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Pumpkin Spice Lattes - At Home And Healthy!

Pumpkin Spice Lattes - At Home And Healthy!

13 min read AUG 25, 2025

Can you hear it?

…The sound of a cool breeze stirring up freshly fallen leaves. The sound of a crackling fire.

Can you see it?

…Leaves fading from verdant green to bright oranges, subdued yellows, and flaming reds. Mums and pumpkins resting on hay bales in bright, happy displays.

Can you feel it?

…The slight nip in the air. The soft and cozy warmth of your favorite blanket or sweater.

Can you smell it?

…The aroma of cinnamon, nutmeg, clove, vanilla, and sweet, creamy pumpkin swirling amidst bold, smooth coffee. The scent of rich, warm baked goods cooling on the counter.

Can you taste it?

…A creamy layer of whipped cream dusted with nutmeg, the spices tickling your tongue as you sip smooth, sweet pumpkin puree mingled with bold, dark, and dreamy java. Sweet, warm, spicy, indulgence - sip after glorious sip!

Ah, fall.

To be honest, I resisted its onset this year.

Can you relate?

Have you ever felt this way - wanting nothing more than a few more pool days, late starry summer nights, the feeling of the warm sun on your skin…until that first cool breeze, the sight of the first yellow-orange hued leaf, or that first decadent sip of a pumpkin spice latte!

For me, once I take that first sip, there’s no going back!

What about you?

There’s just something about a pumpkin spice latte that ushers in all those warm and cozy fall feelings, and the thing is, it keeps you coming back for more!

Unfortunately, this dreamboat of a drink can becomes problematic when you’re prioritizing health and wellness.

Did you know the average 16-ounce pumpkin spice latte at some coffee shops contains more than 50 grams of sugar?

Now, I’m not trying to be a Debbie Downer here, because who says you can’t have a dessert-like treat now and then, right?

But, who has ever (in the history of ever, as my kids say) had only one pumpkin spice latte throughout the entire fall season?

No, just one pumpkin brew to sustain us for the whole of the autumn season is entirely unheard of!

And, that’s why we’re on a mission to bring you some healthy pumpkin spice latte recipes you can make at home as often as you’d like without the high confectionery and caloric price tag.

So, without further ado, let’s light a few beeswax candles for some cozy fall feels, put some cardamom, orange, cinnamon, and clove oils in the diffuser for a bit of added fall fragrance to enhance the mood, and whip up some delicious, healthy pumpkin spice lattes (and more) that bring all the fall flavors you desire without the toothache and blood sugar spikes (and crashes).

5 Healthy, At-Home Options For Fall’s Favorite Latte

How about a little description of this collection before we dive in?

First, you’ll find two pumpkin spice latte options.

Essentially, the first two recipes will bring you the same result, a healthy, homemade pumpkin spice latte - we’re even including tips for how to make iced versions of these hot brews.

But, we’re giving you two options here as some milks and natural sugars can yield slightly different tastes. So, instead of confusingly including a bunch of tips and swaps in one recipe, we opted to list two separate how-tos for the same type of yummy pumpkin goodness we all know and love!

Then, we’ll plan to branch out a bit, including a few twists on this fall classic, allowing you to savor tasty pumpkin companions like pecans, caramel, and chai, each of which serve to enhance a typical PSL in their own, yummy, unique way.

Mmmm, let’s get started…

1- Pumpkin Spice Latte

This OG needs little introduction.

It’s the drink we anticipate all year, one which includes pumpkin, creamy milk or whipped cream, sweet pumpkin sauce, fall spices, and coffee, of course.

But, what swaps can we make to tone down the sugar content without sacrificing flavor?

First, we’ll incorporate some homemade pumpkin sauce, one that’s full of flavor, made with natural sugar, and won’t derail your fitness goals with loads of artificial ingredients and sugars.

Then, even the cream you’ll use here is homemade, skipping hydrogenated oils, instead opting for a quick whisk or two to craft an incredibly delicious PSL topping!

Ingredients (serves 2)

6 ounces strongly brewed Lifeboost Pumpkin Spice Coffee or Lifeboost Medium Roast Coffee
2 tablespoons organic pumpkin puree
½ teaspoon pumpkin pie spice
2 tablespoons, plus 1 teaspoon real maple syrup (divided)
2 cups whole milk
2 tablespoons pure vanilla extract
1/4 cup chilled heavy cream
Cinnamon or nutmeg, for topping

Instructions

Add pumpkin puree and pumpkin spice to a small saucepan and heat over medium heat, stirring constantly, for about two minutes.
Add 2 tablespoons of maple syrup to the pumpkin mixture and stir until the mixture is thick and bubbly.
Slowly whisk milk into the mixture, stirring constantly to avoid burning.
Once milk is incorporated, add vanilla and stir until the mixture is warmed throughout.
Once warmed, blend and froth the mixture with an immersion blender. If you do not have an immersion blender, you can transfer this to a blender and blend until smooth. (You can also transfer this mixture to a separate container prior to blending with an immersion blender to protect the bottom of your stovetop pan.) Set mixture aside once blended.
While your coffee is brewing, add the heavy cream and 1 teaspoon of maple syrup to a chilled bowl and beat with a hand mixer until soft peaks form.
To assemble, divide the coffee evenly between two mugs, then top with the blended, frothy pumpkin-milk mixture, gently stirring to combine.
Top each drink with a few dollops of the homemade whipped cream, then dust with cinnamon or nutmeg, if desired. Enjoy!

**For An Iced PSL:

To make this brew iced, you can simply begin with cold brewed Lifeboost Pumpkin Spice Coffee. Then, when making the pumpkin sauce, allow the mixture to cool completely prior to blending.

Prepare the homemade whipped cream exactly as stated above, then assemble the drink as follows:

Fill two tall glasses with ice, then add roughly 3-4 ounces of cold brew to each glass.
Divide the cooled, blended pumpkin-milk mixture between the two glasses, stirring gently to incorporate into the cold brew.
Top each brew with homemade whipped cream and a dusting of spice and enjoy!

2- Pumpkin Spice Latte Take 2

There’s more than one way to whip up a homemade, healthy PSL, so let’s give this one another go before we move on to include a few extra twists to this autumn classic.

The pumpkin sauce is truly what gives the PSL its beloved flavor, so most of our healthy tweaking will happen here.

As in the recipe above, you’ll be doing a little stovetop prep, however, this one utilizes plant-based milk and a no-calorie sweetener (stevia) to completely cut out any sugar woes.

*Feel free to use any plant milk you’d like in place of the oat milk. And you can easily opt for monk fruit or your preferred sugar substitute if stevia isn’t the right choice for your dietary needs.

Ingredients

6 ounces strongly brewed Lifeboost Pumpkin Spice Coffee or Lifeboost Dark Roast Coffee
8 ounces unsweetened oat milk
1 tablespoon organic pumpkin puree
4 drops liquid stevia
⅛ teaspoon ground cinnamon
A pinch of ground ginger
A pinch of ground nutmeg

Instructions

Add oat milk and pumpkin puree to a small saucepan and heat over medium-low heat, stirring constantly to avoid burning.
Add stevia, cinnamon, ginger, and nutmeg, whisking until fully incorporated and frothy.
Add brewed coffee to a large mug, then top with the frothy pumpkin-milk mixture.
Top with a pinch of cinnamon, if desired, and enjoy!

*For An Iced PSL:

To make this brew iced, you can simply begin with cold brewed Lifeboost Pumpkin Spice Coffee. Then, when making the pumpkin sauce, allow the mixture to cool completely prior to frothing. I’ve found that allowing the mixture to cool, then frothing with a handheld frother, makes a delicious foam for your brew.

Once frothed, assemble as follows:

Add ice to a tall glass, then pour in cold brew.
Top cold brew with cooled, frothy pumpkin-milk mixture.
Dust with cinnamon, if desired, and enjoy!

3- Caramel Pumpkin Cream Cold Brew

A low carb and paleo friendly pumpkin caramel cold brew? Sign us up!!

As yummy as our favorite fall beverages are, you wouldn’t think health could ever enter the conversation…and that’s exactly what I love about making coffee drinks at home.

There’s so many things you can customize and come up with, and you don’t have to sacrifice health or flavor!

In less than the time it would take you to run to your local cafe, you could be sipping on something truly wonderful, something like, say, a rich and creamy caramel sauce drizzled over cool and naturally sweet pumpkin perfection, complete with fall spices, vanilla, almond milk, and clean, healthy, smooth, and delicious Lifeboost coffee, of course!

**Personally, I would recommend using cold brew concentrate for a stronger coffee flavor in this one. Typically when cold brew is made, it’s rich and strong, and many deem this to be a concentrate, made complete by adding a bit of water before enjoying. So here, I would simply recommend using the concentrate, minus any extra additions of water.

**You can easily swap a low carb sweetener, such as Swerve, here in place of the coconut sugar.

Ingredients

6 ounces cold brewed Lifeboost Pumpkin Spice Coffee or cold brewed Lifeboost Dark Roast Coffee
1 cup unsweetened almond milk
2 tablespoons organic pumpkin puree
1 tablespoon, plus 1 teaspoon coconut sugar, divided
½ teaspoon pumpkin pie spice
1 teaspoon pure vanilla extract
½ tablespoon butter
½ tablespoon heavy cream, plus ⅛ cup heavy cream, divided
⅛ teaspoon molasses
Ice

Instructions

In a small saucepan combine almond milk, pumpkin puree, 1 tablespoon coconut sugar, pumpkin pie spice, and vanilla.
Heat milk mixture over medium-high heat, stirring continually until the mixture begins to boil.
As soon as it begins to boil, remove from heat and allow the mixture to cool.
While the above mixture is cooling, you’ll make the caramel sauce by combining the butter, ½ tablespoon heavy cream, 1 teaspoon coconut sugar, and molasses in a small saucepan over medium heat.
Stir caramel mixture until melted, fully combined, and bubbly. Once bubbling, remove from the heat, give it another stir, and allow the mixture to cool.
Once both mixtures are cooled, froth or blend the pumpkin-milk mix until smooth and creamy.
Then, to assemble, add ice to a tall glass, then top with cold brew.
Add cooled, frothed pumpkin-milk mixture to the cold brew, then top with a drizzle of the cooled caramel sauce. Enjoy!

4- Pumpkin Pecan Chiller

For those fall days that seem to bring back the summer heat, even if just for an afternoon, here’s a chilly pumpkin pecan treat to keep you cool!

Of course, if you’re like my daughter, who tells me tales of eating bowls of ice cream from the cafeteria on her walk across campus in the blustery fall and winter weather, unphased, then you’ll certainly enjoy this cool treat no matter the autumn temps!

Ah, but aside from the temps (of your drink or your commute), the rich, buttery flavor of pecans is something I truly love to pair with pumpkin. In fact, most anything I bake this time of year with pumpkin generally includes pecans.

The buttery, nutty notes complement the natural sweet and creamy texture of pumpkin perfectly, and when you add coffee to this mixture, the result is indeed - chef’s kiss!

**Note: I like my coffee chillers to be pretty stout, so if you want a very strong coffee flavor, you can always make extra coffee ice cubes to use in this recipe for a stronger coffee taste.

Ingredients

8 ounces cold brewed Lifeboost Pumpkin Spice Coffee or Lifeboost Toasted Southern Pecan Coffee
1 cup water
½ cup pecans
¼ cup organic pumpkin puree
1 teaspoon ground chia seeds
½ teaspoon cinnamon
¼ teaspoon cardamom
⅛ teaspoon allspice
A pinch of cloves
1-2 tablespoons real maple syrup

Instructions

Fill an ice cube tray with 8 ounces of cold brew, then place in the freezer for at least 6 hours (preferably overnight) to chill.
Add water and pecans to a blender and blend on high until mostly smooth. At this point, you can either strain the remaining bits of pecan using a fine mesh strainer or leave them in since you’ll be blending again to make the chiller.
Add coffee ice cubes, pumpkin, chia seeds, spices, and maple syrup to the pecan milk in the blender and blend until smooth and creamy. *If this is too thick for your liking, add a little bit of cold brew, then blend again for a thinner consistency.
Pour the mixture into a tall glass, top with a dusting of cinnamon, if desired, and enjoy!

5- Oh My Pumpkin Chai

While we did use a touch of cardamom in the above recipe, typically this spice is most recognizable in chai as opposed to pumpkin spice.

Pumpkin pie spices typically omit this unique spice, but here, it truly makes this treat sing!

And, I suppose we’re technically making a dirty pumpkin chai here, as this one contains a little bit of black tea as well.

But, since you’ll be adding ground spices, you won’t have to worry about including prepared chai tea, which is why I highly recommend using our Empire State Sunrise black tea…it’s my favorite! Clean, just a slight hint of bergamot, and incredibly delicious!

Ingredients

2 teaspoons Lifeboost Empire State Sunrise Tea
6 ounces freshly brewed Lifeboost Pumpkin Spice Coffee or Lifeboost Vanilla Chai Latte Coffee
½ cup unsweetened almond milk (or milk of your choice)
2 tablespoons organic pumpkin puree
1 tablespoon raw (preferably local) honey
¼ teaspoon pumpkin pie spice
¼ teaspoon chai spice blend (see recipe below)
1 teaspoon pure vanilla extract
½ teaspoon arrowroot starch (this is optional, but adds creaminess of the brew)
Coconut cream, for garnish
Cinnamon stick, for garnish

Instructions

If you’d like to make whipped coconut cream to top your latte, begin by placing a can of coconut cream into the refrigerator for a few hours prior to making the drink. Once ready to assemble, scoop out the hardened coconut cream into a bowl and whip into soft peaks using a hand mixer. Set aside once whipped.
Add milk, pumpkin puree, honey, pumpkin pie spice, chai spice blend, vanilla, and arrowroot starch (if using) to a blender and blend until smooth.
Transfer blended mixture to a small saucepan and heat until warmed through, stirring continually to avoid burning. Once warmed, remove from heat while preparing the rest of the latte.
Add 2 teaspoons of Lifeboost Empire State Sunrise Tea to 4 ounces of near boiling water and steep for 4 minutes. Strain the tea into a large mug.
Add freshly brewed coffee to the brewed tea, stirring to combine.
Stir the pumpkin-milk chai mixture into the coffee-tea blend, then top with whipped coconut cream, if desired. Garnish with a cinnamon stick and enjoy!

Homemade Chai Spice Blend

3 tablespoons cinnamon
1 tablespoon cardamom
1 tablespoon ginger
½ tablespoon allspice
½ tablespoon cloves
½ tablespoon nutmeg

Add all ingredients to an airtight jar or container, stirring to combine. Seal and store at room temperature for up to one year.

Check out Lifeboost Coffee Espresso.

"Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Charles Livingston nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program."