Healthy kid and adult friendly versions of the classic fall drink. These caffeine and sugar free pumpkin spice milk and latte recipes are made quickly and easily with 100% natural ingredients and real pumpkin in under 10 minutes. Free from major allergens and suitable for numerous dietary requirements – dairy free, gluten free, vegan, paleo, autoimmune protocol & whole30 friendly.
Disclaimer: This 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. As an Amazon Associate I earn from qualifying purchases. See my full disclaimer here. First published 17 September 2021. Last updated 14 September 2022.
For other fall recipes you may enjoy this Pumpkin and Mushroom Risotto and Grain Free Porridge With Apple & Pear. For other healthy drink recipes you may enjoy this Alcohol Free Mulled Wine Tea, Banana Peel Deep Sleep Tea Recipe, Fennel Juice Recipe & Homemade Liver Detox Tea Recipe.
Jump To Section:-
- Benefits Of Making Your Own Homemade Pumpkin Spice Latte & Milk
- Ingredients
- Equipment Needed
- Step by step instructions
- Ingredient Substitutions
- Recipe Variations
- Storage
- Frequently asked questions
- Diet requirements
- Other autumn/fall recipes
- Other healthy drink recipes
- Recipe card
Nothing signifies the start of autumn and fall more 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 make healthy dietary choices.
Fortunately it’s quick and easy to make your own healthy 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.
Benefits Of Making Your Own Homemade Pumpkin Spice Latte
- Dairy free, gluten free & allergy friendly. Cream, milk and refined sugar are replaced with healthy allergy friendly alternatives so it can be enjoyed by everyone, regardless of diet and allergy restrictions.
- Healthy. The milk and latte are made with natural ingredients shown to benefit health and wellbeing, improve gut health and support our immune system.
- Sugar free. The drinks are naturally sweetened with medjool dates instead of sugar.
- Caffeine free. The latte is made without coffee but replaces it with special ingredients that provide the same energy boost and taste of coffee without the negative side effects of caffeine.
- Quick & easy. The drinks are made in under 10 minutes by simply stirring all the ingredients together and serving either cold or hot.
Ingredients
For The Pumpkin Spice Milk
- Tigernut milk. Contrary to what the name suggests tiger nuts are a small root vegetable. This makes Tiger nut milk a healthy allergy friendly plant based milk alternative, free from dairy, soy, grains, nuts, seeds & gluten. It has a delicious naturally sweet flavour, reducing the amount of additional sweeteners needing to be added.
- Pumpkin purée (UK Link/US Link). To save lots of time and effort making your own, you can buy canned pumpkin purée which is ready to use straight out of the can such as Libby’s and Bakeroo. Be sure to use pumpkin purée, where blended pumpkin is the only ingredient, and not pumpkin pie mix or filling which has sweeteners and spices added to it.
- Pumpkin spices. All the classic warm cosy fall spices are included:-
- Medjool dates (UK Link/US Link). Used instead of sugar and syrup to naturally sweeten the drinks, making them refined sugar free and suitable for those following whole food plant based and whole30 diets.
Additional Ingredients For The Pumpkin Spice Latte
- Chicory (UK Link/US Link). Chicory has a similar taste to coffee but is free from caffeine and stimulants. 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). Medicinal mushrooms are also caffeine and stimulant free and have been shown to boost energy levels as well as balance hormones and boost the immune system (2, 3, 4). Therefore, it combines perfectly with chicory to make a great coffee substitute as together they provide the same energy boost and taste as coffee without the potential negative side effects of caffeine.
Please see the recipe card at the bottom of this post for the full detailed ingredient list.
Equipment Needed
- Serving mug
Step By Step Instructions
- Place all the ingredients in a blender and blend on high for 2-3 minutes until fully combined (if the medjool dates aren’t soft then soak them in warm water for 5 minutes before blending).
- To enjoy cold – pour the drink into a mug and serve.
- To enjoy hot – pour the drink into a small saucepan and heat over a medium heat for 2 minutes, or until your desired temperature is reached, whisking constantly. Then, pour the drink into a mug and serve.
Ingredient Substitutions
If you don’t have a blender then sweet freedom syrup can be used instead of medjool dates to sweeten the drink (UK Link/US Link). To make the drink with the syrup, simply stir all the ingredients together and enjoy cold or hot. Sweet freedom syrup is:-
- Made from natural fruit extracts, making it refined sugar free like medjool dates,
- 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.
Tiger nut milk can be replaced with any plant based milk of your choice. However, it will reduce the natural sweetness of the drink so you may need to add an extra medjool date or syrup to compensate.
Recipe Variations
You can make a pumpkin spice milk and latte with the following additional flavours:-
- Golden milk – add 1/2 tsp ground turmeric (UK Link/US Link) and a pinch of ground black pepper (UK Link/US Link) for every 1 cup/250ml serving. Omit ground black pepper for autoimmune protocol (AIP).
- Pumpkin spice hot chocolate – add 1 tbsp carob powder (UK Link/US Link) for every 1 cup/250ml serving.
Storage
Fridge
After blending the ingredients together, the milk and latte can be stored in a glass airtight container in the fridge for up to 2 days. It can be drunk cold or heated in a small saucepan on a medium heat for 2 minutes until warmed through or the desired temperature is reached.
Freezer
The drinks can also be stored in the freezer in freezer safe glass airtight containers for up to 2-3 months. Store every 1-2 cups/250-500ml of the drinks in separate containers. Leave a 1 inch gap at the top of each jar as the liquid will expand as it freezes. Label the jar with the date frozen so you know when to consume it by.
When you want to drink it, defrost it by either transferring the jar to the fridge for around 12 hours or leaving it at room temperature for around 2 hours until thawed completely. Then enjoy either cold or hot.
As real natural ingredients are used some separation may occur and some sediment may settle at the bottom if not drinking the milk and latte straight away. Therefore, you will need to stir the drinks before serving.
Frequently Asked Questions
They have a delicious naturally sweet flavour from the pumpkin purée and medjool dates with subtle hints of spice from the Ceylon cinnamon, ginger, nutmeg and cloves. The benefit of making your own DIY homemade milk and latte is you can adjust the amount of pumpkin and spice to your own taste and preference.
Yes, after blending all the ingredients together, simply pour the drink into a glass filled with ice.
Diet Requirements
This pumpkin spice milk and latte is:-
- Gluten free
- Wheat free
- Dairy free
- Soy free
- Lactose free
- Egg free
- Nut free
- Seed free
- Grain free
- Oil free
- Refined sugar free
- Vegan
- Vegetarian
- Paleo
- Autoimmune protocol friendly (omit medicinal mushroom powder & use mace instead of nutmeg)
- Whole30 friendly (omit medicinal mushroom powder)
Other Autumn/Fall Recipes
Other Healthy Drink Recipes
Contact Me & Tag Me In Your Milk & Latte Creations On Social Media
I hope you enjoy these fall drinks. If you make them, I would love to see. Leave me a message below and contact me on social media – I’m on Instagram, Twitter, Facebook, Pinterest & YouTube – and use the hashtag #lbhealthandlifestyle.
If you enjoyed these drinks, please share it on social media using the button in the recipe card and at the bottom of this post.
Recipe Card
Pumpkin Spice Milk & Latte (Sugar Free, No Coffee)
Equipment
- Serving Mug
Ingredients
Pumpkin Spice Milk
- 2 cups tiger nut milk
- 1/2 cup pumpkin puree
- 1.5 tsp ceylon cinnamon powder
- 1/4 tsp ground ginger
- 1/4 tsp ground nutmeg replace with ground mace for AIP
- 1/8 tsp ground cloves
- 2 medjool dates pitted
Additional Ingredients For Pumpkin Spice Latte
- 2 tsp chicory
- 1 tsp medicinal mushroom powder omit for AIP and whole30
Instructions
- Place all the ingredients in a blender and blend on high for 2-3 minutes until fully combined (if the medjool dates aren’t soft then soak them in warm water for 5 minutes before blending).
- To enjoy cold – pour the drink into a mug and serve.
- To enjoy hot – pour the drink into a small saucepan and heat over a medium heat for 2 minutes, or until your desired temperature is reached, whisking constantly. Then, pour the drink into a mug and serve.
Yum! This sounds amazing! I can’t wait to try your recipe! So excited to have a “Fall’ drink that follows autoimmune protocols!
Thank you so much Holly! I’m so glad to hear that, I aim to create recipes that are suitable for many people and different dietary requirements. I really hope you enjoy it 🙂
Never heard of tiger nut milk! I’d love to try this.
As I’ve gotten older, my tolerance for late afternoon caffeine has gone way down. This was the perfect afternoon pick-me-up that didn’t keep me up all night. Absolutely delicious!
Thank you so much for letting me know Jessica, I’m so pleased you enjoyed the latte. I can relate, I can’t tolerate any caffeine at all.
This is right up my alley, love how you incorporated medicinal mushrooms to make this a nutritious and health boosting drink rather than just a sugar bomb like most are!
Thank you so much Gina, I really appreciate your comment. It’s scary how much refined sugar is in these traditional drinks so I always try to make healthy versions.
This latte was delicious! Loved that it’s so healthy, too.
Thank you so much for your feedback Kristen, I’m so glad you enjoyed it!
Pumpkin spice latte is still new to me, so I don’t really know what to expect. But I love the sound of your version. I’m still really excited to hear so many people talking about gut health these days. It’s something I’ve been interested in for many years.
I was going to say, I think I’d go for a medjool date rather than sweet freedom AND then I spotted that you’d got there before me 😂
I only started enjoying pumpkin lattes regularly the last couple of years but it wouldn’t be autumn and fall without drinking them for me now. Yes, gut health is so crucial, 80% of our immune system is located there! Focussing on gut health has been so crucial for improving my health. Haha, yes a medjool date is my preferred choice too but sweet freedom syrup is a great healthy alternative for those who don’t have a blender.
One of the best things about fall is snuggling under a warm blanket during the cold evenings and enjoying some cozy and warming drink. This sugar-free pumpkin spice latte perfectly fits into this story. 🙂 Love also that this healthy beverage is caffeine-free, a great option instead of coffee. A delicious, immunity-boosting beverage to keep you warm in the fall season. Thank you Lucy for this amazing recipe.
That sounds like the perfect fall evening 🙂 Thank you so much Marinela, I really appreciate your comment and I’m so glad you’re loving this pumpkin latte.
This healthy pumpkin spice latte was so warming and delicious! I can’t wait to make this over and over again!
Thank you so much Kayla, I’m so pleased to hear that!
This healthy pumpkin spice latte is perfect for fall! Ii can’t wait to try this with medicinal mushrooms!
Thank you Emily, I really hope you enjoy it. Please let me know what you think 🙂
This is so perfect for fall! I needed an excuse to try tiger nut milk!
Thank you so much Chantry, I’m so glad you enjoyed the latte – autumn/fall isn’t the same without having a pumpkin spice latte is it 🙂 I hope you enjoyed trying tiger nut milk for the first time. I love it and just wish I discovered it sooner!
This pumpkin spice latte tastes amazing and I love all the health benefits it provides! This is the perfect immune-booster for these coming months. Thank you for including such helpful information in each post. I learn something new each recipe I try!
Thank you so much Anaiah, I really appreciate your comment and kind words. I’m so glad you enjoyed this pumpkin recipe and my posts are helpful.
This is my favorite fall drink to make! It is perfect for these gloomy and cold days! Thank you!
You’re welcome Chris! Thank you, fall definitely isn’t complete without drinking pumpkin spice lattes is it 🙂
I love this latte and as a healthy eater I love how much less sugar this has than the Starbucks one that is loaded wit sugar and calories. Thanks so much!
You’re welcome! Thank you so much Natalia, I’m so glad you’re loving it! Thank you, creating refined sugar free recipes is something I always aim to do, it’s scary how much refined sugar is in a Starbucks pumpkin spice latte recipe!
I never buy pumpkin spice latte because it’s so full of sugar. So thank you for this recipe, I had no idea that it was quite easy to make it at home with just a few ingredients. Pumpkin spice mix is usually so expensive, but I see that I can make it myself at home easily.
I agree, I stopped buying starbucks pumpkin spice lattes because of the large amount of refined sugar added. You’re welcome Joanna, thank you for your comment. I’m so glad you can easily make this latte at home now. I really hope you enjoy it.
I am always looking for healthier alternative to my favorite drinks. This pumpkin spice latte is perfect to enjoy this fall and actually has so many health benefits. Thank you!
You’re welcome! Thank you so much Joshua, I’m so pleased you’re enjoying the latte! Healthy alternatives are always my preferred choice!
This is an interesting pumpkin spice mixture with some very unusual ingredients.. It is the perfect drink for the cold winter .
Thank you Nayna, I appreciate your comment 🙂 I agree, nothing beats a pumpkin spice latte during the colder fall and autumnal months.
I love the spices in this latte. So good!
Thank you, I’m so glad you’re enjoying it!
What a great recipe! I love pumpkin spice lattes and it’s great to have a version that’s conscious of so many dietary differences. Now that it’s fall I can see myself coming back to this one whenever the craving hits!
Thank you very much Nathan! Fall wouldn’t be complete without pumpkin spice lattes would it! I really hope you continue to enjoy it!
Such a nice guilt free treat. It’s perfect for getting my PSL fix.
Thank you Diana, I’m so glad you’re enjoying the latte!
This is really tasty! Thank you for sharing!
You’re welcome Kristen! Thank you, I’m so glad you like it!
This is just perfect for lazy autumn weekends! Thank you!
You’re welcome, thank you Teodora, I’m so glad you’re enjoying it! Autumn weekends wouldn’t be the same without pumpkin spice lattes would they 🙂
Nice recipe with so many interesting ingredients. I like that there are so many options to customize as I want.
Thank you Roxana, I appreciate your comment. I’m glad to hear you’re enjoying the recipe 🙂
Enjoyed this with breakfast this morning and started my day off right! Quick, delicious and saved me a trip through the drive-thru!
Thank you for letting me know Sara, I’m so glad you enjoyed it this morning and it saved you time!
I love that this is both sugar and caffeine free! Such a delicious drink for fall. Yum!
Thank you Tara, I appreciate your feedback. I’m so pleased you’re enjoying the latte!
I ve been looking for sugar free latte since my son is diabetic just in time thank you!
You’re welcome Claudia! I’m so glad this sugar free latte is suitable for your son. I really hope he enjoys it.
This pumpkin spice latte was super warming to drink and I love that it is sugar free as I am a diabetic. I really enjoyed all the warm spices mixed together, I will be drinking this all winter long. Thank you.
You’re welcome Oscar. Thank you so much for letting me know. I’m so pleased you’re enjoying the pumpkin latte and have found a drink to suit you. Wishing you all the best.
It’s so satisfying to make a seasonal treat like this at home. My favorite part of this recipe is that it uses dates as a sweet ingredient. Goodbye sugar! This is a healthy way to enjoy pumpkin spice lattes!!
Thank you so much Melinda, I really appreciate it. I’m so pleased you’re enjoying the latte. Dates really are the best sugar replacement aren’t they.
I added in the chicory and it came out so delicious! Such a yummy drink to cozy up with.
Thank you for letting me know Shelby, I’m so pleased you enjoyed the pumpkin latte. I always love adding chicory too.
Lovely latte that is caffeine free and sugar free. Perfect when I want something like a coffee at night.
Thank you very much Nancy, I’m really glad you’re enjoying the latte.