Two Ways to Get Your Pumpkin Spice Fix and Avoid the Sugar

Make your own pumpkin spice treats at home for a healthier option

By Jenny Steadman October 12, 2018

It's fall in the United States and that means it is officially pumpkin spice season.

I am a sucker everything pumpkin spice. The warm coffees, chewy cookies, and cold treats. Any drink, cereal, cookie, cake, snack, and treat you can imagine can be found with the seasonal flavoring. 

But, do not be fooled by this deliciousness. 

Often these pumpkin spice items are so loaded up with sugar, even the most innocent sounding items are more of a treat than you might have intended. My biggest piece of advice to you: If you want to enjoy the flavor of the season, be an informed consumer (read labels!) or, better yet, make pumpkin spiced items yourself.

Here are two recipes that I love this time of year. Each of them offers warm and sweet deliciousness without all of the added sugar:

Pumpkin Spice Coffee Hack

I'm a huge fan of pumpkin spice coffee but, unfortunately for me, it's hard to find in decaf form. 

Enter my hack! 

Just add a small amount of pumpkin pie spice (1/4 tsp for 1 cup of coffee) to the coffee grounds in your brew basket and voila! You've got pumpkin spice coffee! 

Pumpkin Pie Smoothie

I also love sweet pumpkin spice treats. To help me avoid sugary store-bought treats with that taste, I've created my own pumpkin pie smoothie.

This is NOT a sweet drink. It's creamy and pumpkiny and has all of the right flavors. It's also full of healthy fats, protein and pumpkin! 


  • 1 cup non-dairy milk
  • 2/3 cup pumpkin puree
  • 2 Tbsp coconut butter
  • 2 Tbsp raw cashews
  • 3 oz tofu
  • 2 Tbsp pumpkin pie spice (or to your liking)
  • 1/2 tsp vanilla extract
  • 1/2 cup ice cubes (optional)
  • Optional bonus: Add 2 Tbsp cocoa powder for a chocolate punch!


Blend together, top with cinnamon and enjoy! Makes 1 smoothie.

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