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Seasonal Highlight: Pumpkin Spice Latte

Homemade Pumpkin Spice Latte

In honor of the slow transition to Fall and everything pumpkin, I thought it would be fun to explore a few variations of the infamous Pumpkin Spice Latte! Making your own version at home will have a little additional up front cost. 

However, if you like to enjoy more than 1 pumpkin spice latte in the fall, you’ll likely be saving some money. At Starbucks, a medium Pumpkin Spice Latte costs $5.95, which has 390 calories, 52 grams of total carbohydrates and 50 grams from sugar.

As you can see, specialty coffee drinks are riddled with sugar and empty calories. This causes dumping syndrome in those with the gastric bypass and significantly slows down weight loss across the board. 

HOWEVER, it is important to still enjoy the season if you would like. It just might look a little different than before your surgery, especially now that you're focusing on health. Let's take a look at a few ways to breathe a little fall into your coffee.

Pumpkin Spice Latte Copycat Recipe

I love this recipe from Wholesome Yum! Almost all the ingredients can be found at home, and it could be modified based on the sweetener you prefer. The Monk Fruit sweetener used in this recipe is a bit expensive in my opinion, but if you want to give it a try it could be worth the investment! 

A few reviewers wished this recipe had a stronger pumpkin flavor. I would suggest either doubling the pumpkin puree (changes total carbohydrates to 5g or net carbs to 3.5g from the pumpkin) or using a sugar-free pumpkin spice syrup from the products list below rather than making the recipe again. 

Take a look at the ingredients and instructions to see if this is a recipe you would like to try out!



Step 1: Combine the almond milk, heavy cream, pumpkin puree, sweetener, and pumpkin pie spice and heat in the microwave until it reaches your preferred temperature. You can do this directly in your coffee cup to save time and for easier clean up.

Step 2: Add the vanilla and blend with your milk frother for 30 seconds until smooth and frothy.

Step 3: Stir in the coffee

Step 4: Top with whipped cream and a sprinkle of additional pumpkin pie spice. 

(144 calories, 4g total carbohydrates, 2g sugar, 2g protein)


The pumpkin mixture can be made ahead of time, and will last for about 2-3 days in the refrigerator. So, if you would like to double the recipe, you can enjoy another one the next day.

Since this is a bit labor intensive (for coffee), it could make for a fun weekend treat when the hustle and bustle of the week subsides. 

Try Keeping It Simple

For those that prefer a simpler method for enjoying their coffee in the morning, I suggest trying one of the products below. There are several options for sugar-free coffee creamers and even collagen peptides that can be added to your coffee for a little extra fall flavor. 

Also, did you know that Premier Protein has a Pumpkin Spice flavor that is only available in the fall?! You can find it at Walmart and to order.

Sugar Free Pumpkin Products

Sugar-free Pumpkin Spice Coffee Creamer

International Delight Pumpkin Pie Spice Creamer

Nut Pods Pumpkin Spice Creamer 

Torani Sugar-Free Pumpkin Syrup

Vital Collagen Peptides: Pumpkin Spice

Premier Protein: Pumpkin Spice - only seasonally available

Katie Ott, MS, RD

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