Healthy Pumpkin Spice Latte

It’s finally fall!

As much as I love summer, I absolutely love fall. The changing colors, layers & big scarfs, autumn inspired recipes like stuffed acorn squash & butternut squash soup, legit apples (not those mushy standard red apples you find in the grocery store the rest of the year)…

Call me basic, but I. LOVE. FALL.

When I first tried the sugary filled delight of a Pumpkin Spice Latte - I loved it. I spent a good year trying to debate the Starbucks vs. Dunkin Donuts PSL standoff.

However, now that pumpkin spice has decidedly taken over the world…. things have gotten a little out of hand.

Pumpkin Spice Cheerios, Oreos, kale chips (WHY), kombucha, cream cheese, cleaning products… IT’S LITERALLY EVERYWHERE.

And while I’m all for the delightful scent of pumpkin spice (I’m coming for you, Mrs. Meyers), the overly sugarized pumpkin spice latte trend has gotten a little aggressive.

One grande Pumpkin Spice Latte from Starbucks has 50g of sugar in it.

Maybe it’s the fact that I don’t want to fall into reactive hypoglycemia (a.k.a. sugar crash) by noon or maybe it’s the middle child in me that likes to rebel, but I need the Pumpkin Spice Sugary Crack trend to chill.

HOWEVER - when you get back to the basics of actual pumpkin spice - cinnamon, nutmeg, clove, vanilla… now we’re back on track with the essence of fall that I love.

SO, I came up with this version of a Pumpkin Spice Latte - it’s got all the beautiful aromatics of pumpkin spice without all the sugar. It’s healthy, vegan, dairy-free, paleo-friendly, heart-healthy, can help stabilize your blood sugar and has 0 grams of sugar.

Even if you’re not dairy-free, paleo, or vegan, you’ll enjoy it - so it’s a win-win for all.

Healthy Pumpkin Spice Latte | Dairy-Free, Vegan, Sugar-Free, Paleo, Keto & Calling Your Name

Healthy Pumpkin Spice Latte | Dairy-Free, Vegan, Sugar-Free, Paleo, Keto & Calling Your Name

Healthy Pumpkin Spice Latte Recipe

Healthy Pumpkin Spice Latte Ingredients:

  • Coffee (I used Halfwit Coffee Roasters, “Moonbat” beans - my current favorite)

  • Ceylon Cinnamon*

  • Ground Ginger

  • Ground Nutmeg

  • Ground Cloves

  • Maple Extract

  • Vanilla (I used paste, but you can also use fresh beans or extract)

  • Oatly Oat Milk OR Ripple Milk (Unsweetened Original) for 0g sugar

  • MCT Oil** (can also use coconut oil) - don’t leave this out - notes below

  • Liquid Stevia or Raw Coconut Sugar to sweeten

Healthy Pumpkin Spice Latte Directions:

  1. Start by making your coffee. I used a grinder for my Halfwit Coffee Roaster, Moonbat blend (my favorite combination of mild, nutty & slightly sweet) then roasted in my french press for 4 minutes - but you can also brew black coffee via Keurig, Chemex, or your favorite coffee pot.

  2. If making in a french press: with the coffee grounds, add 6 shakes Ceylon Cinnamon, 4 shakes ground ginger, 3 shakes nutmeg and 1-2 shake(s) ground cloves.

    • I use spice jar “shakes” to measure because it’s much less tedious than measuring out; if you need specific measurements - let me know in the comments below.

  3. If making via Keurig, Chemex, or other coffee pot: To brewed coffee, add 4 shakes Ceylon Cinnamon, 3 shakes ginger, 2 shakes nutmeg and 1 shake ground cloves.

  4. Add brewed coffee to a blender with 1-2 tsp MCT Oil or coconut oil**, 1 tsp vanilla, 1 tsp maple extract and 1/8 - 1/4 cup of Oatly Oat Milk OR Ripple Unsweetened Original Plant-Based Milk if you’re looking for 0g sugar. You can also add in 4-12 drops of liquid stevia (for 0g sugar) or 1tsp raw coconut sugar depending on your desired sweetness.

  5. Blend on high for 15-30 seconds, until well emulsified.

Pour into your favorite mug and enjoy!


*I use Ceylon Cinnamon because it helps to regulate your blood sugar. You can absolutely use “regular” cinnamon (usually Cassia or Korintje) and it will be equally delicious, it just won’t boast the blood-sugar regulating affects.

**Do not omit the Coconut or MCT Oil - this helps to make your beverage creamy, and the fat will help keep you satiated as well as slow the absorption of caffeine - meaning you’re less likely to have a major caffeine jolt and subsequent caffeine crash.