Wellness Corner with Emina

Emina tossing a salad

A Nutrition and Wellness Blog for inspiration to Live a Healthy Lifestyle

Not So Basic Pumpkin Spice Latte

November 03, 2016

Are you a die Pumpkin Spice fan?! I’m talking you have candles in storage that you whip out on September 1st. The kind of fan that will order a hot coffee even in 90 degree weather just for a PSL. Well, then this post is for you! Try this homemade version of your favorite Pumpkin Spice Latte for 1/4 of the calories, 1/5 of the added sugars and 1/4 of the fat! Enjoy :)

Mug of pumpkin spice latte

If you follow me on social media you may think I am a total Starbucks hater. But that is the farthest from true. Kris and I go to Starbucks all the time and I am real close to gold status on the Starbucks app. However, I am not a fan of all the sugary beverages people are easily inclined to buy. I already had my rant about the new “Protein Brew.” This will be a mini rant about the nutrition information for a TALL Pumpkin Spice Latte.

Nutrition facts label for a Starbucks tall pumpkin spice latte

1. 300 calories?! If you are following the standard guidelines of 2000 calories a day then that is 15% of your daily intake. I don’t know about you but I’d rather eat real food than drink my calories.  

2. 39 grams of sugar!!! Again, if you are following the recommended 2000 calories a day, you would aim for less than 10% of that to be from added sugars. That means 20 grams of added sugar a day. THE WHOLE DAY. In the Starbucks PSL, you would be consuming more than that in just one drink. 

3. 7 grams of saturated fat. Saturated fat is considered an unhealthy fat.  Unsaturated fats are good for you and include salmon, nuts, avocado, and olive oil. The recommended guidelines are to aim for less than 200 calories from saturated fat sources. We know that fats have 9 calories per gram so 7 x 9 is 63 calories. That can easily add up throughout the day. 

Ingredient list for Stabucks pumpkin spice latte

I am just going to leave the ingredients list here. If you don’t recognize 3 or more ingredients then say bye-bye to the beverage!  

How to order a healthier, lower calorie version of the PSL? Here are a few hacks

·         Ordering a short instead of a grande will save you 170 calories.

·          Ordering with almond milk or non-fat milk will save you 50-80 calories.

·         Skipping the whipped cream saves you 70 calories.  

Or try making your own at home!!  

Not so Basic Pumpkin Spice Latte 

You’ll need 

·         1 cup nonfat milk or unsweetened almond milk 

·         3 Tbsp. pumpkin puree

·         1 tsp. pumpkin pie spice

·         1 tsp. vanilla extract

·         2 Tbsp. Splenda or Stevia

·         1 cup brewed coffee

·         Light whipped topping

·         Ground cinnamon sprinkled on top to taste. 


1. Add milk to sauce pan over medium heat. Mix in the pumpkin puree, pumpkin pie spice, vanilla, Splenda. Simmer for 2-3 minutes.

2. Add coffee to a coffee mug and then milk mixture. Top with whipped topping and pinch of ground cinnamon.