Pumpkin Spiced Latte – the healthier option

Tis the season! And it seems we all love the taste of pumpkin. Pumpkin muffins, pumpkin bread, pumpkin flavored granola… The list goes on and on. But when it comes to your latte, do you have any idea how many grams of sugar your Starbucks grande pumpkin spice latte has? 49-50 grams! Yep, that’s enough to scare 👻 anyone this Halloween season.

I found this recipe last year on fitlife and love it. It’s smooth, creamy and filled with all things good for your body. And you won’t feel guilty indulging in 2. No judging, we’ve all been there.

Non-Dairy Pumpkin Spice Latte


• 1 cup of warm almond milk (or nondairy milk of your choosing, I prefer coconut milk)

• 2 cups of freshly brewed coffee

• ½ cup of pumpkin puree

• 2 to 3 tbsp of maple syrup (more or less depending on how sweet your like your latte to be) don’t skimp here, use real, natural maple syrup with no added sugar, not Aunt Jemima 😳

• 1 tsp cinnamon

• ¼ tsp vanilla bean powder

• ¼ tsp ground ginger

• ¼ tsp nutmeg

• ⅛ tsp ground cloves

• ⅛ tsp allspice


1. Over medium heat and using a small pot, combine coffee, pumpkin puree, maple syrup and spices.

2. Whisk the mixture until smooth.

3. Transfer the mixture to your favorite mug and top with the warm almond milk and a dash of ground cinnamon.

You can also place all of these ingredients into a blender and just blend until it comes out smooth and creamy. It’s simpler and fast!

On top of tasting amazing, this pumpkin spice latte is also very healthy for you! Aren’t these mugs adorable?!?

Almond Milk: Almond milk helps keep your bones and muscles strong while at the same time maintains your blood pressure. Drinking almond milk also helps to keep your heart strong and healthy. Almond milk is also loaded with essential vitamins and minerals that help to keep your immune system strong and in working order.

Coffee: Coffee contains a stimulant called caffeine. Caffeine can help increase your energy. It blocks a type of neurotransmitter located in your brain. The blocking of this neurotransmitter helps to improve your energy levels and mood. Coffee also contains essential nutrients such as magnesium, niacin and riboflavin (vitamin B2).

Pumpkin: Pumpkin is full of fiber, which is the main source that your body requires to keep you feeling full for longer. And because pumpkin is loaded with fiber, this means that eating pumpkin can help you to lose weight! Just one cup of mashed pumpkin will give you a full 3 grams of fiber.

Cinnamon: Cinnamon is a spice that is loaded full of antioxidants, which can help protect your body against damage from free radicals. Cinnamon also helps to control your blood sugar, which is great for those who suffer with type 2 diabetes. It also has anti-inflammatory properties, which help to reduce inflammation.

Vanilla Bean Powder: Vanilla beans contain magnesium and potassium, which are both essential to your body. They help to lower blood pressure, which can help reduce your risk of heart disease. Magnesium is also important for energy production as well as creating the compounds that make up your bodily fluids and tissues.

Ginger: Ginger helps to fight against colds as it works as a natural antiviral. It also acts as an antihistamine and decongestant. An active ingredient in ginger called gingerol helps to alleviate muscle soreness and pain such as headaches and osteoarthritis.

Nutmeg: Nutmeg is a spice that can also be used to help with pain. The main component of nutmeg is menthol, which has natural pain relieving properties. Nutmeg is also great for your digestive health as it contains fiber. The fiber in nutmeg can help stimulate your digestive process as well as inducing gastric and intestinal juices.

Cloves: Cloves have antibacterial properties that can help guard your body against a number of illnesses and germs. In fact, cloves are so effective in fighting against germs that they can help kill the bacteria that spread cholera! Cloves also help improve your digestion by stimulating digestive enzymes. They are also great in reducing nausea and gas.

Well, what are you waiting for? Give this delicious pumpkin spice latte a try this fall season! Be sure to let me know how it goes!


  1. Ilze October 19, 2017 at 1:54 pm - Reply

    Yummm! I love those pumpkin cups!!!

  2. ladieslattesandlifting October 30, 2017 at 5:02 pm - Reply

    Awesome recipe and much loved due to my intense love for coffee. I always abstain from those sugar-loaded treats, but this is an alternative I can actually try!

    • wellawarebylinda October 30, 2017 at 11:13 pm - Reply

      Yay!!! I’m glad! If you try it, let me know what you think. And…I’d love to know if there’s any area of health/wellness you’d like me to cover. I’m all ears and an open heart 😉

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