5 Ways to Make Your Pumpkin Spice Latte Habit Healthier

Fall is upon us, and what does that mean? The pumpkin spice fans are already lining up at Starbucks for the very first taste of the season. For those of us trying to make healthy choices, though, it’s hard to enjoy that sweet sipper without thinking about the ingredients. Luckily, there are plenty of ways to enjoy a healthy pumpkin spice latte. We’ll show you how to cut back on fat, sugar and calories without sacrificing the best flavor of fall.

Check out everything that goes into your favorite fall sipper.

1. Lighten the Syrup Load

What makes the PSL so orange and sweet is the thick syrup that goes into it, and Starbucks seriously loads it up. For a hot venti PSL, you’ll get five pumps of syrup at 33 calories per pump. (That’s 165 calories before milk and whipped cream!) Venti iced lattes get even more at six pumps. To easily cut calories, ask the barista to lower the amount of syrup to two or three pumps.

Find more healthy drinks at Starbucks.

2. Lose the Whipped Cream

We know—the whipped cream is everyone’s favorite part. Unfortunately, whipped cream at Starbucks is made with vanilla syrup and heavy whipping cream, which together pack a pretty sugary punch at 80 calories. You can ask the barista to omit the whipped cream and the pumpkin spice topping and enjoy the PSL without extra sugar getting in the way.

What’s the best Starbucks beverage for your zodiac sign?

3. Substitute the Milk for Something Healthier

You might be surprised at the sugar you can avoid by experimenting with specialty milks. PSLs are typically made with 2%, but Starbucks also has soy, coconut and almond milk. Soy will provide the sweetness you crave, coconut boasts a unique flavor and frothy texture and the unsweetened almond milk is the best choice for lowering your calorie count. These will be about a 60-cent upcharge, so make sure you mention the switch to the cashier as you order.

4. Minimize Your Order

If you just can’t bear to part with the classic taste, you can always go for a smaller size. A tall with all the fixings is still 300 calories, but if you’ve got a busy day ahead, it may be the best option. Without whipped cream and with almond milk, you can chop that count almost in half to 180 calories. (And it’s just as tasty as the original.)

5. Switch It Up

Not a lot of people know this, but you can add the pumpkin spice syrup to just about anything on the menu. Keep it low-cal and high-caffeine by requesting a couple pumps in your Americano or black coffee. You can also opt for a pumpkin-flavored iced coffee with cream, which will save you both money and calories. (Here’s how to avoid paying for refills, too.)

Just make sure to thank your barista!

Don't Miss Our Healthy Pumpkin Recipes!

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Pumpkin Bread

I keep my freezer stocked for our harvest crew with home-baked goodies like this deliciously spicy, easy pumpkin bread recipe. —Joyce Jackson, Bridgetown, Nova Scotia

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Scented Rice in Baked Pumpkin

This easy, delicious and healthy side is a showpiece that always delights. You can use grain, squash, fruits and nuts to suite your taste—it's impossible to go wrong! —Lynn Heisel, Jackson, Missouri

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Pumpkin & Cauliflower Garlic Mash

I wanted healthy alternatives to my family's favorite recipes. Pumpkin, cauliflower and thyme make an amazing dish. You'll never miss those plain old mashed potatoes. —Kari Wheaton, South Beloit, Illinois

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Pumpkin Pie Smoothies

My pie-flavored smoothie is loaded with fruit. The spices make it all come together. —Karen Sikora, Dayton, Nevada

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Sausage & Rice Stuffed Pumpkins

My children often request this dish. It also adds a great "wow" factor to a festive buffet table.—Andria Peckham, Lowell, Michigan

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Roasted Pumpkin and Brussels Sprouts

While traveling to Taiwan, I had the pleasure of trying a unique vegetable dish that included fresh pumpkin. It inspired me to roast pumpkin with Brussels sprouts. —Pam Correll, Brockport, Pennsylvania

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Pumpkin Gnocchi in Sage Butter

For a delicious autumn spin on an Italian classic, try this hearty, seasonal gnocchi. Sage and garlic butter sauce complements the pumpkin wonderfully. —Donna Mosca Kahler, Jupiter, Florida

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Fluffy Pumpkin Pancakes

These pumpkin pancakes are also delicious served with butter or whipped topping and a sprinkle of pumpkin pie spice. Freeze any extras in a single layer on a cookie sheet, then store in a freezer bag. They're great fresh out of the toaster! —Mindy Bauknecht, Two Rivers, Wisconsin

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No-Crust Pumpkin Pie

Baked in a water bath, this pie has a texture that's more like a custard than a traditional pumpkin pie. In place of canned or fresh pumpkin, I sometimes use cushaw, a type of crookneck squash.

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Pumpkin-Lentil Soup

I was really craving a hot delicious soup—something filling and healthy. I looked around my kitchen for a few ingredients, then created this recipe. Pumpkin adds creamy richness and body. —Amy Blom, Marietta, Georgia

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Crumb-Topped Apple & Pumpkin Pie

This special recipe combines all the warm, delicious flavors of the season and makes a truly unique presentation. It gets rave reviews each year and has become a holiday tradition at our house. —Trisha Fox, Plainfield, Illinois

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Pumpkin Spice Bagels

Enjoy pumpkin pie flavor with these classic bagels. For a change, adjust the spices to suit your taste buds. —Kristy Reeves, LeRoy, Kansas

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Black Bean 'n' Pumpkin Chili

My family is crazy about this slow cooker chili because it uses ingredients you don't usually find in chili. Believe it or not, I discovered that pumpkin is what makes the dish so special. Cook up a big batch and freeze some for later; it tastes even better reheated. —Deborah Vliet, Holland, Michigan

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Pumpkin-Filled Crescent Rolls

This is an old world recipe derived from my grandmother, who didn't use traditional measuring cups. We figured out this recipe, which must date back to 1900 or earlier. Other fillings that work well are cranberry, peanut butter or lemon. —Gary Wanosky, North Ridgeville, Ohio

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Spicy Pumpkin & Corn Soup

A seriously quick dish, it can satisfy a hungry household in 15 minutes. My family loves sharing this soup with cornbread, or you can add a zesty kick with some Rotel. — Heather Rorex, Winnemucca, Nevada

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Pumpkin Lasagna

I especially like this comforting fall dish because it's vegetarian. Even friends who aren't big fans of pumpkin are surprised by this delectable lasagna. Canned pumpkin and no-cook noodles make it a cinch to prepare. —Tamara Huron, New Market, Alabama

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Shredded Barbecue Chicken over Grits

There’s nothing like juicy meat over steaming grits. And the pumpkin in these grits makes them taste like a spicy, comforting bowl of fall flavors. Your family will come running to the table for this one. —Erin Renouf Mylroie, Santa Clara, Utah

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Buttermilk Pumpkin Waffles

My girlfriend loves pumpkin, so I enjoy making these for her on cool Sunday mornings. —Charles Insler, Silver Spring, Maryland

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Black Bean & Pumpkin Chili

This is my kind of chili – thick and hearty. Try sweet potato or butternut squash instead of pumpkin, and serve over quinoa, barley, brown rice or farro. —Jean Ecos, Hartland, WI

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Cheese Ravioli with Pumpkin Alfredo Sauce

When I first made this cheese ravioli everyone thought: Pumpkin on pasta? Ew! But once they tasted it, they couldn't believe how much they liked it! A warm, comforting delicious blend of flavors. —Cheri Neustifter, Sturtevant, Wisconsin

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Lentil Pumpkin Soup

Garlic and spices brighten up my hearty pumpkin soup. It’s just the thing we need on a chilly fall day. —Laura Magee, Houlton, Wisconsin

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Pumpkin Spice Oatmeal

There's nothing like a bowl of warm oatmeal in the morning, and my spiced version works in a slow cooker. Store leftovers in the fridge. —Jordan Mason, Brookville, Pennsylvania

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Pumpkin Pecan Frozen Yogurt

I always keep fat-free frozen yogurt on hand. By combining it with just four other ingredients, I can quickly whip up this great-tasting treat.—Anne Smithson, Cary, North Carolina

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Fresh Pumpkin Soup

This appealing soup harvests the fall flavors of just-picked pumpkins and tart apples and is sure to warm you up on a crisp autumn day. I top the creamy puree with a sprinkling of toasted pumpkin seeds. —Jane Shapton, Irvine, California

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Pumpkin with Walnuts and Blue Cheese

Don't hold off on serving pumpkin as the dinner finale. Bring it to the forefront with this unique and lovely side dish that will garner you recipe requests.

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Autumn Pumpkin Chili

We have this turkey pumpkin chili often because everyone loves it, even the most finicky grandchildren. It’s a definite “keeper” in my book! —Kimberly Nagy, Port Hadlock, Washington

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Chicken with Sugar Pumpkins & Apricots

When we have family gatherings, we give the slow cooker kitchen duty. This yummy chicken with pumpkin and apricots has the warm flavors of Morocco. —Nancy Heishman, Las Vegas, Nevada

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Cranberry Pumpkin Muffins

Tart, juicy cranberries enhance the delicate pumpkin flavor of these muffins. Sometimes I dust the tops with powdered sugar to add a little sweetness. —Sue Ross, Casa Grande, Arizona

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Tuscan Turkey Soup

Ladle up this quick, creamy soup chock-full of leftover turkey, pumpkin and beans to your hungry family and friends. It's fabulous! —Marie McConnell, Shelbyville, Illinois

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Pumpkin-Curry Chicken over Cashew Rice

This is truly a dish that combines international flavors with homespun comfort. The sweet curry aroma alone will warm hearts on gray-sky days. For more veggie goodness, add roasted cauliflower. —Aysha Schurman, Ammon, Idaho

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Laurie Dixon