Pumpkin Spice Coffee Creamer (Healthier Than Starbucks!)

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This recipe is a healthy homemade coffee creamer to enjoy over pumpkin spice season! It is made with only five ingredients and no refined sugar added. If you are a fan of pumpkin spice lattes, you will love this recipe!

It’s that time of year again when the Pumpkin Spice Lattes start rolling out. And while I do love a classic pumpkin spice latte, they are high in sugar and tend to be too sweet. This version is simple to make and keep in your fridge all fall season long. This homemade Pumpkin Spice Coffee Creamer uses maple syrup instead of refined sugar and is only made with five simple ingredients. You can mix it up in a matter of minutes and it is so easy to make!

As soon as the first chill hits the air and the early signs of leaves turning colors appear, I am ready for warm sweaters, soup, and all the fall vibes! Is it just me or does the first sip of a pumpkin latte immediately make you think you’re one of the Gilmore Girls in Stars Hallow in the fall? (No… just me…?) I’m sure Luke’s coffee would beat out Starbucks any day…  

Pumpkin Spice Latte Review from a Holistic Nutritionist 

I love a pumpkin spice latte as much as the next, but the problem is that it is full of sugar and other unhealthy ingredients! (Which is exactly why I’ve created this healthier coffee creamer version) But let’s break down the popular latte at Starbucks and I’ll give you my thoughts and recommendations. 

How much sugar is in a Pumpkin Spice Latte?

In a grande 16 oz medium cup PSL from Starbucks, the sugar content is 50 grams of sugar. In comparison, a regular-sized Snickers candy bar has 28 grams of sugar. A Pumpkin Spice Latte is practically the same thing as eating TWO candy bars. And if you are drinking this first thing in the morning without any breakfast, you are bound to set yourself up for a blood sugar roller coaster. 

Other red flag ingredients in a Starbucks PSL

I always recommend taking a peak at ingredients lists to see if there are any red flag ingredients for anything you buy! Besides the high sugar content, the Starbucks pumpkin spice signature latte also has ingredients such as natural flavors which is kind of a blanket statement that can be made without disclosing what it is actually made out of, so I am not a big fan of this. It also has carrageenan which is an emulsifier that causes inflammation and other emulsifies and preservatives such as potassium sorbate and mono and diglycerides that are not great for our health. I do have to give them credit for not using artificial colors in the pumpkin spice syrup and instead using fruit and vegetable juice for coloring though. 

How often should you drink a Starbucks Pumpkin Spice Latte?

I think it is important to have balance, and if you love PSL’s then enjoy them on occasion. If you know me, you’d know that I love going out to a coffee shop and ordering fancy coffee drinks! But the key is to have it in moderation or on special occasions. Order a Pumpkin Spice Latte from Starbucks when you go to the Pumpkin Patch as a special treat. But please, do not drink a PSL every morning on your way to work. If you want a healthier option, ask for the latte to be half as sweet, this will significantly cut down on the sugar content. 

For a slightly less sugar option, you could also get the Starbucks Pumpkin Cream Cold Brew. A 16 oz has 31 grams of sugar, which still isn’t great, but better than 50! You could also ask for it to be less sweet to cut down on the sugar content. 

How much sugar is in this Pumpkin Spice Coffee Creamer Recipe?

Within this ENTIRE recipe, there are about 53.5 grams of sugar from the maple syrup. This recipe is for multiple servings, it should be enough for at least five days worth of coffee. Drinking a Starbucks PSL is equivalent to drinking this entire recipe. (But please, don’t do that!!) 

Ingredients to make Homemade Pumpkin Spice Coffee Creamer

• Pumpkin Puree – instead of just pumpkin flavoring, this recipe uses real pumpkin puree!
• Maple Syrup – used as a natural sweetener. You can adjust the amount to your sweetness level if you desire. 
• Vanilla Extract – the vanilla really compliments the pumpkin pie spices. Many coffee chains will add vanilla syrup to a pumpkin drink as well.  
• Pumpkin Pie Spice – if you do not have this you can subsitute for cinnamon and nutmeg. 
• Half & Half – if you want it extra creamy you could also use heavy cream.

Can this recipe be made dairy-free?

Yes! If you are dairy-free or plant-based, you can swap the half and half for your favorite milk alternative. I recommend using a creamy and thick plant-based milk such as full-fat coconut milk so you still get the creamy texture half and half normally gives you. 

How to make a Healthy Pumpkin Spice Coffee Creamer

This recipe is so incredibly easy, it barely needs instructions! All you need to do is add all the ingredients together and whisk. That’s it! Check out this Instagram post to watch how easy it is!

How to use this Pumpkin Spice Creamer

Add your Pumpkin Spice Creamer to your favorite black coffee or make an Americano with fresh espresso. If you’re not a coffee fan, this creamer would be really tasty in a cup of black tea or chai as well! You can use it in a hot drink or as an iced version and if you’re feeling really fancy top with whipped cream and a sprinkle of pumpkin spice. 

How to store the creamer

Store the creamer in the fridge in an airtight container and use within 5-7 days. I’m a big fan of using mason jars, like this half-pint mason jar with a reusable plastic lid!

Why this matters

Changing how you drink your coffee in the morning can actually make a huge impact on your health by reducing sugar intake and drinking coffee with whole, healthy ingredients. When you are making changes to your health and wellness, I believe that creating simple and sustainable habits is key. By simply swapping your coffee each morning from a latte that is full of sugar, empty calories and ingredients harmful to your health, to coffee made at home with simple ingredients you can make a big impact to your health! The little things can add up really quickly and can have compound effects. Another coffee recipe that is made with natural sugar is this Lavendar Latte recipe. 

One of the first things I do when working with clients is focus on eating a healthy breakfast and creating good morning habits. It is such a great way to set your day up for success! In addition to drinking coffee with low sugar content, eating a protein rich breakfast will help give you energy to last through lunch time. This Pumpkin Spice Overnight Oats recipe is another recipe for pumpkin spice fans! Not only does it have the flavors you love, it also has added protein to help keep you full and blood sugar stable. 

If you want to learn more about working with a nutritionist on your health, check out my Nutrition Services and fill out the contact form to book a free 15-minute consult.