As the leaves change color and the air gets that undeniable crispness, there’s one thing many of us eagerly anticipate – the return of the Pumpkin Spiced Latte. Oh, the PSL! It’s not just a drink; it’s a full-on autumnal experience, a warm hug in a cup. With each sip, we’re transported to memories of sweater weather, festive hayrides, and pumpkin patches. But let’s face it: while it’s utterly delicious, the traditional PSL can be a sugar-laden affair. Fear not, my coffee-loving friends! We’re diving into the world of this iconic beverage to discover healthier ways to relish it. Whether you’re ordering from your favorite barista or crafting your own at home, I’ve got the scoop on how to keep it tasty, and just a tad bit more waistline-friendly. Ready to spice things up, PSL style?

The allure of the PSL drink.


The Traditional PSL: What’s In It?

Ever stopped to wonder what’s in that mesmerizing cup of Pumpkin Spiced Latte? Let’s be real, sometimes the deliciousness is so overwhelming that we forget to check the label. But, for the curious minds (and hey, I’m right there with you!), let’s peel back the curtain and see what’s really going on inside that cup of autumn joy.

  1. Espresso: At its core, the PSL starts with a good old shot (or two) of rich espresso. This is where that caffeine kick comes from.
  2. Pumpkin Spice Sauce: This is the magical concoction that gives the drink its signature flavor. It typically contains condensed skim milk, pumpkin puree, sugar, and a blend of spices like cinnamon, nutmeg, and clove.
  3. Steamed Milk: Adding that creamy texture we all love, this is usually whole milk which makes the drink rich and velvety.
  4. Whipped Cream and Spiced Topping: Ah, the crowning glory! A dollop of whipped cream and a sprinkle of pumpkin pie spice make for that perfect finish.

Nutritionally speaking, a grande-sized PSL from popular coffee chains can clock in at around 380 calories with 50 grams of sugar. Yikes! That’s a good chunk of your daily sugar intake in just one drink. But fret not, as we move forward, we’re going to explore ways to keep the flavor but lighten the load.


What are some healthier ordering options for your pumpkin spice latte?

Healthier Ways to Order Your PSL at the Coffee Shop

Just because we’re craving that seasonal PSL doesn’t mean we have to go all-in with the sugar and calories. Here are some savvy adjustments you can make at your favorite coffee shop to enjoy a PSL that’s a touch lighter but still oh-so-delicious.

  1. Opt for a Smaller Size: Sounds simple, but sometimes less is more. By choosing a smaller cup size, you’re instantly reducing your calorie and sugar intake.
  2. Choose a Low-Fat Milk: Ask for skim milk, almond milk, or oat milk instead of the standard whole milk. These options can decrease the calorie content and give a different twist to your drink. Plus, plant-based milks like almond and oat often come with their own natural sweetness.
  3. Reduce the Syrup: Usually, the barista will pump in multiple shots of that pumpkin spice sauce. Ask for half the usual amount or specify the number of pumps you want. You’ll still get the flavor, just not in overwhelming doses.
  4. Skip the Whip: As dreamy as that whipped cream looks, it’s a heavy hitter in the calorie department. Going whip-free lightens the load and lets the pumpkin flavor shine a bit more.
  5. Sprinkle, Don’t Pour: If your coffee shop has a spice station, sprinkle your own cinnamon or nutmeg on top. This gives you control over the amount, ensuring you get just the right hint of spice without overdoing it.

Remember, these are just suggestions. The beauty of a PSL (or any drink, really) is making it your own. So, tweak away until you find the perfect balance that tickles your taste buds and aligns with your health goals.


Here's how to make your own pumpkin spice latte at home.

DIY Healthier Pumpkin Spiced Latte At Home

Oh, the magic of making things at home! When you become the barista, you get total control over ingredients, flavor, and nutrition. Here’s a lighter version of the PSL that you can whip up in your own kitchen, ensuring you get all the cozy vibes without any unwanted additives.


  • 1 cup of unsweetened almond milk (or milk of your choice)
  • 2 tablespoons of real pumpkin puree (not pumpkin pie filling!)
  • 1 tablespoon of maple syrup or honey (adjust to taste)
  • 1 teaspoon of vanilla extract
  • ¼ teaspoon of pumpkin pie spice (or a pinch each of cinnamon, nutmeg, and cloves)
  • ½ cup of strong brewed coffee or 1 shot of espresso


  1. Heat It Up: In a saucepan, combine milk, pumpkin puree, and sweetener. Warm over medium heat, but don’t let it boil. Stir frequently until the pumpkin is fully dissolved into the milk.
  2. Flavor Explosion: Once the mixture is hot, remove from heat and whisk in the vanilla, pumpkin pie spice, and coffee or espresso. Whisking it energetically will make it a bit frothy!
  3. Serve and Savor: Pour your homemade PSL into your favorite mug. If you’re feeling fancy, you can top it with a sprinkle of cinnamon or even a dollop of whipped coconut cream.

The beauty of this DIY version is not just in its healthier profile. It’s in the authenticity of the ingredients and the joy of creating something with your own hands. Every sip feels like a hug – warm, comforting, and made just for you! So, the next time you’re in the mood for a PSL, remember that your kitchen is just a few steps away, ready to give those coffee shops a run for their money.


The science and health benefits of fall spices.

The Science Behind the Spices

The appeal of a Pumpkin Spiced Latte isn’t just in its sweet, cozy flavors. Behind that delightful sip is a medley of spices that have been celebrated for centuries, not just for their taste, but for their health benefits too. Let’s pull out our microscope and explore the scientific goodness these spices bring to the party.

Cinnamon: This warm spice is more than just a comforting flavor; it’s a powerhouse of health benefits! Research has shown that cinnamon can help regulate blood sugar levels, making it a fantastic choice for people with type 2 diabetes. Additionally, its antioxidant properties give free radicals a hard time, helping reduce inflammation in the body. But wait, there’s more! Cinnamon has been linked to heart health and even improved brain function. Genius in a spice? Definitely.

Nutmeg: Often just a pinch is used, but even in tiny amounts, nutmeg can pack a punch. This lovely little spice contains compounds that may act as natural pain relievers. In fact, traditional medicine has long employed nutmeg in various treatments, from aiding digestion to improving sleep. Additionally, the antioxidants in nutmeg have been shown to protect cells from damage, promoting overall health. It’s your spice rack’s hidden gem!

Cloves: These tiny buds have been making waves in the wellness world for ages. Cloves are renowned for their antimicrobial properties, meaning they can help stop the growth of microorganisms like bacteria. Having toothache? Clove oil has been a traditional remedy, thanks to its pain-relieving properties. On the nutrition side, cloves offer a good dose of vitamins and minerals, particularly vitamin K, which plays a role in bone health. Every little clove bud is like a mini medicine cabinet.


Here are some healthy option to pair with your homemade pumpkin spice latte.

Pair Your PSL: Healthy Snack Ideas

The magic of the PSL isn’t just in the cup; it’s in the moment, the ambience, the autumnal vibe. And while the latte is the main star, we can elevate the experience even more with some smart, delicious, and oh-so-nutritious snack pairings. Because let’s face it: What’s a great drink without a great snack?

Apple Slices with Almond Butter: When the crispness of a freshly sliced apple meets the creamy richness of almond butter, it’s a match made in heaven. Apples bring a dose of dietary fiber and vitamin C, while almond butter adds protein and healthy fats to keep you satiated. Plus, this combo complements the flavors of your PSL perfectly.

Spiced Nuts: A handful of roasted almonds, cashews, or walnuts seasoned with the same spices that grace your PSL can be a delightful treat. Not only do they resonate with the latte’s flavors, but nuts are also packed with healthy fats, proteins, and essential minerals. And the extra sprinkle of cinnamon? That’s for the antioxidants.

Whole Grain Pumpkin Muffins: What could be more fitting than a pumpkin treat alongside your PSL? Opt for muffins made with whole grains and reduced sugar. The pumpkin itself is a powerhouse of vitamins, especially vitamin A, which is fantastic for vision and skin health. Add in the grains, and you’ve got a fiber-rich snack that’s sure to satisfy.

Yogurt Parfait with Granola and Berries: For a slightly more substantial snack, layer some Greek yogurt with granola and fresh berries. The yogurt provides a good dose of protein and probiotics, the granola adds a delightful crunch, and berries are a treasure trove of antioxidants. Every spoonful is a taste and health sensation that pairs beautifully with the creamy spiciness of your PSL.

Oatmeal Raisin Cookies: Before you raise an eyebrow, we’re talking about a healthed-up version! With whole oats, reduced sugar, and plump raisins, these cookies can be a fiber-packed treat. Oats are known for their heart health benefits, and raisins provide a natural sweetness, so you won’t even miss the extra sugar.

Remember, the best accompaniments to your PSL are the ones that not only delight the taste buds but also nourish the body. With these pairings, you’re not just sipping a latte; you’re crafting a complete, wholesome experience. Enjoy every bite and sip!



Got your own secret hack to lighten up your PSL or another fall favorite? Maybe a sprinkle of this or a dash of that? We’re all ears and taste buds over here! Share your tips, tricks, and delicious tidbits in the comments below. Because when it comes to celebrating fall, the more the merrier. Cheers to a season full of flavor, fun, and fabulous health! 🍂☕🎃