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Friday, October 8, 2021

Healthy Pumpkin Spice Latte at Home

This healthy pumpkin spice latte recipe has almost half the calories and one-third the sugars as the one from a coffee house, and it tastes amazing!  It’s low calories, sugar free, and can be vegan or dairy free if you prefer.  

One of my guilty pleasures is stopping by Starbucks or Dunkin Donuts for a fancy coffee.  It's not one that I partake in often just due to the cost and the calories, but when we have an early appointment or I just want a special treat, I'll stop to grab a cup.

I've been waiting for the pumpkin spice latte since last winter.  I want the flavor, but I don't want all of the calories and questionable ingredients, so I started experimenting at home to make a healthy pumpkin spice latte recipe.

Most copycat sugar free pumpkin spice latte recipes call for a milk frother.  I don't have one, nor do I want to clutter my small kitchen with specialty tools.  I skipped the froth and instead added whipped cream on top.

If you have a milk frother, feel free to use it.  You could also use a blender to whip this before you heat it up.

I'm all about keeping things simple, so I just heat it up and enjoy.  

Healthy Pumpkin Spice Latte Recipe

I'm eating fewer carbs, so I'm okay with the whipped cream on top of my keto pumpkin spice latte.  If you have other dietary needs, feel free to skip it.  

This low calorie pumpkin spice latte recipe is kind of a base recipe.  You can use the milk and sweetener of your choice to fit your dietary needs.

For more coffee drink recipes, check out these posts:


Is There a Keto Pumpkin Spice Latte at Starbucks?

No, it’s not possible to get a true keto pumpkin spice latte at Starbucks.  The pumpkin sauce has sugar in it, and it’s an essential ingredient for the drink.

You can get a low sugar pumpkin spice latte though.  I’ll also note that the sauce they use has dairy in it, so you can’t get a vegan pumpkin spice latte either.

Can You Order a Skinny Free Pumpkin Spice Latte?

If you’re at a coffee shop and want a skinny pumpkin spice latte, order one with nonfat milk or almond milk.  Also avoid the whipped cream.

What Does Starbucks Put in Their Pumpkin Spice Latte?

If you order a PSL from Starbucks is has:

  • Milk
  • Pumpkin spice sauce
  • Brewed Espresso
  • Whipped cream
  • Pumpkin spice topping

The Starbuck's PSL also has "natural flavors" in the Pumpkin Spice Sauce and in the Vanilla Syrup.  By definition, natural flavors come from things found in nature, but that doesn't mean that they are from traditional foods.

Basically, we've found out that some plants taste like other plants.  NPR gave a great example that I'll paraphrase.  Instead of using an orange or orange flavor, they may use a grass or bark from a specific tree.

We have no idea of knowing what those natural flavors are or what they came from.

A PSL also has carrageenan in the whipped cream.  This is a "natural" ingredient and comes from a type of seaweed.  It's thought to be linked to inflammation, so I avoid it because I have quite enough inflammation due to RA.

According to Starbucks, a grande PSL with 2% milk and whip this year will have:

  • 380 calories
  • 14 grams of fat 
  • 8 grams saturated fat
  • 55 mg cholesterol
  • 240 mg sodium
  • 52 grams carbohydrates
  • 50 grams sugars

And let's be real here, we're not ordering a grande.  A venti is a whopping 470 calories and 64 grams of sugar.

The real PSL also has a preservative called potassium sorbate in the pumpkin spice sauce and whipped cream.  

While I wouldn't drink this low calorie pumpkin spice latte daily, it's a much better choice for your pumpkin spice latte recipe craving!

Does the Pumpkin Spice Latte Have Coffee In It?

Yes, a healthy pumpkin spice latte has coffee in it.  Starbucks uses brewed espresso, but I just use brewed coffee.

You can use decaf if you want.  You can also make a healthy pumpkin spice latte without coffee.  Just add more milk to replace the coffee.  You can also add hot chocolate or even brewed tea.

Here's how to make a pumpkin spice latte recipe without coffee

What is in a Healthy Pumpkin Spice Latte?

This sugar free pumpkin spice latte has:

  • Almond milk, oat milk, whole milk, or milk of choice
  • Pumpkin puree
  • Sweetener
  • Real vanilla extract
  • Pumpkin spice
  • Brewed coffee
  • Whipped cream (optional)

Healthy Pumpkin Spice Latte Milk Choice

You can make this sugar free pumpkin spice latte with your choice of milk or milk alternative.  I I prefer almond milk or oat milk  for my milk alternative.  

I used unsweetened almond milk for this vegan pumpkin spice latte recipe because it has fewer calories than vanilla almond milk.  You can also use regular milk or even coconut milk.

For a keto pumpkin spice latte, use whole milk or half and half.  I find that heavy whipping cream is too heavy for my tastes, but it’s fine to use.  

Low Calorie Pumpkin Spice Latte Sweetener

You can use your choice of sweetener to make a low calorie pumpkin spice latte.  Try using monk fruit or stevia for a natural zero calorie sweetener.  

You can also use coconut sugar, raw honey, or maple syrup for a natural sweetener.

Best Coffee for Healthy Pumpkin Spice Latte Recipe

When I want to make a sugar free pumpkin spice latte recipe, I just make a little extra coffee in the morning and reserve 1/2 cup of brewed coffee and put it in the fridge until I want to make it.  I'm the only coffee drinker in the house, so I don't want to brew another pot.

You could also use instant coffee.  If you want this in the evening, use decaf coffee

Skinny Pumpkin Spice Latte Ingredients

To make a sugar free pumpkin spice latte, you will need:


How to Make Healthy Pumpkin Spice Latte Recipe

Step #1

Place the milk, pumpkin puree, coconut sugar, vanilla extract, and .pumpkin spice in a medium sized pan and heat over medium low heat until simmering.  Use a whisk to stir it to add some air since we're not using a frother.

Step #2

Add coffee and stir well.

Step #3

Pour into a cute cup, top with whipped cream and a sprinkle of nutmeg, and enjoy!

If you want to make this for a crowd, you can easily scale this recipe up.  Keep it warm in a slow cooker or in a large pan on the stove.

Pumpkin freezes well!  If you don't have a use for the rest of the can of pumpkin, put it in the fridge or freeze it in a silicone ice cube tray.  Thaw one ice cube per cup of healthy pumpkin spice latte.

You can also use the leftover pumpkin in a DIY skincare recipe.

Skinny pumpkin spice latte recipe was originally posted at Everything Pretty.

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Healthy Pumpkin Spice Latte

Healthy Pumpkin Spice Latte

Cari @ Koti Beth
Prep time
15 Min
Cook time
30 Min
Total time
45 Min
This skinny pumpkin spice latte is made with real pumpkin and no refined sugar.


  • 1 cup unsweetened almond milk
  • 1 tablespoons organic pumpkin puree
  • 1 tablespoon coconut sugar (or raw honey, liquid stevia, or maple syrup)
  • 1/2 teaspoon real vanilla extract
  • 1/2 teaspoon pumpkin spice
  • 1/2 cup brewed coffee
  • Whipped cream (optional)
  • Nutmeg


  1. Place the milk, pumpkin puree, coconut sugar, vanilla extract, and .pumpkin spice in a medium sized pan and heat over medium low heat until simmering. Use a whisk to stir it to add some air since we're not using a frother.
  2. Add coffee and stir well.
  3. Pour into a cute cup, top with whipped cream and a sprinkle of nutmeg, and enjoy!


You can use almond milk, coconut milk, or half and half in this recipe.

Nutrition Facts



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skinny, drink, coffee, pumpkin, latte

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