A Basic Pumpkin Spiced Latte… 

But not for basics….

So I love coffee. I don’t do a whole lot (besides run) without coffee. And even after a run (like a marathon) I’ve been known to finish my water, and proceed to chug a large iced coffee. 

There are many things I love about coffee. But there are other things I dislike.

One thing I dislike is paying a premium for coffee. I like good coffee, but paying $4+ for a cup, does nothing for me. 

I also don’t like drinking my calories, unless it’s in the form of beer or wine. So I don’t like having a coffee that packs 25% of my daily energy needs in the form of empty calories. 

It’s not that I think that the sugar or syrups or whatever is “evil” or “bad”- it’s just that – and this is a fact not speculation or hypothesis- those drinks provide empty calories (no nutritional value). To have one infrequently is not really an issue- but I drink coffee EVERY DAY.

I also don’t enjoy the taste of sweet drinks- especially coffee. I will either drink it black or with 1-2 drops liquid stevia. For me it’s a taste preference. 

I also want something ready in a hurry. 

So what’s an H3RD to do? 

Make a lot of cups of coffee that’s what.

I’ve tried everything from pumpkin purée to coconut and almond milks and spices. Below are my tried and true hot coffee recipes. I think they work both ways (hot or iced) and with whatever coffee you like. 

I alternate between Intelligentsia and Biggby and I enjoy it both ways.

The H3RD Iced Pumpkin Latte

8-10 oz medium roast coffee brewed

1/4 cup unsweetened almond milk

1-2 drops of liquid stevia

1/2 tsp pumpkin pie spice

Fill your cup with ice cubes pour the coffee in, pumpkin pie spice, and stir, keep stirring as you add the almond milk. (This helps to dissolve the pumpkin pie spice).

Add a liquid stevia to taste.

I add my Vital Proteins Collagen to my coffee – I find it mixes much better if you add it to the hot coffee to dissolve prior to pouring over the ice.

The H3RD Hot Pumpkin.

Same ingredients.  But while the coffee is brewing heat your almond milk in the microwave for about 20-30 seconds. 
Stir in the pumpkin pie spice to either the milk or coffee then add everything together. 


Regardless of how you make it the entire process takes about 5 minutes or less- depending on your coffee brewing preferences. 

I like this a latte. (See what I did there?!)

And in terms of calories- you’re looking at about 10-20. 


Grande PSL from Starbucks: 380 Calories//13 g of fat//51 g of carb//49 g of sugar//14 g of protein

Yeah that’s like a really bad meal.

Ok so let’s try the non fat or “skinny” Grande Pumpkin Spiced Latte

260 calories//0 g of fat//50 g of carb//48 g of sugar//14 g of protein.

The pumpkin lattes from Dunkin Donuts both regular and non-fat are almond identical in terms of calories, fat, carbs/sugar, and protein. And Michiganders- Biggby too, will be comparable. Sorry. 

I didn’t mention this before- I like coffee with my meal- not to pack enough calories to BE my meal. 

As a reminder frequency is key here, and sugar isn’t evil. But if you’re popping into your favorite coffee spot and having these daily… That’s a metric crap ton of calories. 


    1. Thank you! I’ve had one every morning for the last week- not counting my experimenting. By the time I get tired of it I’ll start experimenting with peppermint mochas for winter 🙂

Leave a Reply