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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!
I don’t want to crush anyone’s pumpkin spice latte dreams, but if weight loss is your goal, then the Starbucks version is not the ideal drink to consume. 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 that the Starbucks pumpkin spice latte has going for it (other than the taste of course) is the protein. But 14 grams of fat and 380 calories in one drink is a lot for most.
Don’t get me wrong, if it’s once or twice every fall season, that’s fine. However, I find many of my weight loss clients are drinking their calories way more than that and not realizing that it is causing them to go over their calories.
This was something I learned in my own 80 pound weight loss journey. I would drink a Starbucks venti cafe mocha daily and eat an 80-calorie yogurt for breakfast daily and couldn’t figure out why I was 210 pounds. When I began tracking my calories, I realized my coffee habit was a large reason why I had a weight issue.
The good news is you can easily make this homemade version of PSL at home healthier and for way fewer calories. This pumpkin spice latte is sugar-free, vegan and gluten-free friendly. I’m going to show you how today!
Ingredients for Healthy Homemade Pumpkin Spice Latte
- Coffee or espresso
- Pumpkin, canned
- Vanilla extract
- Pumpkin pie spice
- Milk of choice
- Stevia or zero-calorie sweetener of choice
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 high-speed blender but you can alternatively, place the ingredients in a large 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!
How to Make Pumpkin Spice Coffee Creamer
If you want to save time, you can make healthier 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!
Substitutions for Pumpkin Spice Latte Recipe
Stevia – Stevia is one of my favorite zero calorie sweeteners. It is sweeter than real sugar so a little goes a long way. You can substitute stevia with monk fruit, another sugar free sweetener or honey, coconut sugar or maple sugar. Keep in mind the real sugars are not calorie free and will increase the calories and in this pumpkin spice latte 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. It will likely make the recipe too sweet. Canned sweet potato is another option for substituting the pumpkin.
Pumpkin Pie Spice – 1/2 teaspoon of cinnamon and 1/4 teaspoon of nutmeg may be substituted instead of using pumpkin pie spice.
Milk – This recipe uses dairy-free, unsweetened almond milk making it a vegan pumpkin spice latte. Any milk will work in this homemade pumpkin spice latte though including soy milk, cashew milk, oat milk and regular milk.
Pumpkin Spice Latte FAQ
To reduce the calories of a Starbucks pumpkin spice latte, order it with nonfat milk with 2 pumps of pumpkin pie syrup and omit the whipped cream. You can request they add pumpkin pie spice or cinnamon on top too.
A Starbucks nonfat pumpkin spice latte tall is 200 calories without whipped cream. A Starbucks nonfat pumpkin spice latte grande is 260 calories without whipped cream. A Starbucks nonfat pumpkin spice latte venti is 330 calories without whipped cream.
Make regular coffee or espresso then mix in two tablespoons of pumpkin puree with a zero calorie sweetener and nonfat milk or lower calorie milk option then sprinkle pumpkin pie spice and cinnamon on top. Use a milk frother to blend then enjoy!
More Low Calorie Coffee Drinks & Creamers
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
Nutrition information is automatically calculated, so should only be used as an approximation.
This was so easy and yummy. Thank you!