This easy and healthy Pumpkin Spice Syrup will have you reaching for your homemade pumpkin spice latte all day long! No added sugar, made with real pumpkin, and all the deliciousness of the popular coffee drink without the sugar crash. There’s even room for some whipped cream!
Here’s the proof – a regular pumpkin spice latte at your favorite coffee shop will run you 390 calories and 14 grams of fat – most of which are saturated fat – plus 50 grams of sugar (mostly added sugar)! Yikes! My version is just 95 calories, 5 grams of fat – most of which are polyunsaturated fat – and only 6 grams of sugar (none are added sugar). Best of all, it’s delicious!Jump to Recipe
How did you make a Pumpkin Spice Latte heart healthy?
I love making recipes like this, and I can’t believe I didn’t do this one sooner! I’m a big fan of using dates to sweeten my recipes without adding sugar. So that was the clear choice here. They are caramelly and the perfect flavor complement to pumpkin! Dates are also a great source of fiber, which is so important, because even naturally occurring sugar without the fiber is just sugar – which we know can damage the heart in too high amounts.
Once the sweet part of the syrup was decided, the rest of the ingredients were easy! Pumpkin of course. It’s high in vitamin A, and also contributes some fiber. Pumpkin spice – can’t have pumpkin spice syrup without pumpkin spice! Spices are high in antioxidants, which can help prevent free radical damage, and in turn helps prevent the type of inflammation that can cause heart disease.
The type of milk you use can have an impact on how healthy your latte is. I recommend using an unsweetened dairy substitute, like soymilk or almond milk, or fat free dairy milk. Choose something low in added sugar (ideally with none), low in fat, and with very little to no saturated fat or cholesterol for the heart healthiest option.
Lastly, the coffee. Coffee does sometimes get a bad rap, but it can actually contribute to heart health! Read more about coffee and heart health if you’re interested!
FAQs and Substitutions
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 1/2 tsp each cinnamon, ginger, nutmeg, and ground cloves. If you don’t have one of those, just leave it out.
I’m sure you can. I haven’t tested it to know if it would be a one-to-one substitution, so if you try it, let me know. The nutrition will also be a bit different – mainly the fiber content. And as we mentioned, naturally occurring sugar without the fiber is still just sugar. Tread lightly if you buy date syrup.
Definitely make sure to strain the syrup after you make it. Most of those spices we added won’t dissolve, and there’s always a few pieces of date that don’t get totally pureed in the blender. Straining the syrup is vital for a smooth consistency.
More pumpkin recipes:
More coffee recipes:
If you try Pumpkin Spice Syrup, let me know in the comments!
Pumpkin Spice Syrup (for making lattes)
This easy and healthy Pumpkin Spice Syrup will have you reaching for your homemade pumpkin spice latte all day long! No added sugar, made with real pumpkin, and all the deliciousness of the popular coffee drink without the sugar crash.
- 1 cup Date Syrup (see notes)
- ½ cup Water
- ⅓ cup Pumpkin Puree
- 2 tsp Pumpkin Spice
- ½ tsp Vanilla Extract
Combine all ingredients in a saucepan, and bring to a boil.
Reduce heat, and simmer 5-10 minutes, until mixture is thick and syrupy.
Strain using several layers of cheesecloth, or a nut milk bag.
Refrigerate until ready to use.
To make a latte:
Combine ¾ cup milk of choice (I like unsweetened soymilk) and ¼ cup Pumpkin Spice Syrup, and heat until just before boiling.
Pour into a blender, and blend about 20 seconds, until frothy. You can also use a milk steamer for this if you have one.
Pour 1 shot (or more if you prefer) of espresso, or very strong coffee, 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.
To make the date syrup, combine 1 cup of whole, pitted dates with 2 cups of hot water, and allow to soak for at least 30 minutes.
Pour both the dates and soaking water into a high speed blender, and blend on high until smooth. This will make more than you’ll need for the recipe, so be sure to measure.
Leftovers can be stored in an airtight container in the refrigerator for 5-7 days.