Autumn is here and the pumpkin season has officially started! This simple vegetable (actually a complex carbohydrate) has numerous health benefits and can be used in so many different ways. For the cold days ahead there’s nothing better than a delicious Pumpkin Spice Latte!

(Not that) Guilty Pleasure

This famous drink was originally introduced by Starbucks back in 2003 and although we can’t argue that its taste is hard to resist, the whipped cream, syrups and sugars don’t always make it easy on those tracking their calorie intake. That’s why we decided to recreate the famous flavour of the Pumpkin Spice Latte in a healthier, fitness friendly way!

Our healthy vegan Pumpkin Spice Latte has only around 150kcal and is made of only vegan friendly ingredients. It’s sweetened with maple syrup, chosen because of its rich nutrient content. For this recipe we used almond milk as it creates a dense cloudy foam which is an essential element of the drink. However, any other dairy-free milk will work with the recipe.

Effective as a Pre-Workout?

Thanks to its’ caffeine and simple carbs content it can also make a great pre-workout drink. The caffeine increases fat burning, improves your endurance during exercises and prevents fatigue. It’s also been proven to improve brain functionality, helping your focus and concentration. The maple syrup used in the recipe consists of simple carbohydrates that will give you an extra energy boost for your workout! As the carbs are served with fats and proteins the energy is released steadily over time instead of creating energy spikes that lead to exhaustion and fatigue.

Health Booster

Each of the ingredients we used has powerful health properties. They are listed at the bottom of this post so you can get the most out of your Pumpkin Spice Latte, fitness and health wise. In this recipe we used our homemade pumpkin pie spice which is extremely easy to make and you may already have most of the ingredients at home.


  • 3/4 cup almond milk (or any other dairy or non-dairy milk)
  • 1/2 cup brewed coffee or 1 shot of espresso
  • 3 tbs pumpkin puree
  • 1 tbs maple syrup (add to taste)
  • 1 tsp pumpkin pie spice
  • 1/2 tsp vanilla extract
  • Whipped cream (optional for serving)


  1. Pour the milk into a small saucepan and add pumpkin puree, vanilla extract, maple syrup and pumpkin pie spice.
  2. Warm up on a medium heat stirring regularly.
  3. Use a hand blender or milk frother to foam the milk.
  4. Prepare a coffee and add milk to the coffee.
  5. Sprinkle pumpkin pie spice on top. Optionally you can add vegan whipped cream on top of your drink.

Calories 149kcal
Fats 3.5g
Carbohydrates 19.9g
Proteins 2.5g
Sugars 14g

Almond milk

Almond milk is much lower in calories compared to cow’s milk which makes it a perfect option if you’re looking to cut calories or lose weight. It’s high in vitamin E, D and calcium improving function of heart, muscles and nerves.

Maple Syrup

Maple Syrup contains numerous antioxidants which help prevent inflammation and chronic diseases. The darker maple syrup is, the more powerful antioxidants it contains. Additionally, it provides essential vitamins and minerals including potassium, calcium, zinc and manganese.


Pumpkin is highly nutritious, providing high amounts of vitamin A, lutein and zeaxanthin which improve eyesight. Pumpkin contains high amount of vitamin C and fibre which have positive impacts on gut health and your digestive system. It also improves your skin health too!

Pumpkin Pie Spice

Pumpkin Pie Spice has anti-inflammatory and anti-microbial properties. Included in the pumpkin pie spice, nutmeg is used to treat stomach issues, while cinnamon helps control blood sugar levels. The anti-inflammatory and anti-oxidant content of ginger is used to treat muscle and stomach pain and treat nausea.

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