Ways to make your Pumpkin Spice Latte healthier (How to customize your Pumpkin Spice Latte: Healthy alternatives to Starbucks Pumpkin Spice Latte + FAQs)

Are you looking for some healthy alternatives to Starbucks pumpkin spice latte? If so, continue reading on as we delve into this article.

Like many people, I love fall drinks because of their cozy feel. Among these drinks, the pumpkin spice latte from Starbucks is my favorite, and I always get it during the September to early November cycle in preparation for the holiday season.

However, the Starbucks version is not the healthiest, despite how much I love it, but the good news is that there are many healthy options when ordering it and retaining its classic sweetness. That is why I write this – I want to help you with some ideas you can explore when ordering the drink.

Healthy alternatives to Starbucks Pumpkin spice latte

Dairy-free PSL

The good thing about Starbucks is the leeway you get when choosing your milk options – and this is an easy way of changing your sugar intake. In most instances, Starbucks baristas use 2% milk for the creamy effect. Still, you can change this into plant milk alternatives like oat, coconut, soy, and almond for a vegan-friendly alternative.

If you want the same texture that the standard 2% milk has, go for oat milk. Almond milk is excellent for a low-calorie alternative, coconut has an exciting flavor and rich texture, and soy milk is for the fans of the sweetness in the PSL.

Pumpkin Spice Latte with “Half-pumps”

The pumpkin spice syrup is the primary culprit of the intense sweetness and rich orange color of the pumpkin spice latte. While your local barista’s method results in a rich taste that lingers in your mind, it is not the best choice when you are looking to cut down on your calorie intake.

Each syrup pump contains 7.5g of sugar and 33 calories, so multiply that by the number of pumps you get by default when you order the drink. For instance, a Venti PSL has 5-6 syrup pumps, translating to 165 to 198 calories – excluding the toppings and milk, while Grande PSLs have 4 to 5 pumps that translate to 132 to 165 calories. Therefore, asking the barista to limit it to only 3 pumps at most is an excellent start for a healthier PSL.

Syrup-free PSL

Here is a delightful, healthy option I only tried recently – substituting the syrup for cinnamon and other spices. This, I discovered, gave the drink a similar flavor without the risk of the syrup’s calories – and these spices have numerous health benefits like regulation of blood sugar. I recommend adding cinnamon and nutmeg for a unique taste.

“Top-less” Pumpkin Spice Latte

Understandably, you are hesitant to ditch the whipped cream topping because that makes a PSL memorable. However, the bad news is that Starbucks makes whipped cream using heavy whipping cream and vanilla syrup, resulting in a topping with 80 calories.

To reduce your sugar and calorie intake, ask the barista to avoid adding the whipped cream and the extra pumpkin spice topping. Limit the whipped cream to an occasional treat if you feel you cannot go without it for too long.

Pumpkin Spice Americano

The easiest way to get this is by ordering an Americano in the size you want, then ask for one to two pumps of sugar-free vanilla syrup, one pump of pumpkin sauce, one to three splashes of half & half or plant-based milk, and top it with pumpkin spice or cinnamon.

You can go as big as a Venti here since the drink’s lack of dairy and added sugars make it a low-calorie option that only contains 75 calories in a Grande-size cup. This also makes it great for people on a keto diet.

Go for a Pumpkin Chai Tea

This is among my favorite alternatives to the classic PSL, although it is worth noting that it may load up on the calories if you add certain ingredients to it. To keep it as low-calorie as possible, start with a chai tea, add steamed skim milk (or any milk of your choice), a sweetener in the form of stevia or Splenda, and one pump of pumpkin sauce. Finish it with pumpkin spice topping if you want.

Informative section

How can I order a dairy-free pumpkin spice latte at Starbucks?

Yes, you can easily order a dairy-free PSL by asking the barista to substitute dairy for plant milk. These are coconut, soy, oat, and almond, depending on which is available.

How can I order a vegan Pumpkin Spice latte at Starbucks?

When placing your order, ask the barista to substitute the dairy for a plant-based milk option (coconut, soy, almond, or oat), remove the whipped cream, and substitute the syrup for spices or vegan sweeteners like stevia.

How can I order a keto-friendly Pumpkin Spice latte at Starbucks?

Start by ordering an espresso or Americano, then ask the barista to add heavy cream or almond milk (avoid the 2% milk option for this). After this, finish the order by requesting one pump of sugar-free vanilla syrup and two pumps of cinnamon dolce syrup (the sugar-free variety).

What are some healthy alternatives to Starbucks pumpkin spice latte?

The best alternatives are the 140-calorie Americano-style pumpkin spice drink, the 190-calorie Caramel Apple Spiced Latte, and the 190-calorie Iced Cinnamon Almond Milk Macchiato.

Is Pumpkin Spice latte healthy?

No, it is not. Pumpkins, on their own, are healthy, but pumpkin spice lattes are heavy on sugar and empty calories – making them more like desserts than drinks.