As the season shifts and autumn vibes set in, it’s time to savor the sweet and spicy hallmark flavor of fall: pumpkin spice. Sure, there are so many delicious pumpkin-inspired products and dishes, but let’s face it, pumpkin spice lattes are a quintessential fall classic.
And while store-bought seasonal lattes are always a delicious treat, they’re oftentimes loaded with sugar and other additives. So, why not make your own? Enter: homemade healthy pumpkin spice lattes. Ahead, learn how to make a healthy pumpkin spice latte, plus all the health benefits and drool-worthy flavor variations! From the OG classic PSL recipe (made healthy) to pumpkin spice matcha, and protein-packed PSL’s, there’s something for everyone — even caffeine-free and stress-reducing variations!
Pull out your mugs, grab your pumpkin and warming spices, and get ready to sip and celebrate the best season (and flavor) of the year. Happy Fall, ya’ll!
What is a Pumpkin Spice Latte Made Of?
We know and love pumpkin spice lattes, but what are they, exactly? Pumpkin spice lattes are simply a blend of creamy non-dairy or dairy milk, (optional) sweetener, and of course, a healthy sprinkle of pumpkin spice.
So, what is included in the pumpkin spice mixture? Subtly sweet and slightly spicy, pumpkin spice is made from a blend of cinnamon, nutmeg, ginger, cloves, and allspice. The best part? This base recipe can be easily modified for all your taste preferences and dietary needs.
Plus, when mindfully made, pumpkin spice lattes can be incredibly healthy!
5 Tips to Health-ify Your PSL
Before we share the healthy pumpkin spiced latte recipes of your dreams, a few ways to enhance the health benefits of any cup or recipe!
#1 Use a Dairy Milk Alternative
Dairy is a common allergen for many, and for some, can lead to digestive upset. A simple way to enhance the health of your cup? Try a healthier plant-based swap!
Our favorites include (unsweetened):
- Oat milk
- Almond milk
- Coconut milk
- Cashew milk
- Macadamia milk
RELATED: A Dairy-Free Milk Comparison: Here are the 7 Best Milk Alternatives
#2 Use Real Pumpkin
We’re talking about pure, 1-ingredient, unsweetened canned pumpkin! None of that canned pumpkin pie puree (which is mostly sugar) or pumpkin-flavored syrup, ok? So, make sure to read the ingredient labels and stick to the real stuff! It’s (much) higher in nutrients and (much) lower in calories and sugar.
#3 Add a Superfood Boost
Enhance the nutrient profile of any recipe by adding a spoonful (or more) of superfoods! Here are some ideas:
For a protein boost: add a scoop of collagen (it’s unflavored, and it won’t change the consistency!)
To reduce inflammation: add a pinch of turmeric
For a stress-buster: add a serving of Reishi powder
To maintain steady energy: add a serving of healthy fats like a teaspoon of nut butter, coconut butter, or hemp seeds
#4 Skip the Artificial Sugar
The ingredients in a typical coffee shop pumpkin spiced latte? Sugar, condensed milk, and a hint of pumpkin puree. The sugar content can add up quickly! To healthify your cup, skip the sweetener altogether or opt for something natural like honey or maple syrup (in moderation).
#5 … And the Whip
You’ll save yourself calories, fat, and added sugar! But hey, sometimes we need to honor our cravings! In that case, make your own healthier DIY coconut whip with this 3-ingredient recipe
3-Ingredient Coconut Whipped Cream
Ingredients:
- 1 (14 oz.) can full-fat coconut milk, chilled overnight
- 1-2 tbsp pure maple syrup
- 1 tsp vanilla extract
Directions:
Step #1: Chill the canned coconut milk in the fridge overnight and any mixing materials (such as your mixing bowl and beater) for at least 30 minutes prior to making your whipped cream. This is crucial to getting your coconut cream to whip and form a peak.
Step #2: Once you’re ready to start, remove your mixing materials and canned coconut milk from the fridge. Be mindful not to shake the canned coconut.
Step #3: Remove the lid from the canned coconut and scoop out the thick white layer of coconut cream on top. Add the thick cream to your chilled mixing bowl. Option to discard or reserve the leftover canned coconut water.
Step #4: Whip the cream until a peak forms and continue until the whipped cream is fluffy.
Step #5: Add the vanilla and maple syrup, then whip again for 1 to 2 minutes.
Step #6: Serve immediately, or store in an airtight container in the fridge until ready to use.
The 8 Healthiest Pumpkin Spice Lattes You Need This Season
#1 The OG Pumpkin Spice Latte (Hot or Iced)
Your favorite classic PSL, made healthy. Light on sugar and heavy on (real, wholesome) flavor. Serve hot or pour over ice!
Serves: 1-2
Ingredients:
- 1 cup oat milk, heated (or any non-dairy milk of choice)
- 1 cup brewed hot coffee (or 2-4 shots espresso)
- 2 tbsp pure unsweetened pumpkin puree
- 1-2 tbsp maple syrup or sweetener of choice
- 1 – 2 tsp pumpkin pie spice
- 1-2 tsp vanilla extract
- 1-2 tsp almond, cashew, or coconut butter, optional
Directions:
Step #1: In a high-speed blender, combine hot brewed coffee, oat milk, pumpkin puree, pumpkin pie spice, vanilla extract, sweetener of choice, and optional nut butter. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.
Step #2: Pour into a mug and enjoy! Option to serve over ice for an iced pumpkin spiced latte.
#2 Superfood Golden Pumpkin Spice Latte
Golden Turmeric Latte + Pumpkin Spice + Oat Milk = a match made in heaven. Enjoy it caffeine-free, or add hot coffee or espresso for an energizing flavor boost.
Ingredients:
- 1 cup oat milk, heated (or any non-dairy milk of choice)
- 2 tbsp pure unsweetened pumpkin puree
- 1-2 tbsp maple syrup or sweetener of choice
- 1- 2 tsp pumpkin pie spice
- ½ tsp turmeric powder
- 1-2 tsp vanilla extract
- Dash black pepper
- ½ cup brewed hot coffee (or 1-2 shots espresso), optional
- 1-2 tsp almond, cashew, or coconut butter, optional
Directions:
Step #1: In a high-speed blender, combine heated nut milk, pumpkin puree, pumpkin pie spice, turmeric, black pepper, vanilla extract, sweetener of choice, and optional nut butter. Option to add brewed hot coffee or espresso. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.
Step #2: Pour into a mug and enjoy! Option to serve hot or over ice.
#3 Creamy Pumpkin Spice Cold Brew
Skip the heavy (& high-cal) cold foam cold brew for a lightened-up version. We made this recipe using buttery cashew milk for the ultimate creamy taste, but feel free to swap with your plant-based milk of choice (just keep it full-fat if you want that rich and creamy consistency!)
Ingredients:
- ½ cup cold brew, chilled
- ½ cup cashew milk (or full-fat non-dairy milk of choice)
- 1 tbsp pure unsweetened pumpkin puree
- 1 tbsp maple syrup or sweetener of choice
- 1 tsp vanilla extract
- ½ – 1 tsp pumpkin pie spice
Directions:
Step #1: In a high-speed blender, combine chilled cold brew, cashew milk, pumpkin puree, pumpkin pie spice, vanilla extract, and sweetener of choice. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.
Step #2: Pour over ice and enjoy!
#4 Pumpkin Spiced Matcha Latte
If you and coffee don’t agree, give your matcha a PSL upgrade! Rich in antioxidants and flavor, this fall-inspired matcha latte will be a new fall favorite.
Ingredients:
- 1 cup oat, almond, cashew, or non-dairy milk of choice, heated
- 1 tbsp pure unsweetened pumpkin puree
- ½ – 1 tsp matcha powder
- ½ -1 tsp pumpkin pie spice
- ½ – 1 tbsp maple syrup or raw honey
Directions:
Step #1: In a high-speed blender, combine heated non-dairy milk with matcha powder, pumpkin puree, pumpkin pie spice, vanilla extract, and sweetener of choice. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.
Step #2: Pour into a mug and enjoy warm or serve over ice!
#5 Protein Pumpkin Spice Latte
A seasonal ‘Proffee’ recipe that will take the basic recipe to the next level. Simply add a scoop of your favorite plain (or vanilla, cinnamon, etc.) protein powder to the mix and blend that baby up! Aside from being high in protein, the addition will make it ultra-creamy. If you don’t want to change the flavor or taste, opt for a scoop of collagen!
Ingredients:
- 1 cup oat milk, heated (or any non-dairy milk of choice)
- 1 cup brewed hot coffee (or 2-4 shots espresso)
- 2 tbsp pure unsweetened pumpkin puree
- 1 scoop protein powder of choice (or 1-2 scoops collagen powder)
- 1-2 tbsp maple syrup or sweetener of choice, optional
- 1 – 2 tsp pumpkin pie spice
- 1-2 tsp vanilla extract
Directions:
Step #1: In a high-speed blender, combine hot brewed coffee, oat milk, pumpkin puree, protein powder, pumpkin pie spice, vanilla extract, and optional sweetener of choice. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.
Step #2: Pour into a mug and enjoy! Option to serve over ice.
RELATED: Is Protein Coffee Healthy? Plus, How to Make it
#6 Pumpkin Chai Latte
Brew up a cup of your favorite chai tea and add to the mix. No chai syrup or flavoring needed here — this recipe is sweetened naturally and made from whole food ingredients. Serve hot or over ice! You can even make it a dirty chai by tossing in an espresso shot (or two).
Ingredients:
- 1 cup nut milk of choice, heated
- 1 cup water
- 1-2 tea bags spiced chai or chai rooibos tea
- 2 tbsp pure unsweetened pumpkin puree
- 1-2 tbsp maple syrup or sweetener of choice
- 1 – 2 tsp pumpkin pie spice
- 1-2 tsp vanilla extract
- 1-2 tsp almond, cashew, or coconut butter, optional
- 1-2 espresso shots (optional, for dirty chai)
Directions:
Step #1: Add water to a small saucepan and bring to a boil over medium heat. Pour into a cup and add 1-2 spiced chai tea bags (2 for more intense flavor). Let steep for 3-5 minutes. Remove tea bag and squeeze any remaining liquid into the mug. Pour back into saucepan and heat to a slight boil.
Step #2: Remove from stove and pour hot spiced chai into a high-speed blender. Add heated nut milk, pumpkin puree, pumpkin pie spice, vanilla extract, sweetener of choice, and optional nut butter and espresso. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.
Step #3: Pour into a mug and enjoy! Option to serve over ice.
#7 Caffeine-Free Pumpkin Spice Latte
We told you — something for everyone! Meet the delicious and nutritious PSL that’s caffeine-free. Made with detoxifying dandelion root tea that has a similar bitter flavor to coffee — the ultimate swap, if you ask us! Swap it for your favorite earthy tea, or customize this recipe as needed or preferred.
Ingredients:
- 1 cup nut milk of choice, heated
- ½ cup water
- 1 dandelion root tea bag
- 2 tbsp pure unsweetened pumpkin puree
- 1-2 tbsp maple syrup or sweetener of choice
- 1 – 2 tsp pumpkin pie spice
- 1-2 tsp vanilla extract
- 1-2 tsp almond, cashew, or coconut butter, optional
Directions:
Step #1: Add water to a small saucepan and bring to a boil over medium heat. Pour into a cup and add dandelion tea bag. Steep for 3-5 minutes. Remove tea bag and squeeze any remaining liquid into the mug. Pour back into saucepan and heat to a slight boil.
Step #2: Remove from stove and pour hot tea into a high-speed blender. Add heated nut milk, pumpkin puree, pumpkin pie spice, vanilla extract, sweetener of choice, and optional nut butter. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.
Step #3: Pour into a mug and enjoy! Option to serve over ice
#8 Adaptogenic Mushroom Pumpkin Spice Latte
Mushroom coffee is trending as a stress-reducing beverage option that is delicious and nutritious. Made into a healthy latte or blended into a plain cup of joe, there are so many ways to enjoy this superfood.
Ingredients:
- 1 cup almond milk, unsweetened (or non-dairy milk of choice)
- 2 tbsp canned pumpkin puree, unsweetened
- 1 tsp pumpkin spice blend (cinnamon, nutmeg, ginger, cloves)
- 1 tsp adaptogenic mushroom blend (such as reishi, chaga, or cordyceps)
- ½ – 1 tbsp pure maple syrup or raw honey (optional)
- 1 shot of espresso or ½ cup strong brewed coffee (optional)
- ½ tbsp vanilla extract
- Whipped coconut cream, to serve (optional)
- Cinnamon or nutmeg, to garnish
Directions:
Step #1: Add almond milk to a small saucepan and bring to a slight boil over medium heat.
Step #2: Remove from heat and add to a high-speed blender along with the remaining ingredients. Blend until smooth and frothy. Taste test, adjusting any ingredients as necessary.
Step #3: Pour into a mug and enjoy! Option to serve with coconut whip or a sprinkle of cinnamon or nutmeg.
Pumpkin Spice Everything
Let’s face it, PSLs are a fall must-have. And now that you have all the tips and tricks to make your own, enjoy our OG Traditional PSL, or give something new a try with one of our flavor variations! And when making your own (or ordering at a coffee shop!), feel free to customize your cup while keeping these healthy tips in mind. Cheers to pumpkin season kickoff! Now let’s get sipping.
