A Better-for-You Pumpkin Spice Latte

Pumpkin Spice Lattes are back!

That’s the good news. More good news: coffee is really good for you (even decaf)

Photo by Engin Akyurt on Pexels.com

in moderation. It has antioxidants and increases your cognitive ability. People who drink coffee are far less likely to suffer from liver disease than people who do not drink coffee.

The bad news is those coffee store lattes are not really that good for you because they are loaded with fat, sugar (50g) and calories (350). That is way more calories and sugar than a donut. They are also fairly expensive (about $3.75 at the chain that sells donuts and about $5 at the chain that has baristas).

But pumpkin spice lattes are so good! What to do?

Make your own, of course. It’s easy.

A latte is a blend of heated milk and strong coffee or espresso. You can make your own by heating milk and sugar on your stovetop or in the microwave, adding strong brewed coffee or espresso and flavoring. Here’s a delicious sounding recipe from McCormick that sounds easy to make and is only 160 calories, even when made with sugar and whole milk. It only takes 3 minutes to make. And it saves you nearly 200 calories over the barista-made version!

I take an even easier route. I prepare my coffee with instant, freeze-dried granules on the stove top and add pumpkin spice coffee creamer. The brand I use is lactose-free so I don’t get bloating or a stomach ache. And it’s…ta dah! 35 calories. Which is 315 calories LESS and about $4.50 LESS than if I bought it at a coffee place! At 5 grams of sugar per serving, it is really much healthier than the counter kind — which has 45 grams more sugar.

Adding some spray whipped cream and nutmeg on top adds only about another 15 calories.

If you need to take your pumpkin coffee to work, I saw some darling “to go” coffee cups with lids at TJ Maxx yesterday that would be perfect for your healthy homemade pumpkin spice latte. They had watercolor illustrations of people drinking coffee on them. Those illustrations would be pretty on real, permanent mugs. I think there were also some more simple, orange-color ones. I saw those in the seasonal section.

I got a ceramic mug at Dollar Tree for myself. It says “Pumpkin Spice Latte” on it. LOL.

Even if you splurged on some fancy cups, you’d still save money this fall on your favorite coffee drink!

About Mary Fletcher Jones

Mary Fletcher Jones is a mom, teacher, and blogger. Her blogs include Autumn in Virginia, Cool Yule Blog and You Can't Make This Stuff Up, among others. She is also the creator of "Living Well With Autism," an online resource for caregivers of children, teens, and adults with autism and related special needs.
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