Pumpkin Spice Milk & Latte (Sugar Free, No Coffee)

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.

aerial shot of pumpkin spice milk and latte served in mug

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.

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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.
  • 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.

ingredients


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.
how to make pumpkin spice milk and latte


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.
  • Caramel macchiato – add 1 extra medjool date (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. 

pumpkin spice milk and latte served in white mug


Frequently Asked Questions

What does pumpkin spice latte taste like?

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.

Can you make this into an iced pumpkin spice latte?

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 served in mug

Pumpkin Spice Milk & Latte (Sugar Free, No Coffee)

Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 2
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 – dairy free, gluten free, vegan, paleo, autoimmune protocol & whole30 friendly.
Pin Recipe Print Recipe

Ingredients

Pumpkin Spice Milk

Additional Ingredients For Pumpkin Spice Latte

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.

Notes

Links. Above links are for US readers. Links for UK readers – pumpkin pureeceylon cinnamon powderground gingerground nutmegground cloves, medjool dates, ground macechicorymedicinal mushroom powder, weighing scalesmeasuring jugmeasuring cups & spoons, blender, small saucepanwhisk.
 
Storage. 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.
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. 
 
Nutrition. Nutrition information is an estimate provided by an online calculator and is only intended for reference only.

Nutrition

Serving: 1cup | Calories: 65kcal | Carbohydrates: 13g | Protein: 1g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 165mg | Potassium: 160mg | Fiber: 3g | Sugar: 9g | Vitamin A: 4840IU | Vitamin C: 1mg | Calcium: 175mg | Iron: 1mg
Tried this recipe?Mention @lbhealthandlifestyle or tag #lbhealthandlifestyle!
pumpkin spice milk and latte diet requirements


57 thoughts on “Pumpkin Spice Milk & Latte (Sugar Free, No Coffee)”

  • 5 stars
    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.

  • 5 stars
    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.

  • 5 stars
    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.

    • 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!

  • 5 stars
    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.

  • 5 stars
    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.

  • 5 stars
    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!

  • 5 stars
    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!

    • 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 🙂

  • 5 stars
    Nice recipe with so many interesting ingredients. I like that there are so many options to customize as I want.

  • 5 stars
    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.

  • 5 stars
    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.

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