Sugar Free Pumpkin Spice Latte (Caffeine Free)

Want a healthy pumpkin spice latte, made with ingredients shown to benefit health and wellbeing? Want a dairy free and allergy friendly version that caters for your diet and allergen needs? Sensitive to caffeine and want a coffee free drink? Then this sugar free pumpkin spice latte without coffee is the ultimate recipe for you! It contains a special ingredient which provides us with the same energy boost of coffee without the potential negative side effects of caffeine. 

Disclaimer: This dairy free pumpkin spice latte recipe post is for informational purposes only. Information in this post and blog is not intended to constitute or be a substitute for medical advice. Please consult a qualified practitioner if you have any questions regarding medical problems and before making any changes to your current diet or treatment plan. This post contains affiliate links, meaning at no additional cost to you I will earn commission if you click on a link and make a purchase. See my full disclaimer here.


Nothing signifies the start of autumn/fall more for me than popping into Starbucks for my first pumpkin spice latte. However, it’s made with cream, milk, refined sugar and espresso so not suitable for those:-

  • With certain food allergies/sensitivities and diet restrictions, like dairy,
  • Those sensitive to and experience the negative side effects of caffeine,
  • Those following diets like the autoimmune protocol where coffee is excluded and,
  • Those looking to consume a healthy diet and lead a healthier lifestyle. 


make your own homemade pumpkin spice latte

Fortunately it’s quick and easy to make your own pumpkin spice latte at home to cater for any diets and allergies. Therefore, no one has to miss out on enjoying our favourite seasonal drink or wait to pop to Starbucks to have one.

If you want a pumpkin spice coffee recipe that is:-

  • Healthy – made with ingredients shown to improve gut health and support our immune system. 
  • Allergy friendly – replacing cream, milk and refined sugar with healthy allergy friendly alternatives so it can be enjoyed by everyone regardless of diet and allergy restrictions.
  • Caffeine free – yet contains a special ingredient which provides us with the same energy boost of coffee without the negative side effects of caffeine.

Then this is the best pumpkin spice latte recipe for you! 



Tigernut milk. Contrary to what the name suggests tiger nuts are a root vegetable not a nut. Tiger nut milk is a healthy allergy friendly plant based milk alternative, free from dairy, soy, grains, nuts, seeds & gluten. It provides a natural sweetness either preventing or reducing additional sweeteners needing to be added.


Pumpkin purée (UK Link/US Link).


Pumpkin spices:-


Chicory (UK Link/US Link). Chicory has a similar taste to coffee but is free from caffeine and stimulants so the perfect coffee substitute. It’s high in resistant starch, which feeds the good bacteria in our gut so can improve digestion and gut health, where 80% of our immune system is located (1)! 


Medicinal mushroom powder (UK Link/US Link). The secret ingredient I was talking about! It contains a range of mushrooms, including reishi, cordyseps, chaga, shiitake & lion’s mane. Medicinal mushrooms, like chicory, are caffeine and stimulant free and have been shown to (2, 3, 4):-

  • Support the immune system,
  • Help prevent and fight bacteria and viruses,
  • Boost energy levels,
  • Balance blood sugar and hormone levels.

Therefore, it combines perfectly with chicory to make a great coffee substitute as it provides the same energy boost as coffee without the potential negative side effects of caffeine. 


Sweet freedom syrup (UK Link/US Link). If you have a sweet tooth and want additional sweetness, then sweet freedom syrup is a great replacement for refined sugar in traditional pumpkin latte recipes. It has the following benefits:-

  • Made from natural fruit extracts, making it refined sugar free,
  • Contains less natural sugar than regular honey and agave syrup,
  • Has a low glycaemic index, meaning it doesn’t cause a rapid rise in blood sugar levels,
  • Naturally free from gluten, dairy, nuts, seeds and grains and suitable for vegans and vegetarians and those on the paleo and autoimmune protocol (AIP) diets.

However, even natural syrups and sweeteners are not allowed on the whole30 diet. Instead, if needed, replace the syrup with one medjool date (UK Link/US Link) mixing it into the latte in a blender.

sugar free pumpkin spice latte

Equipment needed

I ensure the equipment used is 100% ceramic, glass or stainless steel, rather than plastic, aluminium, copper or teflon.  Aluminium, copper, plastic and teflon leach toxins and heavy metals into the latte when heated, which is harmful to our health. 100% ceramic and glass are free from toxins, while stainless steel is safer than aluminium, copper and teflon (5).


how to make a healthy pumpkin spice latte at home

Making your own DIY pumpkin spice latte couldn’t be easier – simply put all the ingredients in a small saucepan, whisk together and heat over a medium heat for 2 minutes. If you want to froth the milk to create the frothy topping that professional lattes have, then place the latte in a blender and blend on high for 1 minute.

For the whole30 version, place the medjool date into the blender with the latte and blend on high for 1 minute or until fully combined.


Dietary requirements

This sugar free pumpkin spice latte is free from:-

  • Gluten
  • Wheat
  • Dairy
  • Soy
  • Lactose
  • Egg
  • Nuts
  • Seeds
  • Grains
  • Oil
  • Refined Sugar

It is also:-

  • Vegan
  • Vegetarian
  • Paleo
  • Autoimmune protocol friendly (omit medicinal mushroom powder)
  • Whole30 friendly (omit medicinal mushroom powder & syrup & use medjool date to sweeten if needed)
sugar free pumpkin spice latte

other autumn/fall recipes


other drink recipes


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I really hope you enjoy this pumpkin spice latte. If you make the recipe I’d love to see your creations. Tag me on social media – I’m on InstagramFacebook, TwitterPinterest & YouTube and also use the hashtag #lbhealthandlifestyle.


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5 from 23 reviews

Healthy Sugar Free Pumpkin Spice Latte (Caffeine Free)

September 17, 2021
: 1
: 3 min
: 2 min
: 5 min
: Easy

Healthy sugar free pumpkin spice latte with medicinal mushrooms. Receive the energy boost of coffee without the negative side effects of caffeine. Allergy friendly - free from gluten, dairy, soy, nuts, seeds, grains & refined sugar. Vegan, autoimmune protocol (AIP), paleo & whole30 options.


  • 250 ml / 1 cup tiger nut milk
  • 2 tsp chicory
  • 1 tsp medicinal mushroom powder (omit for AIP and whole30)
  • 3 tbsp pumpkin puree
  • 3/4 tsp ceylon cinnamon powder
  • 1/4 tsp ground ginger
  • 1/4 tsp ground nutmeg (replace with ground mace for AIP)
  • 1/4 tsp ground cloves
  • 1 tsp sweet freedom syrup (optional, or to desired sweetness - omit or replace with 1 medjool date for whole30)

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