Healthy Pumpkin Spice Latte

Fall and pumpkin spice go hand-in-hand. Pumpkin pie, pumpkin soup, pumpkin muffins, pumpkin scones, and of course the much anticipated pumpkin spice latte. But what is this fall favourite really made of?


In most cases, pumpkin spice lattes are flavoured with pre-made, sugar rich syrups. Extremely sweet and bursting with flavour these drinks can be a taste bud overload.

Has anyone else noticed that the first few sips of a Starbucks pumpkin spice latte are great, but by the time you get to the bottom of your cup it feels like you spent the whole night partying until 3am? Seriously, the crash after one of these sugar bombs is crazy!

For those of you who speak Starbucks, a grande no whip almond milk pumpkin spice latte contains 38g of sugar… that’s 9 teaspoons! NINE! Talk about a blood sugar spike in a cup. Add in a caffeine crash… and it’s game-over. No wonder I use to feel hungover after one of these bad-boys.


If your like me and you prefer a more savoury (and healthy) festive fall drink, then making your own pumpkin spice at home is the way to go.

This recipe calls for a small amount of maple syrup to add a little sweetness, just be sure to buy good quality REAL maple syrup, no Aunt Jeminma happenin here! I also use real pumpkin puree (not pumpkin pie mix) and add my own cinnamon, nutmeg and ginger. Then I simmer everything together to form a creamy, spicy, pumpkiny creation. Best of all, you won’t find any artificial colours, flavours, or copious amounts of sugar in this recipe.

I often forego the espresso shot and make this latte into a steamed milk. Trust me, it’s just as good and perfect for cold fall evenings spent in front of the fireplace.

Cheers to fall, real food, and real pumpkin spice!


Real Pumpkin Spiced Latte

4 cups non-dairy milk (almond or coconut are tasty)
2 tsp. cinnamon
1 ½ tsp. freshly grated ginger
1 tsp. nutmeg
8 tbsp. pumpkin puree
½ tbsp. maple syrup
¼ tsp. vanilla extract
Shot of espresso (I use decaf)

Pour the milk of your choice (I used almond) into medium-sized pot and heat until just boiling (do not bring to a full boil). Turn the heat down to a simmer and add the rest of the ingredients, whisking to combine. Steep for 10 to 15 minutes, whisking regularly. Strain the mixture through a fine-mesh sieve and pour into your favourite mug with a shot of espresso.

If you want to kick things up a notch, top your latte with whipped coconut cream and a sprinkle of cinnamon!

Keep leftovers refrigerated for up to 5-days. Re-heat on the stove top or with a steam wand.

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