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Low Carb Healthy Pumpkin Spice Latte

healthy pumpkin spice latte in glass mug

’Tis the season for all things pumpkin spice and I’ve got a delicious healthy pumpkin spice latte recipe for you!

My healthy pumpkin spice latte is ideal for someone with diabetes or anyone looking for a lower sugar version of this classic fall beverage. And, you don’t even need an espresso maker to make it at home!

The BEST low carb pumpkin spice latte

I’ve always been a bit bothered by the fact that a lot of restaurant or coffee shop pumpkin spice lattes don’t actually have any real pumpkin in them. But, this healthy pumpkin spice latte does!

We also use some of my favorite ingredients to enhance flavor and sweetness, without adding additional sugar to the recipe: extracts, stevia, and spices!

healthy pumpkin spice latte without whipped cream

What is a skinny pumpkin spice latte?

Usually, this term refers to a drink that is lower in sugar than the traditional version of the drink.

How much caffeine is in a pumpkin spice latte?

The caffeine content of a latte is going to depend on what you use to make it. Or, if you’re getting it from a restaurant, how much espresso they use to make it. Typically a latte will range from 120-180mg caffeine, and usually has the same amount of caffeine as a 12 fl oz. cup of coffee. 

healthy pumpkin spice latte in clear coffee cup

Pumpkin spice latte recipe healthy swaps

If you’re ordering a latte from a coffee shop or restaurant, there are several ways to make it a bit healthier. And by healthier, I’m primarily referring to your drink having less sugar:

  • Ask for half syrup if your latte is flavored
  • Use an unsweetened milk like whole milk or unsweetened almond milk
  • Skip the whipped cream and syrup on top or ask for less
healthy pumpkin spice latte with whipped cream

Is there a healthy pumpkin spice latte at Starbucks?

When most of us think of pumpkin spice latte we think of some of the huge chain coffee ships, like Starbucks. But, are you wondering how to order a healthy pumpkin spice latte? You can ask for the modifications above, or I’ll tell you how I order mine here in a bit.

Starbucks pumpkin spice latte 

A standard grande pumpkin spice latte from Starbucks comes with 2% milk, two shots of espresso, four pumps of pumpkin spice syrup, and has pumpkin spice topping and whipped cream on top. This 16 fl oz. drink has: 52g carbohydrate (50g sugar), 14g protein, and 150mg caffeine.

How to make Starbucks pumpkin spice latte low carb 

If you want to reduce the sugar content and order a healthy pumpkin spice latte from Starbucks, ask for 2 or fewer pumps of syrup, and no whipped cream on top.

Mcdonald’s pumpkin spice latte 

A medium pumpkin latte from McDonald’s is made with whole milk, espresso, and pumpkin spice flavored syrup. This drink is also 16 fl oz. and has slightly less sugar (44g sugar) than the Starbucks version, and 10g protein.

Dunkin Donuts pumpkin spice latte 

While the sugar content of the Starbucks and McDonald’s pumpkin spice lattes seem high (and they are), it’s actually Dunkin Donuts that has the most sugar. A medium (14 fl oz) Dunkin Donuts pumpkin spice latte is made with whole milk, espresso, and pumpkin spice syrup. The drink has 59g carbohydrate, 55g sugar, and 12g protein.

healthy pumpkin spice latte with whipped cream

Homemade pumpkin spice latte

So, as you can see, most of the restaurant options available are quite high in sugar. Yes, there are ways to order a healthy pumpkin spice latte. But, it’s much cheaper to make one at home for yourself!

Make sure to try my Low Sugar Caramel Brulee Latte too!

How to make a pumpkin spice latte if you don’t have an espresso machine

And, believe it or not, you don’t even need a fancy espresso machine. I’ve included instructions in the recipe below for how to make your pumpkin spice latte both ways, with to without an espresso machine.

healthy pumpkin spice latte without whipped cream on cutting board

Is this a keto pumpkin spice latte recipe? 

Yes, this recipe could be called a keto pumpkin spice latte. The only carbohydrate source in this drink (if you use unsweetened almond milk) is the real pumpkin puree itself. Which means it also has 4g of fiber in each latte!

Just remember to be careful with keto recipes, as some can be packed full of alternative sweeteners and sugar alcohols. Some amounts of these sweeteners are just fine, I even prefer to use some in my lattes I make at home. But, excessive amounts can lead to stomach upset. 

healthy pumpkin spice latte in glass mug
My healthy pumpkin spice latte is ideal for someone with diabetes or anyone looking for a lower sugar version of this classic fall beverage. And, you don’t even need an espresso maker to make it at home!
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Rate this recipe!

4.34 from 3 votes
Prep Time: 5 minutes
Course: Drinks
Cuisine: American
Diet: Diabetic, Gluten Free
Keyword: pumpkin spice latte
Servings: 1 latte
Carbohydrates: 11g


  • 2 fl oz brewed espresso or 4 fl oz strong coffee
  • 6 fl oz. unsweetened milk of choice Unsweetened almond milk or plain whole milk work best
  • 2 Tbsp pumpkin puree
  • ¼ tsp vanilla extract
  • ¼ tsp almond extract
  • ¼ tsp ground nutmeg
  • ¼ tsp ground cinnamon
  • 1-2 tsp granulated sweetener optional (I prefer Truvia)
  • Low sugar whipped cream optional
  • Additional ground cinnamon for topping optional


If you have an espresso maker

  • Brew a shot of espresso per your machine’s instructions into a large coffee cup.

If you have a standard coffee pot

  • Brew 4 fl oz of coffee as you normally would into a large coffee cup, except use double the amount of coffee grounds as you normally would. (For example, if you typically use 2 Tbsp of coffee to brew a cup, use 4 Tbsp here.)

While your espresso or coffee brews…

  • Add your milk to a microwave safe 16 fl oz or larger glass cup or jar. Heat the milk in the microwave for 90 seconds.
  • Once heated, add the pumpkin puree, vanilla extract, almond extract, ground nutmeg, ground cinnamon, and sweetener to the milk. Using a milk frother, froth the milk until it is almost double in volume.
  • Pour your frothed milk mixture into the brewed espresso or coffee. Top with whipped cream and some additional cinnamon and enjoy!


The nutrition facts presented here are estimates only. The brands you use and product types chosen can change the nutritional information presented. The numbers below reflect using unsweetened almond milk. To obtain the most accurate nutritional information, you should calculate the nutritional information with the actual ingredients you use.


Serving: 1latte | Calories: 75kcal | Carbohydrates: 11g | Protein: 1g | Fat: 3g | Saturated Fat: 1g | Sodium: 170mg | Fiber: 4g | Sugar: 0g
Tried this recipe?Mention @milknhoneynutrition or tag #milknhoneynutrition!

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One Response

  1. 5 stars
    This was amazing. I did not have to put a whole latte effort into making this. Added to my favorites for the upcoming holiday season.

4.34 from 3 votes (2 ratings without comment)

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