Healthy Pumpkin Spice Latte. High protein, low carb

This time of year Pumpkin Spice Lattes are a favourite, maybe even a necessity if you ask me.   There’s just one problem, they’re not exactly guilt free, from a healthy eating perspective or on the purse!

All is not lost fellow PSL fans, this recipe from has re-worked the autumnal favourite into a high protein, low carb and gluten free, make at home version which most importantly is 100% guilt free! Finally!

Sugars have been replaced with pure maple syrup which is a clean, unrefined natural sweetener, and the cream element is replaced with almond milk and vanilla protein power.  The protein powder, as well as the obvious benefits of boosting your protein intake, creates a frothy texture when you emulsify with the milk using a hand held blender.  If you don’t have a hand held blender you can use a protein shaker or seal-able glass jar to mix the milk and protein powder.  You can tweak this recipe to make it vegan by using a vegan protein powder.  You don’t even need an espresso maker!  You can also tweak the strength of coffee and whether it’s caffeinated or not to suit your tastes.

Nutritional info: Let’s not beat about the bush, one large cup of this recipe will give you 290kcal, 17g protein, 4.6g fibre, 14g sugar and 11g fat.  Where as the equivalent from a popular high street brand, which we will leave unnamed, would give you 420kcal, 14g protein, 0g fibre, 50g sugar and 18g fat.


  • 1/2 cup strong coffee or espresso
  • 2 tbsp pumpkin puree
  • 1 tbsp pure maple syrup
  • 1/2 tsp vanilla extract
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/8 tsp ground cloves
  • 1/8 tsp ground allspice
  • 1/8 tsp dried ginger
  • 1/2 scoop vanilla protein powder
  • 1 cup almond milk



  1. In a small mixing bowl, combine the pumpkin puree, strong coffee, maple syrup, vanilla extract, cinnamon, nutmeg, cloves, allspice, ginger and protein powder and mix well.
  2. To make steamed milk without an espresso maker, you can use an immersion blender. If you don’t have an immersion blender, you can use a sealable glass jar or protein shaker that can be microwaved.
  3. Pour the almond milk into the jar or cup.
  4. Use the immersion blender in the milk for about 20-30 seconds to allow for the milk to get a little bubble.
  5. If using a sealable jar, shake the milk vigorously for 30-45 seconds with the lid on tight.
  6. Remove the cover, if there is one, and place the milk into the microwave.
  7. Heat on high for 30-40 seconds, or until the milk starts to bubble up almost to the top of the jar.
  8. Take care not to let the milk overflow the jar or to bubble too much and then fall flat.
  9. Repeat these two steps (emulsifying and then heating) a second time until the milk is nice and frothy.
  10. Pour the coffee-pumpkin spice into a mug.
  11. Holding back the milk foam with a spoon, carefully pour the steamed almond milk into the mug.
  12. Gently spoon the foam over the top.
  13. Sprinkle with some ground nutmeg if you wish (and I totally recommend that you do!)


You can make strong coffee by using 1.5 or 2 times the amount of coffee you would normally use to the same amount of water.

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