Pumpkin Spice Shake

Pumpkin Spice Shake

Enjoy this spicy delight as a delicious treat at the end of a busy, active day. It contains vitamin A and is a source of calcium — so you're not drinking "empty calories."

Pumpkin shake
Yield: 1 serving


  • ¼ cup canned pumpkin (NOT canned pumpkin pie MIX)
  • ⅓ cup nonfat milk
  • 1 cup low-fat frozen vanilla yogurt
  • ¼ teaspoon pumpkin pie spice


  1. Wash hands with soap and water.
  2. Add all ingredients to a blender. Cover and blend on high until smooth.
  3. If desired, garnish with a dash of pumpkin pie spice.

One 15 ounce can of pumpkin has about 1 ¾ cups of canned pumpkin — enough to make seven shakes. After you open the canned pumpkin, transfer any remaining pumpkin to another container, cover, and store in the refrigerator. Use within four days or freeze. Here are some ways to use the extra pumpkin:

  • Stir a few tablespoons into a bowl of oatmeal. Top with walnuts, raisins and cinnamon or pumpkin pie spice.
  • Mix into vanilla yogurt, a tablespoon at a time, until you get a taste you like. Add a touch of cinnamon or pumpkin pie spice for extra flavor.
  • Fill an ice-cube tray or silicon mini muffin pan with canned pumpkin. Freeze. Pop out when frozen and transfer to a freezer bag.

Nutrition Information:

  • Calories 250
  • Total Fat 4g
  • Saturated Fat 2.5g
  • Cholesterol 15mg
  • Sodium 125mg
  • Total Carbohydrates 47g
  • Fiber 2g
  • Total Sugars 33g, includes 19g Added Sugars
  • Protein 8g
  • Vitamin D 6%
  • Calcium 20%
  • Iron 6%
  • Potassium 8%
Nutrition Software Used: 
ESHA Food Processor