Smoothie — Recipe 13 of 60
Pumpkin Seed & Soy Isolate Power Smoothie
A thick, protein-loaded smoothie that doubles as a meal replacement for busy mornings or a serious post-workout recovery drink. Pumpkin seeds blend into a surprisingly creamy base that pairs perfectly with soy isolate for a complete amino acid profile.
Nutrients (per serving)
- Calories
- ~480kcal
- Protein
- ~44g
- Carbs
- ~38g
- Fat
- ~18g
Ingredients
What you need
- 014 tbsp pumpkin seeds, soaked in water for 30 minutes
- 0230g soy isolate powder
- 031 tbsp black chia seeds
- 041 frozen banana
- 05250ml plant-based milk (oat, soy or almond)
- 061 tbsp honey or maple syrup
- 071 tsp vanilla extract
- 081 tsp cocoa powder (optional)
- 091 pinch of cinnamon
- 104–5 ice cubes
Instructions
How to make it
- 01
Soak pumpkin seeds in water for at least 30 minutes, then drain and rinse. Soaking makes them blend smoother and improves nutrient absorption.
- 02
Add soaked pumpkin seeds, frozen banana, plant-based milk, honey, vanilla extract and cinnamon into a blender.
- 03
Blend on high for 60 seconds until completely smooth.
- 04
Add soy isolate powder, chia seeds, cocoa powder and ice cubes.
- 05
Blend again for another 30 seconds until fully combined and thick.
- 06
Pour into a large glass or bowl and serve immediately.
- 07
If too thick, add a splash more milk. If too thin, add more frozen banana or ice.
The science
Why it's good for you
Pumpkin seeds are exceptionally rich in magnesium — a mineral that most people are deficient in and that is essential for muscle contraction, nerve function and quality sleep. When combined with soy isolate, which provides all nine essential amino acids, this smoothie becomes a complete muscle-building and recovery tool. Chia seeds add omega-3 fatty acids and slow-digesting fiber that prevents energy crashes. One of the most nutrient-dense smoothies you can make entirely from plant-based ingredients.