Deliciously Healthy Pumpkin Spice Latte Recipe (Dairy + Sugar Free)

Deliciously Healthy Pumpkin Spice Latte Recipe

It’s not officially fall until you’ve had your first Pumpkin Spice Latte.

But did you know everyone’s favourite PSL actually contains 50 grams of sugar in a grande?

50 grams of sugar = ¼ cup of sugar.

¼ cup.

Why is Sugar So Bad for Me?

Little reminder about refined sugar…

  • Contains zero nutritional value
  • Highly inflammatory
  • Stresses the liver and can cause non-alcoholic fatty liver disease
  • Increases bad cholesterol
  • Derails hormones
  • Impacts mental health and brain function
  • Increases your risk of heart disease
  • Changes the microbiome in your stomach and increases “leaky gut”
  • Increases your risk of type 2 diabetes

Just a few reasons to be avoiding it at all costs.

But that doesn’t mean you can’t indulge in festive drinks! You can create your own Healthy Pumpkin Spice Latte with just a few ingredients that are…

A. Way healthier.

B. Nutrient dense.

C. Super yummy.

D. All of the above.

The answer here is D. 😉

6 Reasons to Eat More REAL Pumpkin

The key word here is real. Not pumpkin flavoured syrup mixed in to steamed milk.

Whether you’re roasting your own pumpkin or using a puree (just make sure it comes from a BPA-free lined can), this winter squash is full of delicious nutrients. Here are six reason you’ll want to stock up on this orange beauty.

  1. Supports vision with its excellent amount of vitamin A.
  2. Boosts the immune system with its vitamin C content.
  3. Helps keep you regular with 4 grams of fibre per cup.
  4. Fibre also helps keep you feeling full for longer, thus reducing your need to snack – aka reduction in weight.
  5. Full of the cancer-protective antioxidant, beta-carotene.
  6. That same antioxidant helps protect the skin and keep wrinkles at bay.

Quick Tips

  • Feel free to use your favourite non-dairy milk like almond, cashew, or coconut. Just remember to make sure it’s unsweetened and avoid soy.
  • I don’t drink coffee so I make this recipe with a little extra coconut milk instead of the added coffee. Tastes just as yummy!
  • Keep the extra pumpkin spice blend in a little mason jar to use for your favourite fall recipes.
  • I always add in some extra boosters like collagen powder, hemp hearts, and coconut oil. Feel free to add one, two or all of them.
  • To make a low glycemic version, substitute the honey or maple syrup with monk fruit extract (safe for diabetics!).
  • This pairs great with my Sweet & Salty Maca Bliss Balls!

Serves Serves 1


Deliciously Healthy Pumpkin Spice Latte Recipe (Dairy + Sugar Free)

Decadent pumpkin spice latte with nutrient dense whole foods. Free of dairy, sugar, and artificial ingredients!

5 minPrep Time

5 minTotal Time


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  • 1 cup unsweetened coconut milk beverage (use ½ cup more if making a coffee-free version)
  • ½ cup brewed organic fair trade coffee (omit for coffee-free version)
  • 3 tbsp pumpkin puree
  • 1-2 tbsp raw honey or maple syrup (depending on desired sweetness)
  • 1 tsp pumpkin spice blend (see below)
  • 1 tsp pure vanilla extract
  • Optional Boosters:
  • 1 tbsp collagen powder
  • 1 tbsp hemp hearts
  • 2 tsp coconut oil
  • Pumpkin Spice Blend
  • 2 tbsp cinnamon, ground
  • 1 tsp ginger, ground
  • 1 tsp nutmeg, ground
  • 1 tsp clove, ground


  1. Warm the coconut milk on the stove top over medium-high heat.
  2. In the meantime, combine all the ingredients for the pumpkin spice blend in a small mason jar. Shake well.
  3. Pour the warmed milk into your blender along with the remaining ingredients (and any boosters if using).
  4. Mix on high speed until well combined.
  5. Sprinkle with a little bit of the pumpkin spice blend, if desired. Enjoy!

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