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This Healthy Low Calorie Pumpkin Spice Latte recipe is made with less sugar, fewer calories and real pumpkin in under 2 minutes in a blender! Low Calorie, Gluten Free, Paleo, Low Carb, Vegan
I don't want to crush anyone's pumpkin spice latte dreams, BUT if weight loss is your goal it's not the ideal drink to consume. If it's once a season, that's fine. However, I find many of my weight loss clients are drinking their calories way more than that and not realizing what it's doing to their hunger, energy and craving hormones.
A grande pumpkin spice latte from Starbucks has 380 calories, 14 grams of fat, 50 grams of sugar, 0 fiber, 14 grams of protein and a total of 52 grams of carbohydrates. The only good thing this pumpkin spice latte has going for it (other than the taste of course) is the protein. But 50 grams of sugar and 14 grams of fat in one drink is insane!
The good news is you can easily make your own PSL at home healthier and for way fewer calories. I'm going to show you how today!
Ingredients for Pumpkin Spice Latte
- Coffee or espresso
- Pumpkin, canned
- Vanilla extract
- Pumpkin pie spice
- Milk of choice
- Stevia
How to Make the BEST Healthy Pumpkin Spice Latte
Making pumpkin spice latte at home is simple with these two steps!
Step one to making the best homemade pumpkin spice latte is measuring out the ingredients and placing them in a blender. I recommend blending with a high speed blender like this one, but you can alternatively place the ingredients in a mug and use this milk frother to blend too!
Step two is blending until the ingredients are smooth and bubbly then transferring to a mug, heating and enjoying! You can warm in the microwave or on the stove.
How to Make Iced Pumpkin Spice Latte
You can make a healthy iced pumpkin spice latte by substituting the coffee and espresso in the recipe with cold brew then following the recipe instructions. Add ice if desired and enjoy!
Substitutions for Pumpkin Spice Latte
Stevia - Stevia is one of my favorite no calorie sweeteners. It is sweeter than real sugar so a little goes a long way. You can substitute stevia with monk fruit or maple syrup, honey, coconut sugar or maple sugar. Keep in mind the real sugars are not calorie free and will increase the calories and carbohydrates of the recipe.
Coffee - You can use espresso, regular coffee with no flavor, decaf coffee or cold brew coffee for this recipe.
Pumpkin - While you could substitute the pumpkin puree with pumpkin butter, I don't recommend it. Pumpkin butters have a ton of added sugar in them. This will increase your hunger and cravings later in the day. Canned sweet potato is another option for substituting the pumpkin.
Pumpkin Pie Spice - 1/2 teaspoon of cinnamon and 1/4 teaspoon of nutmeg can be substituted instead of using pumpkin pie spice.
Milk - This recipe uses dairy-free, unsweetened almond milk. Any milk will work in this recipe though.
How to Make Pumpkin Spice Coffee Creamer
If you want to save time, you can make healthy pumpkin spice coffee creamer. It's perfect for making ahead of time then pouring into your morning coffee to get your PSL fix on the go!
Healthy Low Calorie Pumpkin Spice Latte
Ingredients
- 1/2 cup black coffee or 2 shots espresso or cold brew
- 2 tablespoons pumpkin puree canned
- 1/2 teaspoon vanilla extract
- 1/2 teaspoon pumpkin pie spice
- 3/4 cup unsweetened almond milk or milk of choice
- 1-2 drops stevia
Instructions
Hot Pumpkin Spice Latte
- Add all ingredients to a blender. Blend on high until smooth.
- Transfer to a glass, warm in the microwave 1-2 minutes if desired then enjoy!
Cold Pumpkin Spice Latte
- Add all ingredients to a blender. Blend on high until smooth.
- Transfer to a glass, add ice and enjoy!
- Alternatively, you can make this pumpkin spice coffee syrup to add to regular coffee.
Notes
- My Amazon shop has more products similar to those used for this recipe and that I recommend to my weight loss clients.
- If you love this recipe, check out my cookbook for more delicious recipes.
Nutrition
What You Need For Weight Loss
This was so easy and yummy. Thank you!