LEAN Pumpkin Spice Latte

It’s officially pumpkin spice season, and I will totally admit it: I am a basic Fall girl.

Give me a pumpkin patch, an apple orchard, my nephews’ football games, a Sunday stroll in a cozy sweater, and a pumpkin spice latte in hand—and I am happy.

There is just something about that first PSL of the season that feels so good. The warm spices, creamy coffee, pumpkin flavor… it’s cozy, satisfying, and basically tastes like Fall in a cup.

But here’s where I struggle: most coffee-shop PSLs are more like dessert than coffee.

For example, a grande Starbucks Pumpkin Spice Latte made with 2% milk and whipped cream has about 350 calories and 50 grams of sugar.

And listen—I am ALL for enjoying the real thing every once in a while. One latte is not going to derail your health, and I don't believe in making food or drinks “off limits.”

But when that latte becomes a daily or even several-times-a-week habit, those extra calories and added sugar can start to add up. And let's be honest… those lattes aren't exactly easy on your wallet either.

For me, it gets to a point where it just isn't worth it.

I want the cozy Fall experience without feeling like my coffee needs to be a dessert.

So I created my own version: a creamy, pumpkin-spiced latte made with real pumpkin, simple ingredients, and an optional protein boost.

It gives you all the Fall vibes while being a little more nourishing and balanced.

And honestly? I think it tastes pretty amazing.

Creamy homemade pumpkin spice latte topped with cinnamon, made with real pumpkin and warm Fall spices.

Recipe

Ingredients

Servings: 1

2 shots espresso or ½ cup strong brewed coffee
1 cup unsweetened almond, coconut, cashew or oatmilk
2 Tbsp pure pumpkin purée
1–2 tsp pure maple syrup, to taste
½-1 tsp pumpkin pie spice
¼ tsp vanilla extract
Pinch of cinnamon
Tiny pinch of sea salt
Optional: ½–1 scoop vanilla or unflavored protein powder

Directions

Add the milk, pumpkin purée, maple syrup, pumpkin pie spice, vanilla, cinnamon, and sea salt to a small saucepan.
Warm over medium-low heat, whisking until creamy and steaming. Don't let it boil.
Froth the mixture until silky and foamy.
Pour over your espresso or strong brewed coffee.
If adding protein powder, remove the mixture from the heat and blend in the protein powder using a frother or blender until smooth.
Top with an extra sprinkle of cinnamon and enjoy!

A few LEAN tips

If you're using a sweetened protein powder, you may not need the maple syrup at all.

Want a richer, more satisfying latte? Add a spoonful of almond butter.

Want to turn it into more of a balanced breakfast? Pair your PSL with a protein- and fiber-rich breakfast rather than a pastry or sugary baked good.

And remember: you don't have to make your PSL “perfect.” The goal is simply to create something you genuinely enjoy that also supports how you want to feel.

Why I Love This PSL

Real pumpkin = real nutrition

We're using actual pumpkin purée instead of relying solely on pumpkin-flavored syrup.

Pumpkin is rich in beta-carotene, which the body can convert into vitamin A. It's also a source of fiber, potassium, and other beneficial plant compounds.

So yes, pumpkin can absolutely be part of a nourishing Fall routine—not just a seasonal decoration.

Less added sugar

One of my favorite things about making your own PSL is that you control the sweetness.

A little maple syrup gives this latte that delicious Fall flavor without needing a syrup-loaded coffee-shop drink.

And if you're using a naturally sweetened protein powder, you may not need any added sweetener at all.

Optional protein boost

This is where I really love taking the traditional PSL and making it a little more functional.

Adding protein can help make your latte more satisfying and can turn your coffee into something that contributes to your overall protein intake for the day.

It's especially helpful if you're someone who tends to grab coffee and run out the door without eating.

Warm spices bring big flavor

Pumpkin pie spice, cinnamon, vanilla, and a tiny pinch of salt create so much flavor that you don't need a ton of sugar to make this taste amazing.

That's one of my favorite nutrition principles:

When you use flavorful, whole-food ingredients, healthy food doesn't have to feel boring.

It's about balance—not deprivation

And perhaps most importantly, this recipe isn't about saying, “Don't drink a Starbucks PSL.”

Please enjoy the PSL.

Go to the pumpkin patch. Get the whipped cream. Sit at the coffee shop. Order the seasonal drink with your girlfriends.

Food and wellness should include pleasure.

But if you're someone who loves having a PSL throughout the entire Fall season, making your own version at home can give you that same cozy ritual while being a little more supportive of your health, blood sugar, energy, and overall nutrition.

And you'll save a little money along the way, too.