An Easy Nutritionist-Recommended Pumpkin Spice Latte Recipe

Get your pumpkin spice latte fix with this nutritionist-approved homemade recipe without the extra calories or added sugar.

As the days of summer are dwindling down and even before fall begins, comes the arrival of pumpkin spice season. If you haven’t done so already, you’re probably thinking of trading in your cold brew for the decadent foamed milk and foamy whipped cream pumpkin spice latte from your favorite local coffee shop. However, your go-to pumpkin spice latte may not possess as much nutritional value as you would hope it to.

What’s in a Starbucks Pumpkin Spice Latte?

For example, take a look at the Starbucks Pumpkin Spice Latte, also known as PSL. The grande 16-ounce drink—complete with whipped cream, pumpkin sauce, and pumpkin spice topping—contains 380 calories. This may not sound so bad for a delicious treat.

But as a registered dietitian and recipe developer, the sugar content is what really stops me in my tracks. The drink contains 50 grams of sugar. That’s a lot. While Starbucks doesn’t say how much of that is added sugar, the 2020 Dietary Guidelines committee is advising people to cut back even more on added sugars—to six percent of total daily calories.

For a 2,000-calorie daily diet, that’s a cap of 120 calories, or about eight teaspoons of sugar. This is a major reduction down from the current 10 percent of total daily calories recommended as the upper limit in the current dietary guidelines.

Artificial flavors and colors

There are artificial ingredients, like artificial flavors and colors, that many coffee shops use. (For the record, Starbucks now utilizes real pumpkin puree and a natural food coloring, annatto, in its pumpkin spice sauce.) Also, there’s the expense of these seasonal lattes.

Unsurprisingly, the Starbucks PSL is the most popular seasonal drink, with 424 million sold nationwide, CNBC reports. The pumpkin spice latte is a multi-billion-dollar business that your local coffee shop has capitalized on. (Check out these health benefits of coffee.)

Easy Nutritionist Recommended Pumpkin Spice Latte in glass mugsCourtesy @amydgorin/instagram

A healthier pumpkin spice latte

Because I want you to enjoy the merits of a mouthwatering pumpkin spice latte without extra calories and added sugar—and without putting a dent in your wallet—I whipped up this easy, healthy-ish, and delicious recipe that you can make in your own kitchen in a matter of minutes.

This pumpkin spice recipe is nutritionist-approved and contains only 110 calories per serving. Skip the whipped topping if you’d like to shave off even more calories. Also, here’s the best part: this pumpkin spice latte only has 12 grams of sugar—and provides a little protein and fiber to help keep you fuller for longer.

Pro tip: When you’re shopping for the pumpkin puree, make sure you buy the variety that’s just pumpkin. While pure pumpkin is packed with nutritional benefits, pumpkin pie filling contains added sugar and spices.

By the way, you don’t need an espresso machine to make this latte. You can whip it up with a French press, or you can even use an espresso roast pod.

Homemade Pumpkin Spice Latte recipe


  • 8 ounces barista oat milk
  • 2 Tablespoons canned pumpkin puree
  • 1 Tablespoon + 1 teaspoon maple syrup
  • ⅛ teaspoon ground nutmeg, divided
  • Pinch ground cloves, divided
  • 4 ounces espresso
  • ¼ cup light whipped topping


In a small saucepan over medium heat, combine milk, pumpkin, maple syrup, and all but a dash of the nutmeg and cloves. Stir with a wooden spoon. Heat until warm, and remove immediately. Brew espresso and divide among two mugs. Pour milk mixture on top of espresso. Top with whipped cream and remaining spices. Makes two servings.

Nutritional information per serving:

Cal: 110 Fat: 2.5 g Sat fat: 1 g Pro: 2 g Carbs: 21 g Sugar: 12 g Fiber: 2 g Chol: 5 mg Sod: 75 mg


Amy Gorin, MS, RDN
Amy Gorin is a nationally recognized registered dietitian nutritionist in Stamford, CT. Specializing in plant-based eating, Amy has bylined 1,000-plus articles and also completed more than 1,000 interviews for top-tier outlets. Additionally, she has appeared on several national broadcast shows, including CBS Up to the Minute, CBS Power Up Your Health, NBC News, and the Associated Press. She is a former nutrition and health editor for Prevention, Health, Parents, American Baby, Weight Watchers Magazine, and–and loves to share her media knowledge via the media-training course, Master the Media, that she co-runs to help other health professionals get their names in the news. Amy enjoys cooking and publishes healthy plant-based recipes on her blog, Amy's Eat List. She has contributed recipes to several books, including The Runner's World Vegetarian Cookbook, Runner's World Meals on the Run, The Runner's World Cookbook, and The MIND Diet. Amy also runs an Etsy shop, Plant-Based Eats, which delivers meal plans and nutrition printables to the masses.