If you've been thinking about how to make Healthy Pumpkin Spice Syrup for your coffee, this is the place for you! This simple, delicious, and low sugar recipe will have you reaching for your homemade pumpkin spice latte all day long! Naturally sweetened with dates, made with real pumpkin and spices, and all the seasonality of the popular coffee drink without the sugar crash, or the breathtaking price tag. There's even room for some whipped cream!
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Here are the numbers - a regular sized pumpkin spice latte at your favorite coffee shop will run you 390 calories and 14 grams of fat - most of which are saturated fat from the whole milk - plus 50 grams of sugar (mostly added sugar)! Yikes! If you use the recommended unsweetened soy milk in your latte, my version comes in at just 114 calories, 4 grams of total fat - most of which are polyunsaturated fat - and only 10 grams of total sugar (none are added sugar). Best of all, it's delicious!
Pair this craft coffee with a healthy snack, like Blueberry Lavender Muffins, or Apple Cinnamon Granola, or even a better-for-you dessert, like Healthy Thumbprint Cookies, or Fudgy Black Bean Brownies. Also check out our other healthy beverages, including the once-viral Dalgona Coffee, Iced Pineapple Matcha, and Gingerbread Hot Cocoa!
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Heart Health Benefits of Pumpkin Spice Syrup
I love coffee shops as much as anyone else! But we all know those commercial coffee drinks aren't great nutritionally. And let's be really honest - those drinks are actually desserts in disguise. And desserts should be a once-in-a-while indulgence, rather than a daily, or in some cases multiple times a day, occurrence, right?
That's where this pumpkin spice syrup for coffee comes in! It's low in calories (under 50 per serving!), with no added sugars and no ingredients to raise your cholesterol. If you use the recommended unsweetened soy milk in your latte, the whole thing comes in at just 114 calories, 7 grams of protein and 4 grams of total fat, with no added sugars. And something else those coffee shop beverages don't have: 2 grams of fiber! While that may not seem like a lot compared to the recommendations, every little gram matters, and it adds up.
Macronutrients
As mentioned above, a latte made with this syrup is low in total fat, and has as much protein as an egg (plant protein to boot!).
The syrup itself is low in fat, and protein, and moderate in carbohydrates, as it is mostly dates and pumpkin contributing here.
Micronutrients and Bioactive Components
Bioactive compounds are substances that have effects within the body that promote good health. Here are some of the most abundant bioactive compounds in our healthy pumpkin spice syrup:
- Soluble fiber - (in dates and pumpkin) a type of fiber that dissolves in water and can help lower cholesterol and blood sugar (1);
- Potassium (in dates) minerals that help relax blood vessels, thereby reducing blood pressure, and play an important role in blood sugar control, muscle and nerve function, blood pressure regulation, and heart rhythm regulation (2);
- Polyphenols and flavonoids - (in dates and pumpkin) antioxidants that can reduce oxidative stress and inflammation (3); and
- Carotenoids - (in pumpkin) compounds like beta-carotene that are potent antioxidants (4).
Ingredients
Here is what you'll need for this recipe, along with some applicable substitutions and notes.
- Water
- Dates - pitted, whole dates. If you don't have a high-speed blender, soak the dates in the water for at least 30 minutes before making this.
- Pumpkin puree - canned or homemade
- Pumpkin pie spice
- Vanilla
See recipe card for quantities.
Instructions for making Pumpkin Spice Syrup
Making the syrup is easy, and it will keep for about five days in your fridge!
- Step 1: Add water to a high speed blender.
- Step 2: Add the dates.
- Step 3: Scoop in the pumpkin puree.
- Step 4: Add the pumpkin pie spice.
- Step 5: Pour in the vanilla.
- Step 6: Blend on high for several minutes, until the mixture is very smooth.
- Step 7: Transfer to a storage container with a lid, and store in the refrigerator.
Hint: if you don't have a high speed blender, soak the dates for at least 30 minutes in the water before blending, and strain the mixture after blending. This will remove larger chunks that didn't get blended up.
Instructions for making the Pumpkin Spice Latte
You can make this latte faster than you can get it from the coffee counter!
- Step 1: Pour the milk (hot or cold!) of your choosing into the blender container.
- Step 2: Add the pumpkin spice syrup.
- Step 9: Blend on high for a minute.
- Step 10: Pour a shot of strong coffee or espresso into your mug.
- Step 9: Pour in the blended milk mixture.
- Step 10: Top with a sprinkling of pumpkin pie spice if desired.
Equipment
I recommend a quality high speed blender to make this syrup. Dates can be notoriously difficult to puree. I love either Vitamix, which is kind of large for this recipe, or the Ninja TWISTi Blender, which is what I used in the photos above.
If you only have a regular blender, you can still make this recipe. Use the modifications I recommend in the notes section of the recipe card.
Storage
Store your healthy pumpkin spice syrup in an airtight container in the refrigerator for up to 5 days.
This recipe can be frozen for up to 6 months.
Healthy heart pro tip
Besides a sugary syrup, the other place a latte can go awry is in the milk choice. Coffee shops usually use whole milk for lattes, which creates a high calorie, high saturated fat beverage. For your healthier pumpkin spice latte, choose a nondairy or dairy beverage that is low in fat, or fat free. I use unsweetened soy milk in mine, as I enjoy the thicker mouth feel of it, and the extra protein it adds.
FAQ
Yes you can! I used canned pumpkin in my version, but if you've got an actual pumpkin sitting around, use that. Here's a great post on how to make pumpkin puree if you need it!
Making your own pumpkin spice is easy! Simply combine ½ teaspoon each cinnamon, ginger, nutmeg, and ground cloves. If you don't have one of those, just leave it out.
Definitely make sure to strain the syrup after you make it if there are pieces in it. There's sometimes a few pieces of date that don't get totally pureed in the blender, especially if you are using a regular blender. Straining the syrup is vital for a smooth consistency.
Your syrup should be a thick almost applesauce (but not quite) consistency. If it seems too thin, pour it in a small sauce pan, and simmer it until it is the consistency you want.
Related
Looking for more healthy drink recipes? Try these:
Pairing
These are my favorite dishes to serve with a Healthy Pumpkin Spice Latte:
Video: How to Make Pumpkin Spice Syrup and a Latte
Reader Review
"So yummy! I've tried it with an iced and hot latte and both work well! I end up adding a little more pumpkin spice and a bit of stevia before blending with the milk. It gets a beautiful froth!! Will be making throughout this fall. Thanks!"
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📖 Recipe
Healthy Pumpkin Spice Syrup
Ingredients
For the Pumpkin Spice Syrup
- 1 ½ cup Hot Water
- ½ cup Whole, Pitted Dates
- ⅓ cup Pumpkin Puree
- 2 teaspoon Pumpkin Pie Spice
- ½ teaspoon Vanilla Extract
For making a Pumpkin Spice Latte
- ¾ cup Unsweetened Soy Milk or milk of choice
- ¼ cup Pumpkin Spice Syrup more or less, to taste
- 2 oz Strong Brewed Coffee or Espresso, more or less to taste
Instructions
- Pour the water, dates, pumpkin puree, pumpkin spice, and vanilla into the pitcher of a high speed blender. (See notes if you do not have a high speed blender)
- Blend on high for a minute or two, until the mixture is very smooth.
- Transfer to an airtight container, and refrigerate until ready to use.
To make a latte:
- Combine milk of choice and Pumpkin Spice Syrup, and heat until just before boiling.
- Pour into a blender, and blend about 20-40 seconds, until frothy. You can also use a milk steamer for this if you have one.
- Pour coffee or espresso into a mug, and top with the milk/syrup mixture. For variation, try this with black tea, green tea, or chai tea, also!
- Garnish with whipped cream if desired, and a sprinkle of pumpkin spice, cinnamon, or nutmeg.
Notes
If you're using a regular blender (vs a high speed one) soak the dates in the water for at least 30 minutes before pouring both the dates and the soaking water into the blender, and proceeding with the recipe.
After blending the date mixture, pour the whole thing through a strainer to remove any bits that didn't blend up to make sure your pumpkin spice syrup is nice and smooth.
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
Safety is our top priority in the kitchen! Always keep these tips in mind.
- Wash hands before touching food, and after touching your hair, face, pets, etc.
- Make sure all needed utensils and equipment are clean before beginning
- Don't leave food sitting out at room temperature for extended periods
Anika says
So yummy! I’ve tried it with an iced and hot latte and both work well! I end up adding a little more pumpkin spice and a bit of stevia before blending with the milk. It gets a beautiful froth!! Will be making throughout this fall. Thanks!
Laura Yautz says
I'm so glad you're loving the pumpkin spice syrup, Anika! Thanks for your review! 🙂
Beverly Miller says
This is delicious!! And so easy to make. Glad it can be frozen, but it might not last very long due to how delicious it is 😋😅
Laura Yautz says
Thanks so much Beverly! I'm so happy you enjoyed it!
Susan says
This syrup is delicious! I can't wait to make a pumpkin spice latte with it. My mixture came out rather thick. I will likely increase the amount of water next time I make it.
Laura Yautz says
Thanks, Susan! I hope your latte was delicious!
Lauren says
So good!! How long can I store this in the fridge?
Laura Yautz says
Thanks so much Lauren! The syrup should last 5-7 days in the fridge. You could also freeze it for longer storage. I'd recommend freezing it in 1/4 cup portions (or however much you use for your latte), and then you can just pull out one at a time! 🙂 Enjoy!
Christenna Weimann says
I am very excited to try this. I have a can of pumpkin sitting in my pantry just waiting for a recipe like this. heheh Does it matter what kind of dates I use? And what kind do you use?
Laura Yautz says
Oh that does sound like it was meant to be, Christenna! I can't wait to hear how you like it! It doesn't matter what kind of dates you use, as long as they aren't the little chopped up ones covered in oat flour. I use whole, pitted deglet nour dates that I get in a giant bag from Costco. 😉 I like them because they seem to be softer so they puree better, but any variety will work great, especially since you're going to strain it to remove any pieces that remain. Hope this helps! Enjoy your latte!