Table of Contents
Introduction
Okay, bestie. Picture this: it’s 9AM, you’re heading into your morning Zoom meeting, and you desperately need a caffeine pick-me-up—but also trying to hit your protein goals and not fall into a sugar trap. Enter your new favorite fall fantasy: the High Protein Iced Pumpkin Spice Latte. She’s dreamy, creamy, spiced to perfection, and yep—she’s packing protein like a wellness queen.
This isn’t your basic PSL. This is your glow-up version. Think all the cozy, cinnamon-sweet flavors of the OG pumpkin spice latte—but without the sugar crash, bloating, or overpriced coffee shop stop. And we’re not talking about a sad watered-down shake here—this iced latte is rich, indulgent, and café-level delish. It’s the kind of recipe that fits right into your #HotGirlFall routine whether you’re meal prepping, macro-tracking, or just vibing in a fluffy cardigan.
Honestly, I made this on a total whim during a pumpkin craving spiral—and now it’s my go-to fall drink (okay fine, year-round if I’m being real). Iced, high-protein, AND pumpkin-spiced? You just can’t go wrong.
Whether you’re a college student running late to class, a new mama trying to multitask her way through mornings, or just someone who loves a cold drink and a seasonal moment—this recipe was made for you.
Why You’ll Love This Recipe
- Protein meets PSL perfection – A dreamy combo of coffee, cozy pumpkin spice, and a creamy protein base? Say less.
- It’s ready in under 5 minutes – Faster than your Starbucks mobile order. No fancy equipment required.
- Healthified, but still indulgent – You get 20g+ of protein, zero refined sugar, and no fake flavor vibes.
- Totally customizable – Use your fave protein powder, tweak the spices, or add espresso if you’re that girl.
- Budget-friendly – Ditch the $8 drive-thru PSL and make it at home for under $2 a serving.
- Gluten-free & refined sugar-free – It’s giving wellness and aesthetic.
Budget Information
Here’s a cost breakdown to show how budget-friendly this latte really is:
- Unsweetened almond milk (1 cup) – $0.50
- Vanilla protein powder (1 scoop) – $1.20
- Pumpkin purée (2 tbsp) – $0.30
- Pumpkin pie spice (½ tsp) – $0.10
- Espresso or strong brewed coffee (¼ cup) – $0.25
- Sweetener of choice (stevia, monk fruit, etc.) – $0.05
- Vanilla extract (¼ tsp) – $0.10
- Ice – free if you’re chillin’ at home ❄️
Total cost per serving: approx. $2.50
Compare that to $7.45 at Starbucks with extra protein shots? Yeah, we’re winning.
Why This Recipe Works
The secret? Blending everything together—not layering. That way, the protein powder emulsifies with the pumpkin and milk, giving you that velvety café texture without the chalky clumps. Add in a shot of espresso or strong coffee and you’ve got a bold but balanced flavor with that signature pumpkin spice swirl.
The pumpkin puree gives it body (and fiber!), the protein powder gives it substance, and the spices bring the fall feels. It’s flexible, customizable, and works with plant-based or whey protein. Plus, it tastes like dessert, but fuels you like breakfast.
Ingredients + Optional Substitutions
- 1 scoop vanilla protein powder (whey or plant-based – choose one that blends well; you can also use unflavored and add more vanilla)
- 1 cup unsweetened almond milk (sub: oat milk, cashew milk, or any milk of choice)
- ¼ cup brewed espresso or strong coffee (sub: instant espresso, cold brew, or decaf)
- 2 tablespoons canned pumpkin purée (not pumpkin pie filling!)
- ½ teaspoon pumpkin pie spice (or a mix of cinnamon, nutmeg, and clove)
- ¼ teaspoon vanilla extract
- Sweetener to taste (stevia, monk fruit, honey, maple syrup – keto-friendly or not)
- 1 cup of ice (crushed or whole)
Optional Garnishes:
- Coconut whip
- Cinnamon sprinkle
- Pumpkin spice protein drizzle (protein + almond milk!)
Equipment
- Blender (any personal blender or high-speed will work)
- Measuring spoons + cup
- Espresso machine or coffee maker (optional)
- Tall glass or mason jar
- Reusable straw (obvi)
Step-by-Step Recipe Instructions
Yield: 1 large iced latte
1. Brew the coffee or espresso.
Brew ¼ cup of espresso or strong coffee. You want something with bold flavor to stand up to the pumpkin and spices. Let it cool slightly—about 2–3 minutes. If you’re using cold brew or pre-chilled espresso, you can skip this step.
Pro Tip: Don’t pour hot coffee straight into the blender unless you want a pumpkin explosion on your ceiling (not the fall vibes we’re going for).
2. Add ingredients to the blender.
To your blender, add:
- 1 scoop vanilla protein powder
- 1 cup unsweetened almond milk
- 2 tbsp pumpkin purée
- ¼ tsp vanilla extract
- ½ tsp pumpkin pie spice
- Brewed espresso (cooled slightly)
- Sweetener to taste (start with ½ tsp and adjust)
Optional: Add a pinch of sea salt to boost flavor and balance sweetness.
Why it matters: Blending helps fully incorporate the protein powder and pumpkin into the milk, giving you a luscious, creamy texture that’s anything but gritty.
3. Blend until smooth and frothy.
Blend everything for about 30 seconds to 1 minute, until the mixture is silky smooth and slightly frothy on top. You should see a creamy, pumpkin-colored swirl.
Watch out: Don’t over-blend—this can cause too much foam or make it weirdly airy.
4. Pour over ice.
Fill a tall glass with ice (at least 1 cup), then slowly pour your protein pumpkin blend over top.
Aesthetic bonus: Add a reusable glass straw and a cinnamon stick if you’re extra.
5. Garnish + serve.
Top with coconut whip and a dash of pumpkin pie spice or cinnamon. Snap a pic. Sip and slay.
Prep Time: 3 minutes
Cooking Time: 2 minutes
Total Time: 5 minutes
Nutritional Facts (per serving)
- Calories: 180
- Protein: 22g
- Carbohydrates: 6g
- Fat: 5g
- Fiber: 2g
- Sugar: 1g (depending on sweetener)
- Sodium: 180mg
Dietary Tags: Gluten-Free, Low-Sugar, High Protein, Keto-Friendly, Refined Sugar-Free
Storage and Reheating Tips
- Fridge: Store leftover blended mixture (without ice) in a mason jar or airtight container for up to 24 hours. Shake well before using.
- Freezer: Not recommended—the protein and pumpkin can separate weirdly when thawed.
- Reheating: If you want it warm, reheat in a saucepan over low heat and stir continuously. Don’t boil! You can also microwave in 20-second intervals, stirring in between.
- Tip: Always blend before storing if you’re prepping ahead, so the texture stays smooth.
Serving Suggestions
- Serve over crushed ice with whipped coconut cream and a cinnamon stick.
- Pair with a protein pumpkin muffin, almond butter toast, or a yogurt parfait for a cozy high-protein breakfast.
- Add a drizzle of sugar-free caramel or protein glaze for a dessert-inspired moment.
- Want it hot? Just skip the ice and warm the blended mix in a saucepan instead!
Reader Tips or Helpful Notes
- Use a high-quality protein powder to avoid graininess—this makes or breaks the texture.
- Add collagen peptides for extra protein without changing flavor.
- Don’t skip the pumpkin puree—it’s what gives the drink body and that PSL vibe.
- Chill your coffee first to prevent it from melting your ice too fast.
- Use cold brew concentrate for extra bold flavor.
- Make it decaf-friendly by using Swiss water decaf espresso.
- Double the batch and store in the fridge for 2 days—just shake before serving.
- Want a thicker shake vibe? Add a handful of ice before blending.
- Add chia seeds or ground flax if you want more fiber.
- Avoid artificial sweeteners that have aftertastes—opt for monk fruit or stevia blends.
Recipe FAQs
Can I make this latte hot instead of iced?
Yes! Just blend everything (except the ice) and warm in a saucepan over medium-low heat until steamy, stirring often.
Can I use real sugar or maple syrup?
Absolutely. If you’re not keto, you can use 1 tsp maple syrup or coconut sugar.
What if I don’t like protein powder?
You can skip it, but you’ll lose the protein benefit. Try collagen or a spoonful of Greek yogurt blended in instead.
Can I use a hand frother or shaker bottle?
A blender is best for texture, but a shaker bottle can work in a pinch—just make sure your protein dissolves well.
Is pumpkin purée keto-friendly?
Yes—in small amounts. At 2 tbsp, it adds minimal carbs and lots of fiber and flavor.
Can I prep this in advance for meal prep?
Definitely. Blend the base and store in the fridge for up to 2 days. Just shake and pour when ready!
Conclusion
And that’s the tea (well… coffee). This High Protein Iced Pumpkin Spice Latte is cozy, creamy, and totally next-level for your fall (or anytime!) caffeine fix. It’s got the flavor of your fave coffee shop treat—but with none of the guilt, sugar, or line-waiting drama.
If you’re looking for a new go-to that checks all the boxes—tasty, trendy, and good for you—this PSL remix is the one. Whether you’re starting your day, hitting a mid-afternoon slump, or just craving something sweet and seasonal, this latte’s got your back.
Make it your own, tag me in your creations on social @TheTrendyMenu, and don’t forget to drop a comment below with your favorite protein powder swaps or PSL variations. I live for your hacks and feedback.
Until next sip, keep glowing, keep stirring, and stay spicy, babe. 💕
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