There’s something about that first sip of a pumpkin spice latte that makes it feel officially fall. The cozy spices, the creamy texture, the hint of sweetness-it’s no wonder this drink has become the season’s most beloved beverage. But if you’ve ever glanced at the nutrition facts label of a store-bought pumpkin latte, you know it often comes loaded with sugar and heavy syrups. The good news? You can make a healthier version right at home, that’s just as delicious and healthier for you! By using real pumpkin, spices for flavor, and your choice of milk, you’ll get all the cozy vibes without the sugar.

 Gather your Ingredients

• 1 cup milk of choice (low or non-fat dairy, oat, almond, or soy all work great)
• 2-3 tablespoons pumpkin puree (make sure it’s not pumpkin pie filling)
• 1-2 teaspoons pure maple syrup or honey
• ½ teaspoon pumpkin pie spice (or a mix of cinnamon, nutmeg, and ginger)
• ½ teaspoon vanilla extract
• ½ cup strong brewed coffee or 1 shot of espresso
• Optional: a little no-sugar added whipped cream or a sprinkle of cinnamon on top for some extra fall flair

  

Directions

1. In a small saucepan, warm the milk, pumpkin puree, and pumpkin pie spice over medium heat. Whisk until well-blended and heated through (but not boiling).
2. Remove from heat and stir in vanilla and maple syrup or honey.
3. Pour the mixture into a blender and blend for 30 seconds to make it frothy (optional, but it gives you that café-style foam). No blender, no problem! You can also blend with a whisk until the mixture gets frothy.
4. Pour the coffee or espresso into a mug and top with the pumpkin-spiced milk mixture.
5. For a little extra flavor, sprinkle with a dash of cinnamon, and enjoy your cozy, healthier pumpkin spice latte!

Health Benefits 

• Less added sugar: This latte is sweetened naturally with maple syrup or honey and you control the amount that you are adding in.
• The benefits of spices: Did you know that cinnamon, nutmeg, and ginger all come with their own health benefits?
  • Cinnamon: Studies suggest that cinnamon may help lower blood sugar levels, improve insulin sensitivity, and support heart health.
  • Nutmeg: Research indicates that nutmeg may help reduce fatigue and stress, while also easing muscle pain and achy joints.
  • Ginger: Ginger has been shown to relieve nausea, promote healthy digestion and may reduce inflammation.
• Pumpkin puree has benefits too: Adds fiber and vitamin A.
  • Fiber: Aids in digestion and helps you to feel full longer.
  • Vitamin A: Supports growth, vision, and cell function.
• Customizable: Your homemade latte allows you to make it however you like. You get to choose your milk, adjust flavor, and you can even swap in decaf if you’d like. You are your own barista in this kitchen adventure!
• Budget friendly: Making your own latte at home is a fraction of the cost of the coffee shop version. Your bank account and health will thank you!

Enjoy whipping up your own fall drinks at home! For more seasonally inspired recipes, check out: https://www.myplate.gov/myplate-kitchen/seasonal-recipes or contact your local Family and Consumer Sciences Agent – we love talking all things food!

References: 

Ranasinghe, P., Pigera, S., Premakumara, G.S. et al. Medicinal properties of ‘true’ cinnamon (Cinnamomum zeylanicum): a systematic review. BMC Complement Altern Med 13, 275 (2013). https://doi.org/10.1186/1472-6882-13-275

Sultan, M. T., Saeed, F., Raza, H., Ilyas, A., Sadiq, F., Musarrat, A., Al JBawi, E. (2023). Nutritional and therapeutic potential of nutmeg (Myristica fragrans): A concurrent review. Cogent Food & Agriculture, 9(2). https://doi.org/10.1080/23311932.2023.2279701

Wang, Y., Yu, H., Zhang, X., Feng, Q., Guo, X., Li, S., Li, R., Chu, D., & Ma, Y. (2016). Evaluation of daily ginger consumption for the prevention of chronic diseases in adults: A cross-sectional study. Nutrition, 36, 79–84. https://doi.org/10.1016/j.nut.2016.05.009

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