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Healthy Pumpkin Spice Latte Recipe

The pumpkin spice latte—one of the most anticipated fall treats. 


This long-awaited drink is, unfortunately, chock full of added sweeteners and other unhealthy ingredients. When ordered at a local coffee shop, a typical medium pumpkin spice latte can contain up to 390 calories with 50 grams of added sugar!


Want to enjoy this seasonal staple without all the unhealthy, processed ingredients? Our homemade healthy pumpkin spice latte recipe is the perfect fall treat that will be sure to satisfy your PSL cravings


Before diving into the recipe itself, we’ll answer this commonly asked question: Is pumpkin good for you?

Is Pumpkin Actually Good For You?

The answer is yes! Pumpkin contains many nutritional benefits. It even made the list of our favorite fall fruits and vegetables because of its nutritious nature. 


Pumpkins are loaded with vitamin A. They also offer vitamin C, potassium, copper, manganese, vitamin B2, vitamin E, and iron. Because of these nutrients, pumpkins can promote healthy sight and skin, boost your immune system, and curb your risk for disease. 


Pumpkin is often found on people’s list of genetic superfoods, a.k.a foods that match your DNA-based nutrient requirements. If pumpkin is on your list of recommended foods and you want to incorporate it into your diet, pick up some during your next grocery store visit.


When shopping for pumpkin, be sure to purchase a full pumpkin or 100% pumpkin puree. Avoid accidentally picking up pumpkin pie filling as it’s full of added ingredients. 

Healthy At-Home Pumpkin Spice Latte Recipe



  • 8 ounces of brewed coffee or 1-2 shots of espresso
  • ½ cup unsweetened oat milk or almond milk
  • 3 tablespoons of canned 100% pumpkin puree or homemade pumpkin puree
  • 2 teaspoons 100% maple syrup
  • ½ teaspoon vanilla extract
  • ½ teaspoon pumpkin pie spice
  • Sprinkle of cinnamon 




  1. In a saucepan, whisk together milk and pumpkin. Warm over medium heat for about one minute.
  2. Remove saucepan from heat. Stir in spices, maple syrup, and vanilla extract. Once combined, you can reheat this mixture if it’s not to your preferred temperature. 
  3. Use a handheld frother to foam the milk mixture to desired consistency.
  4. Pour hot coffee or espresso into a large mug.
  5. Add milk mixture to mug, including the foam.
  6. Sprinkle with cinnamon.



Want more healthy recipes like this and to find out what types of foods are on your recommended foods list? Learn about our personalized nutrition programs to find out which is best for you, your lifestyle, and your health goals. 


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