Pumpkin Spice "Latte"

I don’t know about you, but fall has me craving warm, comforting drinks and the flavors of pumpkin and spice. I used to rush out and treat myself to a pumpkin spice latte the first chance I had. After a closer look, I realized these pumpkin spice lattes may have been comforting, but certainly not healthy. A tall pumpkin spice latte from Starbucks (even without the whipped cream) has 33g of sugar.* That’s about double the added sugar you should consume in the entire day in one little cup! I was astonished and wanted a healthier way to satisfy my pumpkin spice latte craving. So, I came up with this recipe, which has no added sugar and zero caffeine. BUT, it has plenty of healthy fat, 20g of protein and a serving of real pumpkin. I can’t think of a more convenient, nutritionally complete, and comforting breakfast drink to to get your day started out right.


  • 1 ½ cup coconut milk (from can)

  • 1 scoop (3 Tbsp.) Bone Broth Protein Vanilla flavor (may substitute other flavored protein powder)

  • ½ cup pureed pumpkin (from can)

  • ½ teaspoon cinnamon

  • ¼ teaspoon turmeric (optional...I love adding turmeric for an extra anti-inflammatory kick. It does change the taste a bit, so if you’re new to turmeric you may want to try a little first and see how you like it.)


  1. Add all ingredients to blender and blend for 30 seconds, or until smooth.

  2. If you don’t have a blender, this works just as well if you shake or stir it. Without a blender, add all ingredients to a large jar, stir to mix. Cover tightly with a lid and shake for 30 seconds or until thoroughly mixed.

  3. Sprinkle with cinnamon and serve!


Option for Hot Drink:

If you want to make this more like a real pumpkin spice latte, you can heat the coconut milk separately from the rest of the ingredients, then add the hot coconut milk when ready. Sprinkle with cinnamon and serve hot!


*Check out the nutritional information on Starbuck’s website to calculate how much sugar is in your drink of choice.


Beth Lennon, MS Nutrition