Top 5 Healthiest Pumpkin Drinks at Starbucks

You CAN enjoy the pumpkin spice drinks at Starbucks without holding you back from your weight loss goals.

Starbucks Skinny Pumpkin Spice Latte

If you’re anything like me, I love when Starbucks comes out with new seasonal recipes… and you guessed it! PUMPKIN SPICE IS BACK!

I’ve got a lot of messages from you babes about how to make Starbucks seasonal pumpkin drinks healthier and fit your weight loss goals. While I’m a firm believer that it's fine to indulge in a sweet treat without caring about the calories once in a while, let’s be honest: if you’re having a pumpkin spice latte every day it can definitely hold you back from your weight loss goals.

That’s because most Starbucks drinks (especially the fan favorite pumpkin spiced latte) are packed with calories and lack fiber (the nutrient that keeps you full). Not to mention these drinks are often loaded with multiple pumps of sauces and sweeteners that provide as much sugar as a slice of cake! And while they can be enjoyed in moderation, making these drinks a habit can spike your blood sugar, leave you more hangry and irritable later on, and add extra calories that make it difficult to hit your calorie goals for weight loss.

But don’t get me wrong: I’m certainly not saying you have to avoid all these delicious drinks this Fall!

That’s why I’ve rounded up my top 5 Healthiest Pumpkin Drinks at Starbucks to help you babes enjoy all things pumpkin spice without it holding you back from your weight loss goals!

Pumpkin Cold Foam Cold Brew: 70 calories

To order, ask for 1 grande cold foam cold brew. Ask for 2 pumps sugar free vanilla syrup (instead of regular vanilla) in the cold brew. Ask for 1 pump pumpkin sauce in the foam and make sure they don’t add regular vanilla syrup. Provides 70 calories and 14 grams of sugar.

Pumpkin Spice Hot Coffee: 90 calories

To order, ask for a tall blonde Americano in a grande cup with 1 pump pumpkin sauce, 3 pumps of sugar free vanilla syrup with steamed almond milk. Provides 90 calories and 10.5 grams of sugar.

Iced Pumpkin Spice Latte: 90 calories

To order, ask for a grande iced coffee with no classic syrup. Ask for 1 pump pumpkin sauce, 3 pumps of sugar free vanilla syrup and a splash of light cream. Provides 90 calories and 12 grams of sugar

Skinny Pumpkin Cinnamon Iced Coffee: 75 calories

To order, ask for a grande iced coffee with 2% milk, 2 pumps sugar free cinnamon dolce syrup and 1 pump pumpkin spice sauce. Provides 35 calories and 10.5 grams of sugar.

Pumpkin Cold Brew: 70 calories

To order, ask for a grande cold brew with 1 pump pumpkin spice sauce with 2 pumps sugar free vanilla. Ask for light cream. Provides 70 calories and 10.5 grams of sugar.


Starbucks Swaps Low Calorie eBook

If you still want to go with the deliciously amazing regular PSL (aka pumpkin spice latte), you can cut down on calories and sugar by asking for fewer pumps of the pumpkin syrup. 1 pump of the syrup adds 30 calories and 7.5 grams of sugar!

And wait for it.... A grande drink has 4 pumps of sweetener! That means the pumpkin sauce itself adds 120 calories and 30 grams of sugar in a PSL! It adds up, babes!

Looking at these options for getting your Pumpkin Spice drinks at Starbucks will help you satisfy that pumpkin treat you want and help you stay on track with your weight loss goals. 

You can get more secrets like this for weight loss if you download my Free Starbucks Swaps eBook today! In this eBook I go over my top 4 ways to save calories and sugar in ANY Starbucks drink year-round! If you love coffee, you definitely don’t want to miss this babes!