A Healthier Pumpkin Spice Latte: Cozy Fall Flavor Without the Tummy ache and brain fog
Fall isn’t complete without pumpkin spice everything! From lattes, muffins, candles, you name it and we all want it. But here’s the catch: the average coffee shop pumpkin spice latte can pack 400+ calories and over 50g of sugar in just one cup.
We believe you can still enjoy seasonal favorites while supporting your body and health goals. Here’s how to make a cleaner, nourishing version of the beloved PSL right at home.
🍂 The Problem with Store-Bought Pumpkin Spice Drinks
Sugar overload → big blood sugar spikes + crashes
Artificial syrups & flavors → not exactly fueling your body with wellness
Hidden calories → one drink can be the same as an entire meal
🌿 A Live WELLthier Pumpkin Spice Latte
This homemade version gives you the cozy, spiced flavor you love, but with real ingredients and no sugar crash.
Ingredients (serves 1):
1 cup unsweetened almond or oat milk (or milk of choice)
2–3 tbsp pumpkin puree (not pie filling)
1–2 tsp pure maple syrup or honey (or monk fruit for sugar-free)
½ tsp pumpkin pie spice (or cinnamon + nutmeg + ginger + clove)
½ tsp vanilla extract
1 shot espresso or ½ cup strong brewed coffee
Directions:
In a small pot, heat the milk and pumpkin puree until warm (do not boil).
Stir in maple syrup, spices, and vanilla.
Whisk or froth until creamy.
Pour over espresso/coffee, sprinkle with cinnamon, and enjoy!
✨ Why This Version is Better
Made with real pumpkin → fiber + vitamin A for immunity.
Natural sweeteners you control.
Lower in calories + sugar than coffee shop versions.
Warm, cozy, and nourishing without the guilt.
🍁 Pro Tips
For extra protein: blend in 1 scoop vanilla protein powder.
For creaminess: add 1 tbsp coconut cream or oat milk barista blend.
For a caffeine-free treat: swap coffee for rooibos tea or chai tea.
🌟 Final Sip
Fall is about comfort, coziness, and balance and not deprivation. A healthier pumpkin spice latte lets you enjoy the season’s flavors while staying aligned with your wellness goals.
Try this recipe, snap a pic, and tag us at @LiveWELLthier so we can see your cozy fall vibes! 🍂☕