Healthy Pumpkin Spice Latte (Caffeine Free)

why you’ll love this healthy pumpkin spice latte

If you’re a fan of “pumpkin spice everything” than you’ll love this healthier pumpkin spice latte. This version is also caffeine free which is great for those who are trying to avoid caffeine or don’t like coffee but want a cozy, pumpkin-spice treat to enjoy. It’s sweet, indulgent, and perfectly spiced but healthier, more natural and wholesome, and definitely less expensive than ordering it from a large, corporate coffee shop chain. If you truly want the Starbucks experience at home, you can make it extra decadent with a dollop of vegan whipped cream and a sprinkle of pumpkin spice on top. So cozy and delicious - and it only takes about 2 minutes to make!

how is it caffeine free?

In this recipe, I replace espresso with a coffee alternative called Dandy Blend. Dandy Blend is an instant powder consisting of roasted barley, roasted rye, roasted dandelion root, roasted chicory, and sugar beet. It has a deep, coffee-like flavor but is slightly sweeter and smoother than coffee. It makes a delicious latte on it’s own and even has a slightly sweet, vanilla or caramel-like flavor without additional sweetener.

You can order it directly from the Dandy Blend website, or on Amazon.

can i make this with coffee?

Yes! You can definitely replace the Dandy Blend with a shot of espresso; though the Dandy Blend has a really nice flavor, so it might be nice to use it in addition to the espresso. Since espresso is stronger and more bitter than Dandy Blend, you might need to adjust the sweetness accordingly.

what makes it ‘healthy’?

A tall Starbucks pumpkin spice latte (aka their smallest option) contains a whopping 40g of sugar! In comparison, the one tablespoon of maple syrup in this recipe has 14g of sugar; additionally, maple syrup has a lower glycemic index than regular sugar, meaning it won’t raise your blood sugar quite as much. To be honest, the glycemic index difference is pretty minimal, but reducing the grams of sugar by ~26g is pretty significant!

Caffeine and coffee are highly debated regarding whether or not they are healthy. I think it is definitely dependent on the person (and the way each person’s body is able to process caffeine), though it IS considered to be a drug because it stimulates the central nervous system. This, especially combined with sugar, can affect your hormones, cause anxiety, headaches, etc. I have personally noticed that drinking it too frequently exacerbates my nail psoriasis (which is an autoimmune condition), and I believe this has to do with the fact that coffee is acidic and that most coffee beans are contaminated with toxins like pesticides and mold. This is why I love using Dandy Blend - it is organic and contains roasted dandelion root which is know to support the liver (which is vital to the body’s natural detoxification process). Switching to caffeine-free coffee alternatives has helped me tremendously with managing anxiety.

ingredients

Dandy Blend
plain, unsweetened oat milk
pumpkin puree
pumpkin spice
maple syrup
optional: whipped topping (I love the SoDelicious CocoWhip, usually found in the frozen foods at the grocery store).

substitutions

Dandy Blend - though I have only tried this recipe with the Dandy Blend, I am confident that you could swap it out for regular espresso. If so, omit the hot water unless you would like more liquid. Since espresso is stronger and more bitter than Dandy Blend, you may like to add more sweetener.
Milk - feel free to use your favorite milk. I have only tested unsweetened, plain oat milk - I love the taste and creaminess. Using a different milk may change the flavor and natural sweetness, so adjust the sweetener according to your taste.
Maple Syrup - I have only tested this recipe with maple syrup, though agave nectar (and possibly honey) should work nicely as well, but it won’t have quite the same festive flavor.
Feel free to adjust the sweetness level to your liking, but I find that one tablespoon is the sweet spot (pun intended) for tasting indulgent like a drink I would order at a coffee shop, without being so sweet that I feel icky.

how to make a healthy pumpkin spice latte

It’s super easy! All you have to do is:

Froth and heat your non-dairy milk
In the meantime, stir together the rest of the ingredients in your mug.
Once the milk is hot, pour it over the mixture in the mug.
Top with vegan whipped topping and more pumpkin spice if desired.