Pumpkin spice in spring? How to reimagine this fall classic for warmer days

04/17/2025 / By HRS Editors

Commercial pumpkin spice lattes are high in sugar and saturated fat due to sugary syrups, whole milk and dairy-based creamers. If consumed regularly, these can contribute to weight gain, blood sugar spikes and poor heart health.
Pumpkin spice blends offer antioxidant-rich ingredients like cinnamon, ginger, nutmeg and cloves. Even coffee itself provides antioxidants like caffeine, especially organic varieties.
Swap out unhealthy ingredients with non-fat milk powder, coconut palm sugar and pumpkin puree. Avoid syrups and opt for minimal natural sweeteners to cut empty calories.
Try homemade recipes to control the ingredients for your hot or cold pumpkin spice latte (PSL).
Even healthy homemade PSLs should be consumed in moderation, limiting your consumption to only one serving daily max. Enjoy it as an occasional treat to balance flavor with well-being.

The scent of a delicious, warming pumpkin spice latte (PSL) is synonymous with cozy sweaters and crisp mornings in autumn. But what if you could enjoy that same nostalgic warmth year-round without the hidden sugars and empty calories?

Many coffee drinkers love PSL, but store-bought versions often come packed with added sugar, with some having over 60 grams per cup. These drinks also contain saturated fat from sugary syrups and whole milk.

Fortunately, with smart swaps and homemade creativity, the iconic PSL can be a year-round treat that’s both indulgent and nourishing. (h/t to Health.ClevelandClinic.org)

The science behind pumpkin spice latte’s benefits

While commercially available pumpkin spice blends often don’t contain an actual pumpkin, the stars of this drink are the flavorful autumn spices used to make it. These spices deliver health perks when used thoughtfully.

Here’s how each ingredient contributes to wellness:

Cinnamon, nutmeg and cloves: Nature’s antioxidant powerhouses

Cinnamon, a staple in pumpkin spice mixes, is a jack-of-all-trades. Made from the actual bark of the cinnamon tree, this spice contains antioxidant polyphenols that can combat oxidative stress.

A sprinkle of cinnamon on your daily cup of coffee or oatmeal can add flavor and nutrition to your breakfast routine. (Related: Coffee, MCT oil and more: Natural ways to support energy levels.)

Nutmeg, often used in small doses for its warm sweetness, also delivers an army of antioxidants that can protect against free radicals.

Cloves, with their pungent kick, are loaded with eugenol, a natural antiseptic that is also known for its antioxidant activities.

Ginger: the gut guardian

Since ancient times, ginger has been used to aid digestion.

Rich in compounds like gingerol, ginger can support healthy digestion by speeding up the movement of food through the intestines.

Coffee: pick-me-up for the brain

Coffee is rich in antioxidants that can support good health and protect healthy cells from oxidative damage. The caffeine in coffee can also support concentration and mental clarity.

Opt for organic coffee beans to avoid pesticide residues.

How to make PSL a healthy beverage

A single large pumpkin spice latte at a coffee chain delivers nearly half the recommended daily sugar intake for adults because it contains high amounts of syrup and flavored milk. Plus, the foam often comes from dairy-based creamers that are packed with unhealthy fats.

If you want to avoid these harmful ingredients, make your PSL at home. With DIY recipes, you can swap non-fat milk powder or your favorite nut milk for whole milk and use organic espresso in your PSL. You will also have control over the amount of sugar added to your drink and can use natural sweeteners like coconut palm sugar as you please.

Adding real pumpkin puree to your drink will also help boost your intake of vitamins A and C, which are both important for optimal health.

Hot and iced homemade PSL recipes

Try these pumpkin spice latte recipes the next time you’re craving a PSL.

Classic hot pumpkin spice latte

This recipe for a hot PSL includes pumpkin puree and has a creamy texture with balanced sweetness. It makes two servings.

Ingredients:

2 Cups whole milk (or non-fat milk powder mixed with warm water)
1/4 Cup cold heavy cream (Whipped into firm peaks)
2 Tablespoons granulated sugar (or 2 tablespoons coconut palm sugar)
2 Tablespoons pumpkin puree
2 Tablespoons vanilla extract
1/2 Teaspoon pumpkin pie spice, add more for garnish
1-2 Shots of espresso (1/4 cup), or 1/3 to 1/2 cup strong coffee
Freshly ground black pepper
Toppings (Optional: Cinnamon and nutmeg)

Instructions:

Place two tablespoons of pumpkin puree, 1/2 teaspoon pumpkin pie spice and a generous helping of black pepper in a small saucepan over medium heat. Heat the ingredients and stir constantly until it’s hot and smells cooked (at least two minutes).
Add two tablespoons of granulated sugar and stir until the mixture turns into a bubbly, thick syrup.
Whisk in two cups of whole milk and two tablespoons of vanilla extract. Warm the mixture gently and stir often. Watch the saucepan so it doesn’t boil over.
Once done, carefully process the mixture with a hand blender or a traditional blender. Hold the lid down tightly with a couple of towels, and blend until frothy and blended.
Make the espresso (you need at least 1/4 cup) or strong coffee (1/3 to 1/2 cup) and divide between two mugs. Pour the pumpkin mixture, then add the frothed milk. Top with the whipped cream and a sprinkle of pumpkin pie spice, cinnamon or nutmeg if desired.

Iced pumpkin spice latte

Try this iced pumpkin spice latte recipe if you prefer a cold and refreshing beverage. This recipe for one serving uses vegan ingredients, minus the added sugars.

Ingredients:

1 Cup non-dairy milk
1/2 Cup brewed coffee (You can omit the coffee if you don’t drink coffee and add more milk instead.)
1 Tablespoon pumpkin puree
1 Scoop pumpkin spice creamer
A dash of pumpkin pie spice and/or cinnamon
Ice cubes

Instructions:

Add the milk, pumpkin, creamer and spices to a blender. Blend until the mixture turns frothy
Add the ice cubes to a glass. Pour the coffee, then pour the pumpkin mixture on top and stir.
Sprinkle extra cinnamon on top (if using) before serving.

Sip mindfully: Moderation matters

Even homemade versions of a pumpkin spice latte should be enjoyed in moderation. Stick to one serving daily, and opt for real pumpkin puree (canned or fresh) to add fiber and vitamins, especially since most store-bought syrups skip this.

By choosing whole natural ingredients and cutting back on added sugars, your PSL will evolve from a seasonal guilty pleasure into a healthy year-round flavor adventure.

Whether it’s spring breeze or summer, there’s no reason to deprive yourself of the autumn magic that is a cup of pumpkin spice latte.

If you prefer a quicker alternative to homemade PSLs, you can also try an organic pumpkin spice oat latte mix.

Where to get lab-verified Organic Pumpkin Spice Oat Latte

The Health Ranger Store is committed to helping you find healthy alternatives to your favorite beverages, like the popular pumpkin spice latte. That’s why we’re proud to introduce our clean, lab-verified Organic Pumpkin Spice Oat Latte.

Our new Health Ranger Select Organic Pumpkin Spice Oat Latte is made with high-quality organic ingredients. This convenient powder blend offers the nutritional benefits of organic pumpkin powder, organic oat milk powder, organic coconut sugar, organic ground cinnamon and organic ginger root powder.

By combining these carefully selected ingredients, we’ve formulated a nutritious and delicious beverage that you can enjoy any time. Simply add hot water for an instant, soothing cup of tasty organic pumpkin spice oat latte.

Health Ranger Select Organic Pumpkin Spice Oat Latte is non-GMO, non-China and certified organic. It is also extensively lab tested for glyphosate, heavy metals and microbiology.

Visit Health Ranger Store and Brighteon Store for more lab-verified products for your cooking needs.

You can also check out Superfoods.news for more articles about pumpkins and other delicious superfoods.

Click on this link to learn about morning energy superfoods you should try next.

Watch this clip about Matcha Superfood Latte, another wellness game-changer.

This video is from the Health Ranger Store channel on Brighteon.com.