Updated: Nov. 24, 2023
Trim off that extra sugar with these tips for a healthy PSLs.
Fall is upon us, and what does that mean? The pumpkin spice fans are already lining up at Starbucks for the very first taste of the season. For those of us trying to make healthy choices, though, it’s hard to enjoy that sweet sipper without thinking about the ingredients. Luckily, there are plenty of ways to enjoy a healthy Pumpkin Spice Latte. We’ll show you how to cut back on fat, sugar and calories without sacrificing the best flavor of fall. And if you’re looking for gluten-free options, worry not Starbucks has got you covered too.
How to Get a Healthy Pumpkin Spice Latte
1. Lighten the Syrup Load
What makes the PSL so orange and sweet is the thick syrup that goes into it, and Starbucks seriously loads it up. For a hot venti PSL, you’ll get five pumps of syrup at 33 calories per pump. (That’s 165 calories before milk and whipped cream!) Venti iced lattes get even more at six pumps. To easily cut calories, ask the barista to lower the amount of syrup to two or three pumps.
Find more healthy drinks at Starbucks.
2. Lose the Whipped Cream
We know—the whipped cream is everyone’s favorite part. Unfortunately, whipped cream at Starbucks is made with vanilla syrup and heavy whipping cream, which together pack a pretty sugary punch at 80 calories. You can ask the barista to omit the whipped cream and the pumpkin spice topping and enjoy a healthy Pumpkin Spice Latte without extra sugar getting in the way.
What’s the best Starbucks beverage for your zodiac sign?
3. Substitute the Milk for Something Healthier
You might be surprised at the sugar you can avoid by experimenting with specialty milks. PSLs are typically made with 2%, but Starbucks also has soy, coconut and almond milk. Soy will provide the sweetness you crave, coconut boasts a unique flavor and frothy texture and the unsweetened almond milk is the best choice for lowering your calorie count. These will be about a 60-cent upcharge, so make sure you mention the switch to the cashier as you order.
4. Minimize Your Order
If you just can’t bear to part with the classic taste, you can always go for a smaller size. A tall with all the fixings is still 300 calories, but if you’ve got a busy day ahead, it may be the best option. Without whipped cream and with almond milk, you can chop that count almost in half to 180 calories and make it a skinny Pumpkin Spice Latte. (And it’s just as tasty as the original.)
5. Switch It Up
Not a lot of people know this, but you can add the pumpkin spice syrup to just about anything on the menu. Keep it low-cal and high-caffeine by requesting a couple pumps in your Americano or black coffee. You can also opt for a pumpkin-flavored iced coffee with cream, which will save you both money and calories.
Just make sure to thank your barista!
Don't Miss Our Healthy Pumpkin Recipes!
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Autumn Pumpkin Chili Recipe photo by Taste of Home
Autumn Pumpkin Chili
Nutrition Facts
1-1/4 cups: 281 calories, 13g fat (3g saturated fat), 75mg cholesterol, 468mg sodium, 20g carbohydrate (9g sugars, 7g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
Not all pumpkin recipes need to be sweet! This savory chili is so delicious that even picky people will ask for second helpings. Ground turkey makes a tasty, low-fat swap for ground beef.
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Taste of Home
Spicy Chicken Pumpkin Pizza
Nutrition Facts
1 piece: 225 calories, 9g fat (3g saturated fat), 37mg cholesterol, 504mg sodium, 21g carbohydrate (4g sugars, 3g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.
Pepperoni pizza is yesterday's news. Swap traditional marinara sauce for pureed pumpkin, and top with chicken, peppers and creamy mozzarella. The whole wheat crust and part-skim mozzarella make this recipe light and healthy.
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Pumpkin Banana Muffins
Nutrition Facts
1 muffin: 153 calories, 5g fat (1g saturated fat), 28mg cholesterol, 262mg sodium, 25g carbohydrate (11g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.
Whether for breakfast, snack time or dessert, these pumpkin banana muffins are irresistible. They are naturally sweetened with bananas, so we've cut down on the sugar.
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Taste of Home
Scented Rice in Baked Pumpkin
Nutrition Facts
1 each: 389 calories, 15g fat (2g saturated fat), 0 cholesterol, 309mg sodium, 62g carbohydrate (13g sugars, 5g fiber), 7g protein.
Here's how to make use of all those pretty pumpkins—slice them up, roast them in the oven and stuff them with a yummy seasonal rice blend. These beautiful wedges are plant-based and full of fiber and healthy nutrients.
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Creamy Pumpkin Hummus Recipe photo by Taste of Home
Creamy Pumpkin Hummus
Nutrition Facts
1/4 cup: 155 calories, 12g fat (2g saturated fat), 0 cholesterol, 104mg sodium, 10g carbohydrate (2g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 2-1/2 fat, 1/2 starch.
Blend chickpeas, canned pumpkin and a dash of seasonal spices for this gorgeous snack that's ready to fuel you up with protein, fiber and potassium. This hearty dip can be served with pita chips or fruit slices.
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Taste of Home
Air-Fryer Pumpkin Fries
Nutrition Facts
1/2 cup pumpkin fries with 2 tablespoons sauce: 151 calories, 3g fat (2g saturated fat), 8mg cholesterol, 413mg sodium, 31g carbohydrate (12g sugars, 2g fiber), 5g protein.
If you like sweet potato fries, you'll fall in love with these crispy pumpkin fries! With the help of an air fryer, these healthy fries are a cinch to make. Plus, the maple-chipotle dipping sauce is the stuff that dreams are made of. You'll be looking for reasons to whip the sauce up for other recipes, too!
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Best Curried Pumpkin Soup Recipe photo by Taste of Home
Best Curried Pumpkin Soup
Nutrition Facts
1 cup: 155 calories, 7g fat (5g saturated fat), 26mg cholesterol, 536mg sodium, 18g carbohydrate (11g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
There's no better way to enjoy the flavors of fall than in a creamy, comforting bowl of soup. You won't even realize that you're feasting on a generous helping of nutritious veggies.
Roasted Pumpkin Salad with Orange Dressing Recipe photo by Taste of Home
Roasted Pumpkin Salad with Orange Dressing
Nutrition Facts
1-1/2 cups: 266 calories, 15g fat (3g saturated fat), 6mg cholesterol, 123mg sodium, 34g carbohydrate (26g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 3 fat, 2 starch, 1 vegetable.
This fresh and zesty salad will bring a fun change to your salad routine. Roast cubed pumpkin along with some pumpkin seeds. Then, top your salad with dried cranberries, goat cheese and a citrus-spiced dressing. Chef's kiss!
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No-Crust Pumpkin Pie Recipe photo by Taste of Home
No-Crust Pumpkin Pie
Nutrition Facts
1 piece: 212 calories, 3g fat (2g saturated fat), 77mg cholesterol, 53mg sodium, 41g carbohydrate (36g sugars, 2g fiber), 5g protein.
Short on time? No problem! This crustless pumpkin pie recipe calls for just six ingredients, and it keeps your pie on the low-carb side. Top with homemade whipped cream for an extra treat.
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Pumpkin and Chicken Sausage Hash Recipe photo by Taste of Home
Pumpkin and Chicken Sausage Hash
Nutrition Facts
1 serving: 260 calories, 14g fat (3g saturated fat), 60mg cholesterol, 634mg sodium, 19g carbohydrate (13g sugars, 2g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 fat, 1 starch.
Breakfast, lunch or dinner-worthy, this quick pumpkin skillet is the use-what-you've-got solution to your next meal. This hearty, paleo-inspired meal is delicious topped with a poached or fried egg.
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Layered Pumpkin Cheesecake Bars
Nutrition Facts
1 bar: 120 calories, 6g fat (3g saturated fat), 26mg cholesterol, 129mg sodium, 13g carbohydrate (9g sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 fat.
It's officially the season of heavy holiday food. If you want to keep your dessert offering light without compromising on flavor, indulge in this layered pumpkin cheesecake. Its reduced-fat ingredients make it a guilt-free treat.
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Taste of home
Nutrition Facts
2/3 cup: 87 calories, 4g fat (2g saturated fat), 9mg cholesterol, 482mg sodium, 12g carbohydrate (5g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch, 1/2 fat.
For the mashed potato lover, this recipe is the ultimate healthy hack. Mash pumpkin, cauliflower and thyme for a creamy and flavorful alternative to classic carb-loaded dish. Bonus: Pumpkin is significantly lower in calories than white potatoes and significantly higher in vitamin A.
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Pumpkin Pecan Custard
Nutrition Facts
1/2 cup: 213 calories, 9g fat (3g saturated fat), 11mg cholesterol, 160mg sodium, 27g carbohydrate (21g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1-1/2 fat.
Enjoy everything delicious about pumpkin pie season with this healthier alternative. You'll skip the crust so that you can skip eating the carbs that come with it, but you won't miss a thing! The pecans add a tasty crunch to this pumpkin custard.
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Pressure Cooker Curried Pumpkin RisottoThis lightened-up Instant Pot risotto gets its creaminess from canned pumpkin rather than heavy cream and cheese, making it lower in calories and fat. It's also naturally gluten-free and vegan, so it's a great dinner choice for the next time you're hosting guests with dietary restrictions.
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Pumpkin Pie Smoothies Recipe photo by Taste of Home
Pumpkin Pie Smoothies
Nutrition Facts
1-1/4 cups: 256 calories, 6g fat (4g saturated fat), 25mg cholesterol, 86mg sodium, 46g carbohydrate (37g sugars, 5g fiber), 7g protein.
Next time you're craving something sweet and festive, reach for this fruity treat. Get in a hearty portion of fruits and vegetables, all while sipping on this pie-flavored smoothie that tastes more like a milkshake!
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Vegan Pumpkin Bread
Nutrition Facts
1 piece: 190 calories, 7g fat (1g saturated fat), 0 cholesterol, 159mg sodium, 31g carbohydrate (19g sugars, 1g fiber), 2g protein.
If you've got vegan folks in your life, this plant-based pumpkin bread recipe is a game-changer. The recipe yields two loaves, so you can make one for home and take the other to friends or family.
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Taste of Home
Pumpkin-Lentil Soup
Nutrition Facts
1-1/3 cups: 244 calories, 1g fat (0 saturated fat), 0 cholesterol, 857mg sodium, 44g carbohydrate (6g sugars, 11g fiber), 15g protein.
This protein-packed pumpkin soup is full of fiber from lentils and two types of beans. The leafy greens load this comforting soup with iron and the salsa provides a fun flavor kick.
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Taste of Home
Nutrition Facts
1/4 pumpkin and 2/3 cup rice: 204 calories, 6g fat (2g saturated fat), 49mg cholesterol, 405mg sodium, 30g carbohydrate (5g sugars, 2g fiber), 10g protein. Diabetic Exchanges: 2 starch, 1 high-fat meat.
Don't waste your fall pumpkins! This recipe walks you through stuffing them with healthy rice, sausage and veggies for a nutritious and fun dinner idea. Kids adore this special recipe!
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Taste of Home
Roasted Pumpkin and Brussels Sprouts
Nutrition Facts
3/4 cup: 152 calories, 9g fat (1g saturated fat), 0 cholesterol, 255mg sodium, 17g carbohydrate (4g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1 starch.
Looking for a healthy veggie side? Toss Brussels sprouts and pumpkin in a balsamic blend and roast them in the oven. You'll fill up on healthy fiber, vitamin A, vitamin K and even a little bit of protein!
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Pumpkin Lasagna
Nutrition Facts
1 piece: 310 calories, 12g fat (6g saturated fat), 36mg cholesterol, 497mg sodium, 32g carbohydrate (7g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 fat, 1 lean meat.
If you think lasagna is an unhealthy comfort food, think again! Creamy canned pumpkin adds a fat-free and nutritious layer to this seasonal lasagna. Use reduced-fat ricotta and part-skim mozzarella for your other cheesy layers, and you'll never know the difference!
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Pumpkin Gnocchi in Sage Butter Recipe photo by Taste of Home
Pumpkin Gnocchi in Sage Butter
Nutrition Facts
2/3 cup: 394 calories, 23g fat (14g saturated fat), 60mg cholesterol, 312mg sodium, 41g carbohydrate (3g sugars, 4g fiber), 6g protein.
Pumpkin + sage + garlic butter = fall heaven. This dish sneaks flavorful, nutritious pumpkin into what's typically a high-carb dish.
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Taste of Home
Buttermilk Pumpkin Waffles
Nutrition Facts
2 waffles (calculated without butter and syrup): 194 calories, 6g fat (3g saturated fat), 83mg cholesterol, 325mg sodium, 28g carbohydrate (8g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.
Start the weekend off right with these lightened-up pumpkin waffles. With a little whole wheat flour and canned pumpkin, you'll be able to nourish your body with good food and the cozy feeling that comes with Saturday morning brunch.
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Taste of Home
Butterscotch Pumpkin Mousse
Nutrition Facts
2/3 cup: 95 calories, 0 fat (0 saturated fat), 2mg cholesterol, 351mg sodium, 19g carbohydrate (8g sugars, 1g fiber), 4g protein.
If you're looking for a spiced autumn dessert that keeps calories at bay, you'll love this butterscotch pumpkin mousse. The recipe calls for sugar-free pudding mix, fat-free milk and fat-free whipped topping, making it utterly delectable and light on calories.
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Slow-Cooker Chicken Tagine with Pumpkin
Nutrition Facts
1 serving: 400 calories, 14g fat (3g saturated fat), 76mg cholesterol, 668mg sodium, 42g carbohydrate (18g sugars, 10g fiber), 28g protein.
Thicken up this Moroccan chicken stew with canned pumpkin. Cook up peppers, onions, tomatoes and chickpeas along with the chicken for a hearty and healthy meal.
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Fluffy Pumpkin Pancakes Recipe photo by Taste of Home
Fluffy Pumpkin Pancakes
Nutrition Facts
3 pancakes: 361 calories, 11g fat (2g saturated fat), 96mg cholesterol, 600mg sodium, 55g carbohydrate (23g sugars, 4g fiber), 12g protein.
With a few easy, healthy ingredient swaps, you can enjoy these fluffy pumpkin pancakes guilt-free! Freeze any extras in a single layer on a cookie sheet, then store in a freezer bag. Pop them in the toaster next time you're in the mood for pancakes!
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Black Bean 'n' Pumpkin Chili Recipe photo by Taste of Home
Black Bean ‘n’ Pumpkin Chili
Nutrition Facts
1 cup: 192 calories, 5g fat (1g saturated fat), 28mg cholesterol, 658mg sodium, 21g carbohydrate (5g sugars, 7g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1/2 fat.
The secret ingredient to the perfect chili? Pumpkin! Cook up a big batch and freeze some for later—it's even better the second time!
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Pumpkin-Filled Crescent Rolls Recipe photo by Taste of Home
Pumpkin-Filled Crescent Rolls
Nutrition Facts
1 roll: 156 calories, 10g fat (5g saturated fat), 41mg cholesterol, 106mg sodium, 15g carbohydrate (4g sugars, 1g fiber), 2g protein.
Serve these crescent rolls as a savory side or a tasty breakfast along with a big cup of coffee. This old-world recipe makes use of clean ingredients so you can get your pastry fix without the added sugar!
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Shredded Barbecue Chicken over Grits Recipe photo by Taste of Home
Shredded Barbecue Chicken over Grits
Nutrition Facts
1 serving: 345 calories, 9g fat (4g saturated fat), 62mg cholesterol, 718mg sodium, 42g carbohydrate (17g sugars, 4g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1 fat.
Swap the cheese in your usual bowl of cheesy grits with creamy pumpkin. Not only will it satisfy your creamy grits craving, but it'll give the barbecue chicken even bolder flavor!
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Taste of Home
Pumpkin with Walnuts and Blue CheeseIf you're looking for the perfect pumpkin side dish, this is it. With a healthy sprinkle of blue cheese and walnuts, this dish is full of vitamins and minerals. Plus, it's got healthy fats and a bit of protein.
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Taste of Home
Pumpkin and Plantain MashSkip the bread! This irresistible side dish is a complex carb, which means it's full of healthy nutrients. Plus, it'll fill you up quickly and keep you full longer, so that you can maintain a healthy diet.
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Pumpkin Spice Oatmeal
Nutrition Facts
1 cup: 183 calories, 3g fat (1g saturated fat), 5mg cholesterol, 329mg sodium, 34g carbohydrate (13g sugars, 5g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1/2 fat.
Talk about healthy meal prep! Dump a few easy ingredients into your slow cooker before bed, and wake up to pumpkin spice heaven. These healthy oats are so tasty you'll think you're eating dessert!
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Taste of Home
Pumpkin Pecan Frozen Yogurt
Nutrition Facts
1/2 cup: 161 calories, 3g fat (1g saturated fat), 2mg cholesterol, 69mg sodium, 30g carbohydrate, 1g fiber), 5g protein.
Forget the calorie-dense, sugary stuff. All you need is a little fat-free frozen yogurt and some canned pumpkin to enjoy this creamy fall treat.
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Taste of Home
Fresh Pumpkin Soup
Nutrition Facts
1 cup: 102 calories, 2g fat (1g saturated fat), 0 cholesterol, 567mg sodium, 22g carbohydrate (0 sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1/2 fruit.
If you usually have to slog through eating your fruits and vegetables, we've got the solution. This soup is heartwarming on a cozy autumn day, but sneaks in tart apples and nutritious vegetables. Sprinkle with toasted pumpkin seeds for a healthy garnish.
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Taste of Home
Nutrition Facts
1 chicken thigh with 1 cup pumpkin: 318 calories, 10g fat (3g saturated fat), 76mg cholesterol, 376mg sodium, 36g carbohydrate (20g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 2 starch, 3 lean meat, 1/2 fat.
If you're bored with your chicken dinner routine, you've got to try this Moroccan chicken recipe. Bursting with North African spices, this chicken is accompanied by fall vegetables and citrus. It's made in a slow cooker, so once you pop in the ingredients, you can just walk away.
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