Pumpkin Spice Latte

Fall=Pumpkin Everything


Pumpkin Lover

I am totally guilty of pumpkin obsession.  I am also guilty of stocking up on pumpkin everything so I can enjoy it well after the Fall has come and gone.  My pantry usually has a few boxes of Trader Joe’s Gluten Free Pancake mix and a far (or 5) of their pumpkin butter well after the holidays.

One of my favorite guilty pleasures when the Fall rolls around used to be the Starbucks Pumpkin Spice Latte. It truly became synonymous with the word Fall and now even has a cult following (literally it’s own IG page).

I had to severe that relationship then I discovered its nutritional content.

What the what?

One Grande Pumpkin Spice Latte, made with 2% milk contains 14 grams of fat, 52 grams of carbohydrates and 14g of protein for a grand total of 380 calories.  Did I mention they use artificial pumpkin flavoring?  Not even the real deal!   All that in one drink…seriously almost a whole meal!


My Version Of The Simple PSL

I love taking some of my old favorites, like the Starbucks PSL, and recreating them into a healthier, macro friendly and higher quality version.  One without chemical laden ingredients and instead things that are fresh, simple and easy to find.  I’ve tried many recipes for Pumpkin Spice lattes.  Some required 20 minutes of preparation, boiling and way too much prep for my half asleep, coffee-craving self.  I’ve taken my favorites pieces from those recipes and merged them into a Pumpkin Spice Latte that is full of Fall, rich in flavor and macro friendly. Did I mention it saves you money…like a whole lot of money per year to make your morning cup of Joe at home.



8 oz freshly brewed coffee

1/2 cup of milk of your choice (skim, 2% or whole cow’s milk, almond, coconut, cashew)

1 tablespoon pure maple syrup

¼ teaspoon vanilla extract

¼ tablespoon of Kerrygold butter (You can pass on this to reduce fat but I love the rich flavor it adds)

¼ teaspoon pumpkin pie spice (combination of cinnamon, ginger, clove, nutmeg, cardamom)


Combine all the ingredients in your super festive Fall mug and then use my favorite coffee accessory, the Aerolatte frother.  Once you have a nice foam head, add a dash of cinnamon on top and enjoy the heck out of it.


Total Macros in the Mug:

This coffee option rocks in taste and nutritional information.  It contains 97 calories including 4 grams of fat, 14 grams of carbohydrates and 1 gram of protein (based on the use of unsweetened almond milk).  The fat content could be reduced by passing on Kerrygold, using skim milk or increased with the use of whole or coconut milk.

This is also another great place to add Vital Proteins Collagen.  It is a supplement with all kinds of awesome benefits, including 10 grams of protein in one scoop.

Enjoy the cooler weather, fall festivities and your own PSL!

Work Hard Be Kind,


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