Pumpkin Spice Latte may be the most controversial beverage on the market. It’s either you love it, or you hate it.

This popular Starbucks beverage is often affectionately called the “PSL” and can be enjoyed hot or cold. It becomes available each year at the end of August. The annual social media debate between the pro-pumpkin-spice and anti-pumpkin-spice camps begins then. CNBC estimates 424 million PSLs have been sold globally since 2003, when the PSL was first introduced. People seem more “pro” about PSLs than “no.”

Flavor preferences aside, registered dietitian-nutritionists are sure to be anti-PSL because of the beverage’s less-than-stellar nutritional profile. According to the Starbucks website, a Grande (16 ounces [oz]) Pumpkin Spice Latte with 2 percent milk topped with whip cream contains 390 calories and 50 grams (g) of sugar, and 14 g (not the good for you kind) of fat.

The traditional PSL is given a healthy glow without sacrificing its deliciousness. It’s comforting to know that the orange color of your homemade latte comes from pumpkin, not sugar-laden pumpkin sauce.

Healthy Pumpkin Spice Latte

The traditional PSL has been reworked into a healthier, but still delicious, latte that you can enjoy guilt-free! According to U.S. data, milk contains a healthy dose of calcium, vitamin D, and protein. Department of Agriculture. USDA states that the pumpkins we have added are a great source of vitamins and nutrients, including fiber. This is a far cry from the sugary beverage you can buy at your local coffee shop. And you don’t even need the expensive equipment they use.


You can use any nonfat or non-dairy milk you like.

 1 tbsp of canned pumpkin puree

 Pure maple syrup, 1 tbsp

 1/4 tsp pumpkin pie spice

 Double shot espresso or 3/4 cup strong brewed coffee


1 Place the milk and pureed pumpkin in a medium-sized saucepan over medium heat. Heat to a simmer. Add the maple syrup, pumpkin pie spice, and nutmeg. Whisk vigorously to produce bubbles and remove from heat.

2Pour the coffee into a mug, and then add the milk mixture.