Pumpkin spice season is here, and you can enjoy it without stressing about your goals. Whether you make a latte at home, add a protein-packed twist, or treat yourself at your favorite coffee shop, there are plenty of ways to sip and snack on the flavor of fall while staying on track.
Children are starting to go back to school, which marks the end of the summer season for most people. As individuals and retailers look toward the fall season, a crowd favorite returns: Pumpkin Spice. If you, like me, are a fan, you may worry about how indulging in your favorite fall beverage will fit into your plan. But don’t worry! There are still ways to get your pumpkin spice fix without crashing your weight loss.
Making your own Pumpkin Spice Latte at home is super easy with the right ingredients and tools. A hot latte is generally made up of frothed milk and shots of espresso. If you have an espresso maker at home, you’re ready to go, since many come with a way to froth milk too. If you don’t, you can substitute some really strong coffee or even instant espresso powder for the caffeine portion. For the frothed milk, you can buy a $20 frother at most retailers that will whip your milk into shape. Then add your flavor syrup of choice and you’re good to go!
My favorite way to make a pumpkin spice latte at home is to add some Torani Pumpkin Spice syrup (available at Walmart or online) to my cup and then brew a Nespresso Scuro pod on top of it. Lastly, I heat up 2% milk for 45 seconds in the microwave before frothing it and topping my coffee.
Some milk froths better than others. If you’re a fan of oat milk in your coffee, look for barista-style oat milk to froth it more easily. If you make an iced version, you can skip the frothing altogether and just add your syrup, espresso, and milk over ice.
If you’re unable or unwilling to make espresso at home, you can also grab two to three shots of espresso at your favorite coffee house and add it to a pumpkin spice protein shake, like the one from Premier Protein. This is especially easy if you’re on the go and want to add a little extra protein to your drink. You can do this iced or warm (though your shake may cool down the espresso, since you can’t usually heat it up).
The Premier Protein shake will add 160 calories to your day but also give you 30g of protein, making it a great afternoon pick-me-up. Having this kind of pumpkin spice addition can help you reach your protein goals and stay full longer, making it a great option.
Starbucks’ Pumpkin Cream Cold Brew is a drink many lovers of smoother, cold coffee enjoy. If you prefer your drinks cold with a hint of pumpkin spice, making this drink at home may be for you. It consists of two layers: the cold brew coffee and the pumpkin spice cold foam. Cold brew coffee can be purchased ready-made or made at home with coarsely ground coffee steeped in cold water overnight.
The cold foam is generally made by mixing heavy whipping cream, milk, and your pumpkin spice syrup, then frothing it. To save calories, you can also use half-and-half and milk.
To assemble, pour your cold brew coffee over ice and then top with your pumpkin spice cold foam. Enjoy!
The best way to order a drink at your favorite spot is online so you can see exactly what’s in it—no more guessing whether extra sugar is added.
Some other ways to lighten up your drinks are to swap full-fat milk for nonfat or nondairy milk, and to skip the whipped cream and toppings. If you don’t like your drinks as sweet, you can also reduce the amount of flavored syrup and sauce in your drink or substitute some of it with sugar-free vanilla or another sweetener to keep the flavor while saving calories.
Overall, remember to enjoy your drink if you decide to splurge at your favorite coffee shop. You can fit any favorite into your day if you plan accordingly.
I’m usually not a big fan of pumpkin spice-flavored foods, but I love the yogurt-covered pretzels from Aldi in pumpkin spice flavor. So if you enjoy a good pumpkin spice treat and have an Aldi near you, give them a try!
There are many ways to include pumpkin spice in your day. Whether you want to incorporate it into your daily coffee at home or just splurge every once in a while, celebrate the season any way you want. (And don't forget to track it in the Healthi app!) You are in charge of your journey, so enjoy it!
September 5, 2025
