On The Table

A collection of knowledge-based articles to inspire overall wellness.

Low-Sugar Pumpkin Spice Latte (with a Dairy-Free Option!)

Crave the infamous pumpkin spice latte but not all the grams of sugar that comes with it? Find out how to make a low-calorie, low-sugar pumpkin spice coffee quicker than waiting in line!

Low-Sugar Pumpkin Spice Latte (with a Dairy-Free Option!)

Also popularized as "PSL", pumpkin spice lattes can be quite high in sugar from the sweet syrups used to add flavor. In addition, most PSL does not have real pumpkin but instead uses artificial pumpkin flavoring. This can lead to a fall-inspired drink that is consequently high in calories and sugar and void of the health benefits of pumpkin.

Want the pumpkin spice fall flavor but not all the extra sugar? Try this easy-to-make, homemade skinny pumpkin spice latte that can also be made dairy-free.

Low-Sugar Pumpkin Spice Latte Recipe

Not only will making this skinny pumpkin spice latte at home be healthier, but it is also cheaper than ordering a PSL from a coffee shop. Take a healthier spin on this beloved fall coffee drink with a few simple ingredients and these quick steps.


Nutrition per serving: 70 calories, 0g fat, 4g protein, 13g total carb, 0g fiber

Prep time: 5 minutes
Cook time: 0 minutes
Total time: 5 minutes


• 1/2 cup non-fat milk (see note for dairy-free option*)
• 1 Tbsp canned or fresh pumpkin puree (not pumpkin pie filling)
• 1 tsp of honey, maple syrup, or other desired sweetener
• Pinch of cinnamon, nutmeg, and ginger
• 1 cup of freshly brewed coffee or espresso


1. Whisk nonfat milk with one tablespoon of canned or fresh pumpkin puree over medium heat in a small pot. Option to add a teaspoon of honey or maple syrup if desired to add a touch of sweetness without too much sugar.

2. Continue to mix and add in a pinch of cinnamon, nutmeg, and ginger to the desired blend of fall flavors.

3. Once the mixture becomes frothy, pour over your favorite coffee or a shot of espresso. Adjust as desired based on the preferred ratio of coffee to flavored milk.

Dairy-Free Pumpkin Spice Latte

Want all the flavors of a pumpkin spice latte without the dairy? Simply sub any plant-based milk for dairy milk.

However, keep in mind some plant-based, dairy-free milks, especially when used for lattes, may have an aftertaste. They may also be more difficult to foam compared to cow's milk. 

Perfect Daily Grind recommends oat milk or almond milk may work best for coffee drinks like PSL. Experiment with various dairy alternatives to find what works best for individual taste preferences.

Pumpkin Spice Latte Calories

If ordering from a coffee shop, expect to sip on a PSL rich in added sugar and unwanted calories. In fact, a grande-sized Starbucks' Pumpkin Spice Latte contains 390 calories and 52 grams of carb supplied by a pumpkin spice sauce laden in sugar. 

While nutritional values can vary based on serving size and milk used, the recipe outlined above is only 70 calories while still satisfying that PSL craving. It also is lightly sweetened with natural sweeteners for a mere total of 13g of carb. 

Bonus Low-Calorie Pumpkin Recipes

Good news: there are numerous ways to enjoy healthy pumpkin recipes besides in a low sugar pumpkin spice latte. Additional pumpkin recipes range from refined flour-free pumpkin pancakes, pumpkin pie protein shake, pumpkin chili, pumpkin curry, or pumpkin soup.

Other low-calorie pumpkin recipes include:

Healthy pumpkin muffins that can be made with pantry staples on hand and made with oat flour instead of refined flour.

• These pumpkin oatmeal breakfast bars, which are around 100 calories per serving and can be easily made in a slow cooker.

• Craving pumpkin pie? Enjoy pumpkin pie overnight oats with chia for breakfast for a filling, healthy way to start the day. This pumpkin recipe is less than 300 calories per serving, provides 10 grams of fiber and 14 grams of protein.

• A healthier alternative to pumpkin pie is a twist on the original version by making a vegan pumpkin pie. It is refined sugar-free and sweetened with a quarter cup of maple syrup.

• Real pumpkin can be turned into a delicious, low-calorie side dish as oven-roasted pumpkin wedges. Use whatever seasonings are desired such as garlic powder, paprika, cayenne pepper.

The "Skinny" on Pumpkin Spice

While a pumpkin spice latte is one of the most beloved fall drinks, it is usually high in sugar, calories and does not even contain real pumpkin. Enjoy the flavor—and health benefits—of pumpkin by making your own low sugar pumpkin spice latte with desired milk of choice.

Other low-calorie ways to enjoy pumpkin are many from sweet to savory dishes including pumpkin pancakes, muffins, overnight oats, shakes, breakfast bars, healthier pumpkin pie, or oven-roasted pumpkin wedges.