From lattes to frappés, pumpkin spice drinks are loved by many but can also be packed with sugar, fat, and calories. Fortunately, there are plenty of low-calorie alternatives that still capture the distinct fall flavor. Whether you’re looking to maintain your diet or just enjoy a healthier option, here are some delicious pumpkin spice drink ideas to enjoy this fall—without the guilt.
1. Pumpkin Spice Cold Brew
Skip the high-calorie pumpkin spice lattes and opt for a homemade cold brew version. Start with black cold brew coffee and add unsweetened almond milk or a splash of low-fat milk. For flavor, sprinkle in some pumpkin pie spice and a few drops of stevia or monk fruit sweetener. This simple swap can save you hundreds of calories while still giving you that fall flavor.
2. Pumpkin Spice Protein Shake
For a morning boost or post-workout treat, a pumpkin spice protein shake is an excellent choice. Blend together unsweetened almond milk, a scoop of vanilla protein powder, a tablespoon of canned pumpkin purée, and a dash of pumpkin spice. Sweeten with a low-calorie sweetener like stevia or monk fruit, and you’ll have a high-protein, low-calorie drink perfect for starting your day.
3. Pumpkin Spice Iced Tea
Tea drinkers can enjoy the flavors of fall with a pumpkin spice iced tea. Brew a black or chai tea and allow it to cool. Add a dash of cinnamon, nutmeg, and allspice, then sweeten lightly with stevia. This refreshing option is practically calorie-free and perfect for fall.
4. Pumpkin Spice Almond Milk Latte
For a creamy, dairy-free alternative, try making a pumpkin spice latte using unsweetened almond milk. Heat the almond milk and stir in pumpkin purée, pumpkin spice, and vanilla extract. Sweeten with a low-calorie sweetener and enjoy a warm, cozy drink without the added sugar.
Cover Photo by Nathan Dumlao
