Healthy Pumpkin Spice Latte Recipe

My Homemade Pumpkin Spice Latte Recipe is better than any coffee shop version. It’s also a lot healthier and easier on the wallet! This recipe is free of dairy, gluten, and sugar. It makes enough for one person, but you can adjust the quantities if you feel generous! Friends won’t be able to guess your secret ingredient is essential oils!

This delicious treat is a great way to welcome Fall, but many enjoy it all year long. There’s nothing better than being your own barista!

Harvest Diffuser Blend

Even if you’re not a fan of pumpkin spice lattes, I think we can all agree that Fall scents are amazing. Store shelves are full of toxic Fall-scented candles, but you can recreate the same effect without artificial fragrances.

This essential oil blend is on repeat at the Z house. It’s a beautiful mix of citrus and spice notes. Citrus essential oils are instant mood boosters, and adding a hint of spice takes it up a notch. You’re going to love this cozy blend!

To fill your home with the scents of Fall, simply add the following to your diffuser:

• 3 drops tangerine essential oil
• 2 drops cassia essential oil
• 1 drop clove essential oil
• 60-80 ml water, depending on your diffuser

The Case of the Missing Pumpkin Spice Latte

Dr Z here: The above photo shows two cups. One is mine, and one is Mama Z’s. I bet you can guess which one belongs to me! You wouldn’t believe the things people do to get their hands on this yummy latte!

One cup is empty. The reason? Payback! When I don’t feel like drinking low-acid coffee, I drink matcha. As we approached Fall, I, like many others, was overtaken by the Pumpkin Spice Latte Bug. I decided to make myself a latte, matcha style.

I stepped outside to make a call, and when I came back, my latte was gone! There was, however, an empty cup in the sink. Mama Z thought I made this treat for her! In other words, she stole my latte.

As I was questioning her about the alleged theft, it became clear. She had been bitten by the Pumpkin Spice Latte Bug as well. It’s an acceptable condition if you fuel your body with healthy lattes, like my Homemade Pumpkin Spice Latte Recipe.

Moral of the story: Watch your latte. You never know who will be overcome with PSL fever!

Healthy Latte Ingredients 101

This recipe uses simple, whole ingredients to create a nourishing latte. You probably have most of these ingredients in your pantry! Here’s what you need to add to your shopping list.

Organic Coconut Cream: Coconut cream is not the same as canned coconut milk. Where canned coconut milk has a lot of liquid, coconut cream is purely the good stuff. Coconuts are full of medium-chain triglycerides that boost your body’s energy. The creaminess makes it a perfect dairy-free addition to our latte! I love using coconut products in my recipes.

They’re the ultimate replacement for dairy! If you can’t find coconut cream locally, you can always find it online.

Organic, Low-Acid Coffee: It’s essential to be mindful of what we put in our bodies, including coffee! Many conventional coffees are highly acidic and can even contain mold. We recommend using low-acid, organic coffee.

Our favorite Lifeboost coffee fits those strict standards and more! It’s smooth, tasty, and full of antioxidants. Read more about why we love Lifeboost here. 

Organic Pumpkin Puree: Pumpkin makes our PSL taste authentic. Fake pumpkin flavoring has nothing on the real thing! You should note that pumpkin puree and pie filling aren’t the same things. An easy way to tell them apart is by the label. Pumpkin puree won’t have sugar or additional spices listed.

Coconut Oil and Butter: Healthy fats create a creamy, rich latte. Diet culture eschewed butter for margarine in years past, but recent studies show it’s margarine that you should avoid. (1) When purchasing butter, look for grass-fed, organic varieties.

If you’re following a dairy-free diet, you can omit the butter and substitute an equal amount of coconut oil.

Sweetener: A liquid stevia is an excellent option for drinks because it blends beautifully. The great thing about this sweetener is that you get pure stevia, no fillers! There are so many wonderful stevia flavors, but I recommend using vanilla in this recipe.

Essential Oils: A fantastic blend of EOs gives the pumpkin spice latte an amazing, unique flavor. You’ll need cinnamon bark, clove bud, and ginger essential oil. A little goes a long way!

This drink is full of amazing health benefits. Clove essential oil is antimicrobial, making it a powerful tool for keeping “bugs” away. (2) Cinnamon bark or cassia EO has promising research pointing to antidiabetic properties, helping lower fasting blood sugar levels. (3) Last but certainly not least, ginger is a great essential oil for those who struggle with digestive issues. What a powerhouse combo!

Safety note: Using essential oils in your culinary creations is a great way to incorporate them into your daily life. It’s also totally safe; you just need to use wisdom. When including an essential oil in a recipe, you also need a dispersant.

Coconut oil, liquid stevia, and butter ensure the EOs distribute evenly in this recipe. Without them, your mouth would get irritated. Always remember; you never want to ingest an essential oil neat!

Organic Pumpkin Pie Spice Powder: This spice blend is a fragrant mix of ginger, cloves, nutmeg, and cinnamon. I love using it as a garnish! You can find it in well-stocked grocery stores or follow our easy DIY tutorial to make your own.

Make My Pumpkin Spice Latte Recipe

This recipe is simple, and your blender does all the heavy lifting! Within minutes you’ll have a delicious pumpkin spice latte for one.

Step One: Blend the Ingredients

Place the coconut cream, low-acid coffee, pumpkin puree, coconut oil, butter, stevia, and essential oils in a blender. Blend until frothy.

Step Two: Garnish the Latte

Pour the latte into a large mug and garnish with pumpkin pie spice if desired. Enjoy!

Mama Z Pro Tip: We recommend using a glass-bodied blender.  If you use a Vitamix or other plastic blender, you may find the EOs stain the plastic. You can help avoid this by adding essential oil in the last step or in each cup individually.

Are you interested in making more healthy swaps? Abundant living doesn’t have to be complicated! With Mama Z’s Recipe Makeover, you’ll get an ingredient substitution guide to help you transform your pantry.

We use these substitutions in our home to recreate our favorite recipes. This free guide will empower you to do the same!

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