Total Carbohydrate: 35gr; Dietary Fiber: 1gr; Sugar: 5gr; Protein: 11gr


Everyone's favorite seasonal treat. Pumpkin Spice Shakes are quick and fun to make--and they aren't only for fall season! 

Everyone's favorite seasonal treat. Pumpkin Spice Shakes are quick and fun to make--and they aren't only for fall season! 

Check out my newest YouTube video! Follow along and make this delicious shake with me.