This Oat Milk Pumpkin Spice Latte Has Just 34 Calories Per Serving and 1 (!!!) Gram of Sugar

Like it does every year at Starbucks, Fall came early with the return of the ultimate Autumn drink: the Pumpkin Spice Latte. The latte, released on Aug. 27, is all sugar and spice (and everything nice, obviously), but that's the thing. It really is heavy on the sugar. A Tall with the whole set up of two percent milk and whipped cream has 39 grams to be exact. And, the calories rest at a comfortable 300. Sure, there's no harm in enjoying a treat like this in moderation even before the leaves turn, but if you're looking for a healthier option - especially one that's dairy-free - we've got you covered.

Food blogger and registered dietitian Maggie Michalczyk, RDN, created a better-for-you alternative you can make right at home. It's her Pumpkin Spice Oat Milk Latte perfect for vegans - even if you sub dairy for oat or soy milk, the pumpkin spice sauce from Starbucks's recipe has condensed skim milk - and nonvegans alike, and it only has four components to it.

For this recipe you'll need black coffee, oat milk, pumpkin puree, and pumpkin pie spice. All you have to do is blend the coffee, oat milk, and pumpkin puree, pour the mixture into a mug, and top it with pumpkin pie spice! You can buy the pumpkin puree or make it yourself. Maggie suggested Libby's 100% Pure Pumpkin Puree or Whole Foods brand pumpkin puree. "Just make sure it's puree not pumpkin pie filling, which is packed with sugar," she said. Maggie also has a recipe for homemade pumpkin puree, if you're interested.

Pumpkin spice is easy to buy in stores, but easy to make yourself, too. It's a blend of cinnamon, nutmeg, cloves, ginger, and allspice, Maggie said. You can check out the full instructions for the oat milk latte ahead or head over to Maggie's original post about this recipe on her blog, Once Upon a Pumpkin.

Pumpkin Spice Oat Milk Latte vs. Starbucks's PSL: Nutritional Info

A Tall PSL from Starbucks with two percent milk and whipped cream has 300 calories, 11 grams of fat, 40 grams of carbs, and 39 grams of sugar (as we mentioned before). Maggie's Pumpkin Spice Oat Milk Latte has 34 calories, 1.4 grams of fat, five grams of carbs, and one gram of sugar per mug. Plus, if you're looking for ways to cut calories from your Starbucks PSL order, check out these tips. Drink up!

Pumpkin Spice Oat Milk Latte

Once Upon a Pumpkin


You can buy the pumpkin spice and pumpkin puree or make your own.


  1. 8 ounces black coffee
    3 tablespoons oat milk
    2 teaspoons pumpkin puree
    Sprinkle pumpkin pie spice


  1. Blend the coffee, oat milk, and pumpkin puree in a blender until frothy.
  2. Pour into a mug and top with pumpkin pie spice.
  3. Enjoy!


Drinks, Coffee
1 mug


Calories per serving

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