Under 100 Calories Pumpkin Spice Latte

Under 100 calories Pumpkin Spice Latte made with coffee, milk of choice, pumpkin, spices and a frother.

a white and red cup and saucer filled with a foamy latter sprinkled with cinnamon surrounded by small white pumpkins

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!

How to make a pumpkin spice latte under 100 calories:

  • Brew a pot of strong black coffee
  • Heat milk of choice in the microwave- I used unsweetened oat milk
  • Stir pumpkin puree, maple syrup, vanilla and spices into the hot milk and froth well
  • Pour frothed milk and pumpkin mixture over a mug of hot coffee
  • Top with cinnamon or spice of choice
a white pitcher, small pumpkins, and a white coffee cup

Ingredients for this recipe:

  • coffee
  • pumpkin puree
  • pure maple syrup
  • pumpkin spice
  • unsweetened oat milk or milk of choice
  • vanilla
a wide mouth mason jar filled with frothed milk

Why this Pumpkin Spice Latte Under 100 Calories works :

  • Vanilla and the pumpkin pie spice add a ton of flavor without any calories. Cinnamon works perfectly as well.
  • Using unsweetened oat milk provides the perfect low calorie back drop for a creamy drink
  • Real maple syrup adds the perfect amount of sweetness
  • Canned pumpkin puree when frothed with the milk become a creamy addition without being clunky.
  • Frothing hot milk creates a coffee shop drink for a fraction of the price and the calories.

a blue plate of spices next to a white bowl of pumpkin puree

Common Questions:

Can I substitute half and half for oat milk?

Yes, but 1/4 cup of half and half is 79 calories and 7 grams of fat

Will this work with hot tea?

Hot tea is not as robust as coffee. This recipe might overwhelm the average cup of tea, but perhaps try with a strong cup of black tea.

Can I use agave instead of maple syrup?

Yes, but be aware that maple syrup has a deep rich color and flavor. Agave is much lighter in taste.

Can I reheat this if it gets cold?

Yes, about 20-30 seconds in the microwave will reheat the latte.

If I don’t have pumpkin spices what can I use?

Make your own Pumpkin Spice with 1 TBSP of cinnamon, 1/2 tsp of ginger, 1/2 tsp nutmeg, 1/4 tsp cloves, 1/4 tsp allspice and a punch of black pepper. Store in a jar to keep fresh.

Or try a pinch of cinnamon, clove (just a touch) and nutmeg

What other ways can I lower the calories in my latte?

Use monk fruit or Swerve as another low calorie sweetener.

Is this latte KETO friendly?

My recipe contains 14.1 grams of carbs and 6.1 grams of sugar. For a KETO friendly version, substitute monk fruit and full fat whipping cream for the maple syrup and oat milk. Omit the pumpkin pureé and just use the spice mixture.

a white bistro coffee cup and saucer, a tall porcelain jug and bottle of vanilla two small white pumpkins and a small bowl of pumpkin puree staged in front of a window

More Pumpkin Recipes to Try:

a cup of foamy coffee

Pumpkin Spice Latte

A low calorie recipe for a creamy make-at-home pumpkin spice latte
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Course: Breakfast
Cuisine: American
Keyword: pumpkin spice latte
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 1 12oz
Calories: 78kcal


  • 1 milk frother or use an immersion blender


  • 1 cup strong brewed coffee Extra hot
  • 1 TBSP pumpkin purée
  • 1 tsp pumpkin pie spice
  • ½ tsp vanilla extract
  • 1/2-1 tsp Grade A maple syrup or adjust amount to taste
  • ¼ cup Unsweetened extra creamy oat milk or milk of choice
  • 2 TBSP 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.


Calories: 78kcal | Carbohydrates: 14.1g | Protein: 1.1g | Fat: 1.1g | Saturated Fat: 0.1g | Sodium: 7.3mg | Potassium: 241.6mg | Fiber: 1g | Sugar: 6.1g | Vitamin A: 83.3IU | Vitamin C: 1.3mg | Calcium: 88.7mg | Iron: 1.5mg

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

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

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