Guilt Free Pumpkin Spice Latte- Easy and Delicious!
The Perfect THM Hot Pumpkin Spice Latte: Sugar-Free, Budget-Friendly & Blood Sugar Stable!!
Fall flavors without the fall from grace – this Trim Healthy Mama approved hot pumpkin spice latte keeps you on plan while satisfying those cozy autumn cravings!
Why This Hot Pumpkin Spice Latte is Perfect for followers of trim healthy mama or anyone watching their blood sugar
As the leaves start to change and that familiar autumn chill fills the air, there’s nothing quite like wrapping your hands around a warm, spiced latte. But if you’re following the Trim Healthy Mama lifestylef, or need to watch your sugar intake, those coffee shop versions can derail your progress faster than you can say “pumpkin spice everything.”
This *sugar-free hot pumpkin spice latte* solves that problem beautifully. Not only does it keep you firmly on plan, but it also saves your wallet and keeps your blood sugar stable – three wins that make this recipe a true THM superstar.
The Blood Sugar Benefits That Matter
Unlike traditional pumpkin spice lattes loaded with sugar syrups and sweetened milk, this recipe uses *Brown Swerve and Allulose* – two THM-approved sweeteners that won’t spike your blood sugar. This means:
– No afternoon energy crashes from sugar highs and lows
– Stable blood glucose levels that keep you feeling satisfied longer
– Better insulin response, supporting your body’s natural fat-burning processes
– Sustained energy without the jittery feeling of sugar-caffeine combinations
For fellow THMers, those managing diabetes, PCOS, or insulin resistance, this latte becomes more than just a treat – it’s a way to enjoy seasonal flavors while supporting your health goals.
Budget-Friendly Fall Flavors
Let’s talk numbers for a minute. A grande pumpkin spice latte from a popular coffee chain costs around $6.25.
This homemade version is less than $1 a serving!! Plus you know the ingredients that are in the whole mug. And you can adjust to your own tastes. My daughter liked it (she’s hard to please with sugar-free treats and coffee) but she thought it needed a bit more flavor.
If you like things a bit stronger, increase the spices a little and make sure you boil the syrup longer. That will help concentrate the flavors a bit more. Since the syrup is made from zero calorie sweeteners and spices, the calories are minimal.
The Make-Ahead Magic for Busy THM Mamas
The genius of this recipe lies in the **batch-made pumpkin spice syrup**. Spend 15 minutes once, and you’ll have enough syrup for 8-12 lattes stored in your fridge for up to two weeks. This makes it perfect for:
– Hectic school morning routines – just add syrup to hot coffee and milk
– Afternoon pick-me-ups when you need something special but fast
– Weekend treats that feel indulgent without derailing your progress
– Meal prep Sunday – make the syrup alongside your other THM prep
If you want to try an iced version of this same recipe with a pumpkin spice cold foam, click this link
ICED PUMPKIN SPICE LATTE
ICED PUMPKIN SPICE LATTE
THM Fuel Type: Perfect S or FP Option
This latte works beautifully as an S when made with heavy cream or full-fat milk, giving you those satisfying fats that keep hunger at bay for hours. For a Fuel Pull option, use unsweetened almond milk or even a mix milk instead. I like to use a little Fairlife milk and almond milk.
The beauty? Both versions taste incredible and support your THM journey in different ways throughout the day.
The Hot Pumpkin Spice Latte Recipe
For the Sugar-Free Pumpkin Spice Syrup (increase the spices very little if you like stronger flavors):
– 1/4 cup pumpkin puree
– 1/2 cup Brown Swerve
– 1/2 cup Allulose
– 1 cup water
– 1 teaspoon cinnamon
– 1 teaspoon ground ginger
– 1/2 teaspoon nutmeg
– 1/4 teaspoon ground cloves
– 1/4 teaspoon ground cardamom (optional)
– 1/2 teaspoon vanilla
For Each Hot Latte:
– 2-4 teaspoons instant coffee OR 2 shots espresso
– 4-6 oz hot water (if using instant coffee)
– 2-4 tablespoons pumpkin spice syrup
– 4-8 oz milk of choice (heated and frothed)
Optional Hot Spiced Foam:
– 1 tablespoon heavy cream
– 1 tablespoon milk of choice
– 1 tablespoon pumpkin spice syrup
Fall doesn’t have to mean falling off your healthy eating plan. This sugar-free hot pumpkin spice latte proves you can have your latte and drink it too – without spiking blood sugar, breaking the bank, or compromising your THM goals.
At under a dollar per serving and packed with autumn spice flavor, this recipe earns a permanent spot in your THM recipe collection. Your taste buds, your blood sugar, and your wallet will all thank you.
Easy Sugar-Free Hot Pumpkin Spice Latte
Ingredients
- 1/4 C Pumpkin Puree
- 1/2 C Brown Swerve
- 1/2 C Allulose
- 1 C Water
- 1 t Cinnamon
- 1 t Ground Ginger
- 1/2 t Nutmeg
- 1/4 t Ground Cloves
- 1/4 t Ground Cardamom Optional
- 1/2 t Vanilla
Hot Coffee Ingredients
- 2-4 t Instant Coffee, I love Nespresso Or 2-3 shots Espresso
- 4-6 oz Hot Water, exclude if using espresso only add if using instant coffee
- 6-8 oz Hot Milk of Choice
Pumpkin Spice Foam
- 1 T Heavy Whipping Cream
- 1 T Milk of Choice
- 1 T Pumpkin Spice Syrup
Instructions
- Add all of the ingredients for the pumpkin pie spice (except the vanilla) into a small to medium saucepan. Bring to a simmer and simmer for 10 minutes.
- Once your mixture has simmered, allow to cool.
- Once cooled, pour into a storage container(s).
- To make a hot latte, put your instant coffee and hot water (or your espresso) into a glass. Add 2-4 tablespoons of the pumpkin spice syrup. Froth a little bit.
- Use 6-8 ounces of hot milk of choice. Add 1 tablespoon of pumpkin spice syrup. Froth.
- If you froth the mixture, after adding the milk, you will have a little foam on top. You can definitely stop here. The foam this makes is very nice. Sprinkle with pumpkin pie spice and you have a nice fp pumpkin spice latte, if you used low-fat and fat-free milk.
- Stop here if desired. If not, let's make a pumpkin spice foam. In a small glass add 1 tablespoon of heavy cream, 1 tablespoon of milk, and 1 tablespoon of the pumpkin spice syrup. I warmed the mixture up. Froth. The froth is nice, but the foam from just the milk and syrup was great.
- Pour on top of the latte. Sprinkle with pumpkin pie spice, if desired.
Previous Post
Next Post
