Recipe: the 100 Calorie Pumpkin Shake

Dear Reader,

This shake/smoothie is low-carb, gluten-free, and only 100 calories. It also contains some protein so it should stick with you for  a little while at least. If you want it even higher protein, you could add whey protein powder, but, of course, this will increase the calorie count. The cottage cheese gives it a nice creaminess. Glucomannan, if you are not familiar with is, thickens things up nicely. It is great because it thickens whatever you are making without needing to heat it up. The more you blend once you have added the gluco, the thicker it will become. I add the ice at the end because I like my shakes/smoothies cold and I hate to have to wait. If you are on the THM diet, this is, I believe, a fuel pull snack.

The 100 Calorie Pumpkin Shake:


1 c water

1/2 c unsweetened almond milk

1/4 c canned pumpkin

1/4 c fat-free cottage cheese

1/2 tbsp stevia (or to taste)

pinch salt

splash vanilla

1/2 tsp cinnamon

dash nutmeg

splash maple extract

1 tsp glucomannan

ice cubes


In a blender, combine all the ingredients except the glucomannan and ice. Blend on medium for  a minute or so. While blender is running, slowly add the glucomannan. Blend for another minute. Turn blender to high/ice crush and add a few ice cubes. Blend a few more seconds and then you are done.



One response to this post.

  1. […] JUDDD thing is what to eat on the down days. I have found some things that work for me. One is my 100 calorie shake which I have shared previously. Another is this oat fiber bread which I think is only 50 calories. […]


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