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Ditch the Pumpkin Spice Latte, Make Your Own Healthy Fall Drinks Instead

by Arielle Bloom October 21, 2022, 8:31 pmupdated October 21, 2022, 8:36 pm 195 Views 48 Comments

Pumpkin spice season is going strong, and for good reason. There’s nothing better than enjoying your favorite seasonal drinks as the weather changes!

But if you are health-conscious like me, you may have noticed the sky-high sugar content in your favorite seasonal beverages. In some cases, your favorite fall drink contains your entire recommended amount of sugar for the day. Pumpkin spiced lattes are good, but not at the expense of your health.

Here are some healthy alternatives to fall Starbucks drinks, so you can still enjoy the autumn season

Pumpkin Spice Latte

Grande: 390 cal Total Fat – 14g, Total Carbohydrates- 52g (50g Sugar), Protein- 14g

This Starbucks classic is the most popular fall drink in history (probably). If you are craving a PSL, try ordering a regular milk latte with 1-2 pumps of added pumpkin sweetener. This way you can reduce the sugar content of your latte by ½ (if not more!).

And if you are making a PSL at home, you can try mixing your coffee with your milk of choice, plus ½ tsp of vanilla extract and 1 tsp pumpkin pie spice. I highly recommend you pick up a milk frother to make blending your coffee ingredients easier.

Caramel Apple Spice

Grande: 380 cal Total Fat – 8g, Total Carbohydrates – 77g (70g Sugar), Protein – 1g

First of all, no matter what Starbucks tells you, this drink doesn’t have any coffee (or tea) in it whatsoever. It’s literally just steamed apple juice with cinnamon syrup. A better option is to opt for black tea with a splash of warm apple cider and sprinkle some cinnamon on top.

If you’re making this at home, you can even find cinnamon apple spice herbal tea (non-caffeinated) and you can add a splash of warm apple cider to it — delicious!

Apple Crisp Oat Milk Macchiato

Grande: 320 cal Total Fat – 10g, Total Carbohydrates – 56g (29g Sugar), Protein – 3g

No surprise here, this drink is packed with sugar — the brown sugar apple syrup, oat milk, and the apple drizzle on top all have needless sugar. You can go the route similar to the PSL here and opt for 1-2 pumps of sweetener (which will likely cut your sugar content in half). Or you can also ask for no caramel drizzle on top, which also adds 1 pump of syrup to your order. Ordering a smaller size would also reduce overall calories (and sugar).

If you’re interested in recreating this fall drink at home, you can try this recipe for a healthier, homemade alternative.

The truth is, if you’re going to indulge in one of these drinks once or twice all season, don’t sweat the poor nutrition. It’s just a treat. The issue is when these seasonal drinks become your go-to for the entire season. Even once per week can have an impact on your health over the course of the holiday season.

Think about all the other seasonal foods and drinks you also may want to indulge in, and it starts to add up. These recipes or alternatives to our favorite seasonal fall drinks can help us stay healthy throughout the holiday season. Stay tuned for more tasty winter beverages and their healthier alternatives!