Pumpkin spice has become synonymous with fall, sweater weather, and autumnal aesthetic. Everything from lattes to candles offers a variety of pumpkin spice flavors or scents. However, a pumpkin spice latte from Starbucks will cost you more than calories (which clocks in at a whopping 390 calories for a grande). It also has 14 grams of fat, 52 grams of carbohydrates, and a (somewhat horrifying) 50 grams of sugar. While it does have a surprising amount of protein (14 grams), it’s not nearly enough to offset the rest of the nutrition label.
Thankfully, you can still enjoy a pumpkin spice latte without a massive spike in blood sugar. Check out the other pumpkin spice recipes for more ways to enjoy this fall favorite.
Bariatric Pumpkin Spice Latte
Sipping on this low-carb pumpkin spice latte will feel like a guilty pleasure, but it comes in at less than 50 calories per serving. Add your favorite protein powder to boost the nutrition profile. Some flavors may be too overpowering. Try an unflavored protein powder instead!
Ingredients
- 1 C unsweetened almond milk or coconut milk
- ¼ C black coffee*
- 1 Tbsp pumpkin puree
- ½ tsp stevia
- ¼ tsp pumpkin spice, plus some to garnish
Optional: Add a dollop of sugar-free whipped cream for an added cozy touch.
* Use decaf if regular strength coffee upsets your stomach.
Instructions
- Add the milk, pumpkin puree, and stevia to a pot. Warm it on the stove until it’s steaming, stirring to combine the ingredients. Do not allow it to boil.
- Remove the pot from the heat. Add in your coffee and spice. **
- Add your whipped cream if desired, and top with a sprinkle of pumpkin spice.
** You can add your protein powder at this stage. However, allow the drink to cool to at least 140 degrees Fahrenheit to avoid clumping.
Nutrition Information
The pumpkin spice latte recipe yields a single serving with the following nutrition profile:
- Calories: 49 ***
- Fat: 4.5g
- Carbs: 2g
*** The nutrition information doesn’t include the optional whipped cream or protein powder. Protein powder adds around 20-30g of protein, depending on the brand.
Pumpkin Spice Protein Shake
Try this pumpkin spice protein shake if coffee, regular or decaf, irritates your digestive tract.
Ingredients
- 1 C unsweetened almond or coconut milk
- 1 C ice
- 1/3 C pumpkin puree
- 1 scoop of vanilla or unflavored protein powder
- 1 tsp stevia
- ¼ tsp pumpkin spice, plus some to garnish
Instructions
Add all your ingredients to a blender and blend until smooth. Sprinkle with some extra pumpkin spice or cinnamon if so desired.
Nutrition Information
The above recipe yields one serving. The nutrition information may vary depending on your protein powder. Read the label and make sure it provides a good amount of protein without too much sugar.
- Calories: 160
- Fat: 3g
- Carbs: 8g
- Protein: 26.5g
Pumpkin Spice Whip
Pumpkin spice whip is a fall-themed, sweet treat that’s bariatric friendly. It’s a low-calorie snack to satisfy your sweet tooth without a load of sugar. You can bump up the protein content by adding a tablespoon of unflavored protein powder.
Ingredients
- 15oz pumpkin puree
- 8oz light or sugar-free whipped topping
- 3 oz single serve fat-free plain Greek yogurt
- 1 1.5oz package sugar-free vanilla pudding mix
- ¼ tsp pumpkin pie spice
- ¼ tsp cinnamon
Instructions
- Set aside your whipped topping. Add all the other ingredients to a medium-sized mixing bowl.
- Stir with a rubber spatula for several minutes to combine all the ingredients.
- Fold in the whipped topping.
Nutrition Information
You can store the pumpkin spice whip in the refrigerator for a chilled treat or enjoy it straight away. The recipe yields 14 servings of ¼ of a cup each.
- Calories: 62
- Fat: 0.375g
- Carbs: 10.5g
These pumpkin spice treats are sure to delight this fall season. They also make good options for the holidays to avoid unhealthy foods, desserts, and beverages.
Ready to start the next step of your weight loss journey? Contact us to learn more about bariatric surgery.
