Creating a low-calorie, low-fat, and low-sugar pumpkin spice latte at home is a great idea that will help you cut down on calories, sugar and $$$.  Here's a simple and deLISH recipe to try:

Homemade Low-Calorie Pumpkin Spice Latte Recipe 

Ingredients 

1 cup unsweetened almond milk (or any milk of your choice)

2 T. pumpkin puree (canned or homemade)

1 T. maple syrup (or sweetener of your choice)

½ teas. pumpkin pie spice *I like Trader Joe’s

½ teas. vanilla extract

½ cup brewed espresso or strong coffee 

DIRECTIONS: 

1. In a small saucepan, combine the almond milk, pumpkin puree, maple syrup, pumpkin pie spice, and vanilla extract.
2. Heat the mixture over medium heat, stirring frequently, until it starts to steam. Do not boil.
3. Blend (optional): For a smoother texture, you can blend the heated mixture in a blender until frothy.
4. While heating the milk mixture, brew your espresso or strong coffee.
5. Pour the brewed espresso or coffee into a mug. Slowly pour the heated milk mixture over the espresso.

Optional Garnish: Sprinkle a pinch of pumpkin pie spice or cinnamon on top for added flavor. 

Benefits

Nutrient-Dense: Pumpkin puree adds fiber and essential nutrients like vitamin A.

Control Over Ingredients: You can choose healthier sweeteners and milk alternatives.

Cost-Effective: Making it at home saves money compared to buying from a coffee shop.

Make Ahead: In batches to save time

Homemade vs. Starbucks Pumpkin Spice Latte Nutritional Comparison

Homemade Low-Calorie Pumpkin Spice Latte (Per Serving) 

Calories: ~90-120 kcal

Fat: ~2-4g

Saturated Fat: ~0.5-1g

Carbohydrates: ~15-18g

Sugars: ~8-10g

Fiber: ~2-3g

Protein: ~1-2g

Vitamin A: ~100% of the Daily Value (DV) (from pumpkin)

Calcium: ~25-30% DV (varies with milk choice) 

Starbucks Pumpkin Spice Latte (Tall, 12 oz, with 2% milk)

Calories: 300 kcal

Fat: 11g

Saturated Fat: 6g

Carbohydrates: 40g

Sugars: 39g