Pumpkin Spice and Everything Nice: Get Your Fix Without the Sugar

Pumpkin Spice and Everything Nice: Get Your Fix Without the Sugar

Pumpkin spice season is in full swing! Everywhere you turn there’s a pumpkin-spice-flavored beverage or treat for sale. It’s next to impossible to resist this seasonal delight.


But, if you’re watching your sugar intake or on the keto diet, indulging your pumpkin spice cravings could be a disaster. Most everything pumpkin spice is loaded with sugar. A Pumpkin Spice Latte from Starbucks packs a whopping 50 grams of sugar! The Pumpkin Pie Blizzard from Dairy Queen clocks in at 39 grams of sugar, while a Krispy Kreme Pumpkin Spice Original Glazed Donut has 17 grams of the sweet stuff. Even your average pumpkin pie has about 25 grams of sugar.


It's not all bad news though. Pumpkin in its least processed form is a healthy food rich in nutrients and compounds that support healthy blood sugar levels.


Have Your Pumpkin Spice and Eat It Too


Consuming too many sugary pumpkin spice confections increases your risk of obesity and, worse yet, diabetes. Still, that doesn’t mean you can’t partake in the fall pumpkin spice craze.


Pumpkin without the added sugar is incredibly low in calories and high in fiber. And thanks to zero-calorie, zero-carb sugar substitutes like stevia, you can whip up your own homemade pumpkin spice delights that are not only healthy, but just as delicious as their full-sugar counterparts right at home.


A host of cakes, cookies, pies, and coffees can be made with pumpkin spice and stevia instead of sugar. In fact, you can find several delectable pumpkin spice treats in the recipe section of the Stevita Naturals website.


Whip Up a Healthier Pumpkin Spice Latte


Make your own sugar-free version of a pumpkin spice latte at home with just a few simple ingredients. Store-bought pumpkin spice lattes are delicious but loaded with added sugar - up to 42 grams or more in a large! Swapping stevia for sugar and using almond milk instead of whole milk in this easy recipe means you get all the cozy fall flavor without the guilt.


In just minutes you'll be enjoying a pumpkin spice latte that's just as comforting and satisfying - minus the negative effects of all that added sugar. So, grab your blender and spices - pumpkin spice latte season is back and better than ever!


Stevita Naturals Pumpkin Spice Latte Recipe


Prep: 6 minutes | Total: 6 minutes | Servings: 4




2 Cups Unsweetened Almond Milk or other milk

4 Tablespoons Pumpkin Puree

1/3 Cup Stevita 1:1 Sugar Alternative

½ Teaspoon Pumpkin Pie Spice Mix (more for a little extra kick)

Pinch of Salt

1 Teaspoon Pure Vanilla Extract

2 Cups Freshly Brewed Hot Coffee or Espresso


Optional: 1/4 Cup Whipped Heavy Cream or Coconut Cream

Optional: Ground Cinnamon for Garnish




  1. In a saucepan over medium heat, whisk together the almond milk, pumpkin puree, Stevita 1:1 Sugar Alternative, pumpkin spice, and salt. Simmer for 3 to 4 minutes until the pumpkin smells fragrant and the mixture is hot but not boiling.


  1. Remove the creamy pumpkin milk from the heat and stir in the vanilla. Let cool slightly.


  1. Use an immersion or regular blender to blend the pumpkin mixture until frothy. If using an immersion blender, tent a large towel over the pot to prevent hot liquid from escaping. (Always be careful when working with hot liquids.)


  1. Pour the hot coffee into 4 mugs. Top each with about 1/4 cup of the hot creamy pumpkin milk.


  1. Garnish each latte with a tablespoon of whipped cream and a dusting of cinnamon.


The creamy pumpkin milk can be refrigerated for up to 1 week or frozen for up to a month and reheated in the microwave before blending with the coffee.

Nutrition may vary depending on the ingredients.

Calories: 38kcal | Carbohydrates: 3g | Protein: 1g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 166mg | Potassium: 89mg | Fiber: 1g | Sugar: 1g | Vitamin A: 2360IU | Vitamin C: 1mg | Calcium: 161mg | Iron: 1mg

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