Pumpkin spice season is in full swing, which can only mean one thing… The pumpkin spice latte (PSL) is brewin’ up on coffee shop menus!
Of course, we always encourage relishing your favorites that only come once a year. But indulging in the PSL—often laden in added sugar and fat—all season long likely won’t support your health and wellness goals.
Fortunately, you can make your own low-sugar PSL at home for the ultimate ingredient control. Sticking the tips listed below in your back pocket can also healthify your PSL order at your beloved coffee shop!
Healthy Pumpkin Spice Latte Recipe
Yield: 1 serving
Nutrition per serving: 70 calories, 0g fat, 4g protein, 13g total carb, 0g fiber
Prep time: 5 minutes
Cook time: 0 minutes
Total time: 5 minutes
Ingredients:
• ½ cup non-fat milk (see note for dairy-free/vegan option*)
• 1 Tbsp canned or fresh pumpkin puree (not pumpkin pie filling)
• 1 tsp of honey, maple syrup, or another desired sweetener
• 1 tsp vanilla extract
• Pinch of pumpkin spice seasoning (or pinch of cinnamon, nutmeg, and ginger)
• 1 cup of freshly brewed coffee or shot of espresso
Instructions:
1. Whisk nonfat milk with the pumpkin puree over medium heat in a small pot.
2. Add the desired sweetener of choice.
3. Continue to mix and pumpkin spice seasoning (or pinch of cinnamon, nutmeg, and ginger) to your desired blend of fall flavors.
4. Once the mixture becomes frothy, pour over your brewed coffee or a shot of espresso. Adjust as desired based on the preferred ratio of coffee to flavored milk.
*For a dairy-free and vegan option, use unsweetened plant-based milk—like oat, almond, soy, and cashew milks. Keep in mind some plant-based milks, especially when used for lattes, may be more difficult to foam compared to cow's milk.
Pumpkin Spice Coffee Alternative
If you enjoy the bold flavor of your coffee yet want a subtle pop of pumpkin spice, give this quick recipe (or order) a try:
• Pour your favorite black coffee into a mug
• Top with a splash of milk or creamer
• Mix in and/or garnish with pumpkin spice seasoning
• Sip alongside your favorite book, friend, breakfast, or any other way you enjoy your coffee time!
How to Order a Healthier PSL
If you enjoy a trip to the coffee shop and are tempted by their seasonal menu, lean on these ordering tips to keep the nutritionals in check:
• Select a no or low-fat, unsweetened milk
• Stick to only one pump of the pumpkin spice syrup/sauce
• Enhance the flavor by adding ground cinnamon as available
• Omit or reduce whipped cream if added
• Stick to a smaller size
Also, because pumpkin spice latte recipes can vary from one coffee shop to the next, you can always ask the barista how they can best lower the overall sugar and fat content.