Low Calorie Pumpkin Spice Latte

Under 100 calories, make a Pumpkin Spice Latte at home with just coffee, milk of choice, pumpkin, spices and a frother.

Creamy and Dreamy- give this twist to your morning coffee a routine a try.

When I entered this recipe on MY Fitness Pal calorie counter, I couldn’t believe my frothy and creamy pumpkin spice latte only has 78 calories. 78! Unsweetened oat milk and a dash of maple syrup are all I use to sweeten this incredible coffee treat. A 16 oz Grande Pumpkin Spice Latte at Starbucks packs a whopping 390 calories! And hold on- it has 50 grams of sugar!

We can do better and not give up any of the flavor or creaminess.

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A little vanilla, oat milk, pumpkin, maple syrup and HOT coffee are about all you need- the secret is frothing!

Pumpkin Spice Latte

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Recipe by Meggen Wilson Course: BreakfastCuisine: AmericanDifficulty: Easy


Prep time


Cooking time






  • 1 cup HOT strong brewed coffee

  • 1 heaping TBSP pumpkin purée

  • 1 tsp pumpkin pie spice

  • 1/2- 1 tsp maple syrup- or to taste

  • 1/4 cup plus 2 TBSP unsweetened extra creamy oat milk


  • Heat oat milk in a microwave safe container for 25 seconds. I use a mason jar.
  • Reserve 2 TBSP of hot oat milk for topping. Stir in the pumpkin purée, spices, vanilla, and maple syrup
  • With an immersion blender or frother, froth the pumpkin and oat milk mixture until foamy and creamy. Pour over the hot coffee in a large coffee mug.
  • Froth the remaining oat milk and drizzle on top to create extra foam. If desired, garnish a dusting with pumpkin pie spice.

Recipe Video


  • Purchase my favorite frother HERE.
  • If you don’t have oat milk, try 2% milk or any creamer of choice. The calorie count will be different. I use Planet Oat.
  • See below for lots of pumpkin recipes to try with that can of pumpkin purée you now have to use up.
a frothy mug of whipped pumpkin and spice

I use a wide mouth mason jar to heat up my milk, but any wide mouth microwave glass will do.

More Pumpkin Recipes to Try:

a pumpkin in a pumpkin patch
Fat pumpkins in Snohomish, Washington

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