Written by Jordyn King BS, MS Nutrition

Spice. Sip. Repeat!

Starbuck’s pumpkin drinks are a seasonal favorite, but did you know they have lots of pumpkin drinks besides the original Pumpkin Spice Latte that is lower in calories and carbohydrates? The original Pumpkin Spice Latte is over 380 which could make it difficult to remain in your calorie deficit for the fall season. Addtionally, the pumpkin cream cold brew at Starbucks can be over 250 calories and 31g of carbs!

Here are 5 Healthier Cold PSL options to request when you’re at Starbuck's. Enjoy!

Pumpkin Cold Brew Cold Foam

Request: 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.

Nutrition: 70 calories

Iced Pumpkin Spice “Skinny” Latte

Request: 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.

Nutrition: 90 calories

The Pumpkin Skinny Cinnamon Iced Coffee

Request: Grande iced coffee with 2% milk, 2 pumps sugar free cinnamon dolce syrup and 1 pump pumpkin spice sauce.

Nutrition: 75 calories

Pumpkin Cold Brew

Request: Grande cold brew with 1 pump pumpkin spice sauce with 2 pumps sugar free vanilla. Ask for light cream.

Nutrition: 70 calories

Pumpkin Cold Brew with Cinnamon Almond Milk Foam

Request: Grande Cold Brew with Cinnamon Almond milk foam. Add 1 pump pumpkin sauce and 1 pump sugar-free cinnamon dolce syrup.

Nutrition: 65 calories

Remember…

5 ways to indulge in your favorite pumpkin spice latte while still promoting your weight loss plan and keeping you in check:

Choose a Smaller Size 

Choose smaller sizes when you are at your favorite coffee shop, especially PSL season. These calories for each size can really add up.

Have you ever heard of the “skinny” spice lattes? 

Ordering a skinny version of the pumpkin spice latte will not only reduce the calories but also the fat and sugar content.

Skip the Whipped Cream 

Skipping out on the Whip cream when ordering your PSL latte can be so simple to do to reduce some of those unwanted calories.

Which milk to choose when ordering a pumpkin spice latte? Almond, skim or Soy!

Request for soy, oat milk, skim almond or nonfat milk, which will reduce the number of calories of the drink by 200 calories or more.

The Pumpkin Spice Coffee instead of the latte 

Latte’s can incorporate more milk and cream than regular coffee making it higher calories and fat content. Regular coffee can have an average calories of 0.    

To start your sustainable weight loss journey today, check out our calorie-tracking tutorial. The first step of weight loss is being aware of how you eat and our calorie-tracking method can get you there! For more curated advice from a registered dietitian to support you on your weight loss goals, visit The Millennial Nutritionist’s services to see where we can help YOU!