This simple pumpkin spiced latte recipe will get you excited to get out of bed in the morning, and it is a great low-sugar alternative to what’s available in coffee shops. It is dairy-free, gluten-free, and packed full of nutrition. Make your own creamy cashew milk by blending cashews in a blender, no straining required!
It’s hard to not get caught up in all the pumpkin spiced hype. Coffee shops have been on the band-wagon even before the leaves started to turn. I used to love enjoying a Pumpkin Spiced Latte at a coffee shop, but I now know that they are so loaded with sugar and so not worth the post-latte crash. This healthier alternative to the sugar-loaded versions will have you surprisingly pleased, and all from the comfort of your cozy couch. I’m sure that this Simple Pumpkin Spiced Latte Recipe will turn out to be a regular in your autumn morning routine, just like it has in mine.
“Cinnamon has been shown to help regulate blood sugar levels in small studies. Adding 1/4 tsp of cinnamon to your day may help with better glycemic control”.
Why I Made This Pumpkin Spiced Latte Recipe
An Easy Pumpkin Spiced Latte From Home
You don’t need an espresso machine at home to enjoy cafe-style seasonal drinks. I love using freshly brewed coffee straight from my French Press, or even leftover coffee to help save time in the morning. This recipe is as simple as combining all the ingredients and whisking until well combined, no fancy machinery needed. I always keep a can of pumpkin puree on hand so I can enjoy this seasonal treat anytime.
A Low Sugar Pumpkin Spiced Latte Recipe
This recipe for pumpkin spiced latte uses only 1 tablespoon of honey or maple syrup per serving. Both these sweeteners have a lower glycemic index than regular table sugar, so will have a lesser effect on blood sugar levels.
These Pumpkin Spiced Latte Ingredients Are Pantry Staples
Everything to make this pumpkin spiced latte recipe is likely already sitting in your cupboards. Simply combine cinnamon, nutmeg, cloves, honey or maple syrup, pumpkin puree, brewed coffee and cashew milk (or any milk alternative) and there you have it!
The Health Benefits of Cinnamon
Can Cinnamon Lower Blood Sugar Levels?
Several clinical trials have found cinnamon to have positive results for blood sugar-lowering in type 2 diabetics. Overall it appears that taking cassia cinnamon (note studies were not referring to Saigon cinnamon or Ceylon cinnamon) at doses of 120 milligrams to 6 grams daily for 4 to 18 weeks can significantly reduce fasting blood sugar levels (1,2,3,4). For reference, 2 teaspoons of cinnamon is about 5 1/2 grams.
Can Cinnamon Lower Cholesterol Levels?
Some studies were also able to demonstrate a beneficial effect on blood cholesterol levels. Total cholesterol, LDL cholesterol (‘bad’ cholesterol) and triglycerides were all lower with consumption of cinnamon, with non-significant changes in HDL cholesterol (‘good’ cholesterol) (1).
Tips On This Pumpkin Spiced Latte Recipe
Using a DIY Pumpkin Pie Spice Blend
For some early morning time-saving a Pumpkin Pie Spice Blend can be pre-purchased, and generally consist of cinnamon, nutmeg, cloves and occasionally cardamom and ginger. At the beginning of fall, I like to make a big batch of my own using pre-purchased organic spices. If you would like to make your own there are many recipes online, I usually use this one from Wellness Mama.
- For this recipe use 1 1/2 to 2 teaspoons of pumpkin pie spice blend in place of the cinnamon, nutmeg and cloves.
How To Get A Creamy Pumpkin Spiced Latte
Milk alternatives with a very low-fat content, such as store-bought almond milk, cashew milk and coconut milk (not canned) will not produce a creamy coffee. For the creamiest consistency use a milk or milk alternative with a fat content. Organic soy milk works for this recipe, but I prefer it with homemade cashew milk (as per the recipe below), homemade almond milk or hemp milk. See my recipe for Homemade Hemp Milk here.
Heating This Pumpkin Spiced Latte
Depending on which milk or milk alternative you use you may find that it ‘curdles’ if boiled. I have found this with canned coconut milk, and with homemade hemp milk. To prevent this, make sure you only gently heat your milk or milk alternative and as soon as you see bubbles forming, turn down the heat. Use a whisk to ensure that all the pumpkin puree is well incorporated.
Getting The Foam On Top of this Pumpkin Spice Latte
If you are like me and don’t have any fancy frothing devices at home, my trick to getting a foam topping for this pumpkin spiced latte is blitzing it for a few seconds in my blender (I use my Vitamix which has a steam vent). The churning processes will get a nice layer of bubbles to form which is my at-home-version of a latte.
Notes On This Pumpkin Spiced Latte Recipe
Making Leftover Pumpkin Spiced Latte
This recipe can be doubled or tripled to be had throughout the week. When reheating be sure not to boil the mixture, simply heat it over medium heat, turning down the heat once bubbles start to form. You will also need to use a whisk to reincorporate the ingredients before serving.
Making an Iced Pumpkin Spiced Latte
I enjoy this pumpkin spiced latte cold as well. Warm the milk alternative up on the stovetop with the spices. Instead of adding the coffee to heat it up, take the spiced milk alternative off the heat and then add the leftover coffee. Add this, along with 1/2 cup of ice cubes to your blender for a refreshing iced pumpkin spiced latte.
Note On Buying Canned Ingredients
Generally, I try not to use too many canned ingredients, both to reduce packaging as well as for health reasons. Many canned products are lined with BPA (see my post on BPA here). I have found a brand of organic canned pumpkin puree that I use solely for this drink, and the liner is BPA-free. I have tried using freshly cooked and pureed pumpkin, which is much more difficult to blend but still tastes great.
Pumpkin Spiced Latte Without The Puree
When you purchase pumpkin-spiced drinks at cafes, generally ‘pumpkin spice’ has nothing to do with pumpkin, but instead refers to the blend of spices used (cinnamon, nutmeg, cloves, cardamom and sometimes ginger). By omitting the pumpkin you will still technically have a ‘pumpkin spiced latte’, and believe me, it tastes just as delicious.
Want More Warming Drink Recipes?
There is no doubt that a warm cup of nourishment is a necessity once the nights get longer. If you are looking for some more inspiration try these favourite drink recipes:
- Simple Turmeric Latte Recipe with Ginger,
- Dandelion Root Latte with Turmeric and Ginger,
- Chaga Turmeric Golden Milk Latte.
Want More Pumpkin Recipes?
‘Tis the season. Here are some of my favourite pumpkin recipes:
- Healthy Soft Pumpkin Cookies
- Pumpkin Spice Trail Mix and Oatmeal Topper
- Butternut Squash Curry Lentil Soup
- Roasted Mushroom and Squash Pockets
Serve Your Pumpkin Spiced Latte In These Beautiful Copper Mugs
I love these copper mugs from Moscow Muled. They are traditionally handcrafted locally nearby in Vancouver B.C. Even better if you purchase one of these copper mugs 15% of their profits are donated to several non-profit organizations that work to stop impaired driving. Copper Mugs aren’t limited to cocktails, try them with a warm drink, just making sure your latte is not steaming hot. Not only will the heat curdle the milk it will heat the copper mug.
Did you make this Pumpkin Spiced Latte Recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. Take a photo of your recreation on Instagram and tag me @theconsciousdietitian so I can see it!
So Simple Pumpkin Spice Latte Recipe
- If you haven't already made the cashew milk, start by soaking the cashews (ideally for 4 hours but with a high-speed blender the soaking is not necessary). Drain the cashews, discarding the water, and add to a high-speed blender and add 2 cups of new water. Blend on high until a creamy milk forms. No need to strain.
- Brew to the coffee in a French Press or whichever method you choose, and adjust the strength of your liking. Next combine the coffee, cashew milk (or other milk alternative), pumpkin puree and spices in a saucepan and gently heat, being sure not to let it get to a rapid boil. Use a whisk to ensure the pumpkin pie filling mixes through.
- Once heated, remove from heat and stir in honey until well combined, I usually start with 1 tbsp of honey. Taste and adjust for sweetness. Enjoy!
Want To Pin This Pumpkin Spiced Latte For Later?
References For Simple Pumpkin Spiced Latte Recipe
1) Khan A, Safdar M, Ali Khan M, et al. Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care 2003;26:3215-8
2) Crawford P. Effectiveness of cinnamon for lowering hemoglobin A1C in patients with type 2 diabetes: a randomized, controlled trial. Journal of the American Board of Family Medicine 2009;22:507-12.
3) Akilen, R., Tsiami, A., Devendra, D., and Robinson, N. Glycated haemoglobin and blood pressure-lowering effect of cinnamon in multi-ethnic Type 2 diabetic patients in the UK: a randomized, placebo-controlled, double-blind clinical trial. Diabetic Medicine. 2010;27(10):1159-1167
4) Akilen R, Tsiami A, Devendra D, Robinson N. Cinnamon in glycaemic control: Systematic review and meta analysis. Clinical Nutrition 2012;31(5):609-15.
Rachel Dickens, The Conscious Dietitian, is a Registered Dietitian and Certified Diabetes Educator. She graduated with her Masters in Nutrition and Dietetics in 2010 from Griffith University. She strives to provide evidence-based nutrition information with a focus on plant-based nutrition and share some of her favourite seasonal recipes and sustainable eating tips.