It’s Pumpkin Spice Latte Season: PSL Recipe, Hold The Sugar Crash!

by Peter Spina
It’s Pumpkin Spice Latte Season: PSL Recipe, Hold The Sugar Crash!

Like anyone with taste buds, I LOVE a warm, delicious, pumpkin spiced latte; especially when I'm wrapped in my favorite sweater, watching the leaves fall from the trees and settle on the ground.

OH FALL -you’re a gorgeous babe!

But, PSLs also have 380 calories in a grande, including 14 g of fat, 52 g of sugar, and 50 g of sugar. Oh Mylanta, that won’t do!

As we’ve mentioned in previous posts, nutrition is a huge piece of the fit, healthy, and happy journey! No matter how many bumper plates you load on your barbell, you can’t outlift a bad diet. You can add 50 mini bands to your arms and pull all day to probably no avail; but why work so hard to drink a latte?

Why not… change the latte?!

Before you leave this site because the suggestion sounds sacrilegious… give me a second to explain!

We found a delicious and way more nutritious option for you PSL lovers that will allow your taste buds and body be happy!

Depending on what protein powder you use, it will have 106 calories, 2 g of fat (but if you’re keto, you can always add coconut oil to increase the fat content), 14 g of carbs, and 1 g of sugar. Plus, this latte has 10 g of protein! Yum!

The Recipe: Pumpkin Spice Protein Latte

Prep time: 5 min | Servings: 2


12 oz brewed coffee (warm)

1 scoop vanilla protein powder

½ tsp pumpkin pie spice

Homemade Pumpkin Pie Spice Mix (Makes ¼ cup)

2 tbs cinnamon

1 tbs ground ginger

½ tbs allspice

½ tbs ground cloves

½ tbs ground nutmeg


Combine the coffee, protein powder, and pumpkin pie spice in a blender. Blend on high for 15 seconds until it’s frothy.

TO MAKE KETO FRIENDLY: Add 2 tbs butter, coconut oil, or heavy cream

TO MAKE COLD:  Add 1 cup of ice and let the coffee completely cool before making the smoothie. Pulse items 2-3 times in the blender to break up the ice, then blend until smooth.

Pumpkin Spice protein Latte


Have your pumpkin pie and eat it, too! Enjoy, Synergee Athletes!