a red and white bistro style coffee cup and saucer filled with foam and sprinkled with spice next to two white small pumpkins and fall leaves

Under 100 Calories 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.

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

Why this recipe 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.

Pumpkin Spice Latte

4 from 1 vote
Recipe by Meggen Wilson Course: BreakfastCuisine: AmericanDifficulty: Easy


Prep time


Cooking time






  • 1 cup 1 HOT strong brewed coffee

  • 1 TBSP 1 pumpkin purée

  • 1 tsp 1 pumpkin pie spice

  • 1/2 tsp 1/2 vanilla extract

  • 1/2-1 tsp 1/2-1 Real Grade A maple syrup- or to taste

  • 1/4 cup 1/4 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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