Pumpkin Spice It Up the Healthy Way

Can we talk about the Pumpkin Spice Latte obsession for just a minute?

Since the first day of October, my timeline has been full of people rushing out to chug that very first Pumpkin Spice Latte (or #PSL, if you’re really cool)

I get it– it is delicious. But I also get that it’s not the most supportive thing for a healthy lifestyle.

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I’d rather not drink my calories and, as a girl with Polycystic ovary syndrome (PCOS) I try to limit my processed foods and sugar intake.

But I do love a little pumpkin beverage in the morning, so… what’s a girl to do when she needs her pumpkin fix?

Well, here are a few morning drink ideas for pumpkin lovers who want to stay on track.

Sprinkle Pumpkin Spice in Your Coffee

The quickest way to pump some pumpkin in your morning caffeine is to sprinkle ground pumpkin spice into your coffee. Sometimes I’ll even add cinnamon, nutmeg and pumpkin spice to my coffee grounds before I brew them. I add a little almond milk and I’ve got a yummy latte with very few calories. Extra points if you have pumpkin flavored coffee beans.

Pumpkin Pie Smoothie

Pumpkin Pie Smoothies are a Fall fitness game changer for me. They’re the ultimate post-workout treat and a great alternative to leftover pie slices on black Friday. There are a few different versions of the pumpkin pie smoothie, but here’s my favorite (quick tip, add a scoop of whey protein for an additional boost.)


  • 1 frozen banana
  • 1/2 cup (120g) vanilla Greek yogurt1
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon pumpkin pie spice2
  • 1/2 cup (120ml) skim milk3
  • 2 Tablespoons (30ml) pure maple syrup
  • 2/3 cup (150g) pumpkin puree (canned or fresh)
  • 1 cup ice

Full Directions Here

There are so many benefits to adding real pumpkin to your pumpkin drinks. Pumpkin is a rich source of beta carotene, potassium and zinc. Pumpkin has anti-inflammatory benefits which is a HUGE bonus for your health and weight. So let’s do one more drink with real pumpkin, shall we?

Homemade Pumpkin Spice Latte

Now, if you really just want a PSL, I’ve got one more recipe for you. A Healthy version of the famous Pumpkin Spice Latte! Skip the white sugar and chemicals and indulge in this guilt free treat:


1/2 cup of strong coffee

1 cup of unsweetened almond milk

1/4 cup of pumpkin puree

3/4 teaspoon of pumpkin pie spice

stevia (to taste – or you can use 1 tbsp maple syrup)

dark chocolate shaving (optional)

Full Directions Here

As you can see, there are many ways to get your pumpkin fix and still keep your health goals intact. Combine these light spice ideas with the rest of our Maintain, Don’t Gain Holiday Challenge advice and you’ll get through this holiday season without increasing your dress size — and maybe even dropping a few pounds!