Healthier Pumpkin Spice Latte



Healthier Pumpkin Spice Latte

I have been busy in the kitchen cooking up some delicious recipes for my Meal Planning class. So I asked my good friend and colleague, Abby Heidari, to help me out and share one of her favorite fall recipes. Abby is a dear friend and mentor of mine. Everyone that comes into contact with Abby is quickly drawn to her real-life approach to nutrition.  As a busy, working mother of three, she gets it!  I know that you are going to be challenged and love what she has to say as much as I do.  I am happy to introduce to you, Abby! 

coverphoto_facebookHave you ever noticed that comfort foods provide us with all of those feel-good emotions and memories from our childhood? One of my favorite childhood food memories is my grandma’s homemade pumpkin pies. When I mix that warm memory with my adult palate, which loves a good cup of coffee, the first fall craving that I experience is for a pumpkin spice latte.

Unfortunately, pumpkin spice lattes, like many other fall comfort foods, tend to be high-calorie and sugar-laden. While I may enjoy the sentimental feelings that arise from these foods and beverages, I’m not interested in seeing a rise in my waistline. So, what is a girl to do? Enjoy a healthier version of your favorite fall comfort foods! There are a variety of ways to increase the nutritional content in comfort foods. Here are just a few additions or swaps that will allow you to feel comfortable with your comfort food intake:


  • Add non-starchy veggies! – The more, the better
  • Swap low-fat milk and cornstarch for heavy cream
  • Use lean proteins
  • Add nuts and seeds
  • Use whole grains
  • Decrease added sugars whenever possible

And most importantly, watch your portion sizes. Indulging in a high-calorie food every once in awhile and in moderation can allow you to satisfy your cravings without breaking the bank.

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This recipe is quick and simple, so you always have time to indulge.  All you need is a blender and your favorite coffee mug. Thanks for letting me share this memory with you.  What are some of your favorite fall memories? Share them in the comments below. 

Abby's Healthier Homemade Pumpkin Spice Latte
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  • 2/3 cup hot black coffee
  • 2/3 cup steamed milk of choice
  • 2 tbsp canned pumpkin purée
  • 1 tsp pure maple syrup
  • ¼ tsp pie spice


  1. To steam the milk: Place in a microwave safe mug for 45 seconds or until hot, or you can warm in a small sauce pan on the stove until warm. Do not allow milk to boil.
  2. Combine all 5 ingredients in a blender. Blend ingredients together for 5-10 seconds. Pour into a 12 oz. coffee mug. Enjoy!

If you love this healthier drink check out my Healthier Mocha Latte and Pumpkin Pie Smoothie

Visit Abby’s instagram for the iced variation.


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