Here's how to order (or make) a 'skinny' pumpkin spice latte

Amy Haneline, Indianapolis Star
·2 min read

Editor's note: This story was originally published in 2018. We are resurfacing it as part of our fall coverage.

I will burpee for beer. Or for a pumpkin spice latte.

Starbucks' beloved pumpkin spice latte returned early this year — on Aug. 30 for its 19th year. That means extra time to take in those extra calories.

Worth it.

But if there is a way to minimize the damage, but maximize the fall goodness, I'm willing to give it try. So I asked nutritionist Stephanie Martin from Greenwood's Martin Nutrition and Fitness how to order a "skinny" version.

Pumpkin spice latte calories

A grande pumpkin spice latte with 2 percent milk and whipped cream is 380 calories, according to Starbucks' website. This includes 14 grams of fat, 52 gram of carbs and 50 grams of sugar. Not bad, but not great either.

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How to order a 'skinny' pumpkin spice latte at Starbucks

Ask for nonfat milk and no whipped cream, says Martin. This will reduce the calories in a grande cup by 120, making it 260 calories, 0 grams of fat, 51 grams carbs and 49 grams sugar. For an even healthier (and dairy-free) version, ask for almond milk and still no whipped cream. This reduces the drink to 230 calories.

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I drank a full-fat, grande pumpkin spice latte. Now what?

Hit the gym, says Martin. Here are some options she recommends to burn those 380 calories based on a 155-pound person:

  • 30 minutes of running at 8.5 mph

  • 30 minutes of running at 5 mph at an incline of 5 percent grade

  • 35 minutes of burpees

  • 20 minutes of Tabata workout

  • 30 minutes of rock climbing

  • 30 minutes of swimming

  • 35 minutes of vigorous indoor rowing

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'Skinny' pumpkin spice latte recipe

Martin has a recipe for making an even skinnier version of a pumpkin spice latte at home for 200 calories or less. If you are watching your sugar intake, this is really the way to go.

Calories and nutrition:

Made with plain almond milk and coconut whip: 100 calories, 5 grams of fat, 11 grams of carbs, 4 grams sugar.

Made with Silk Protein Nut Milk:200 calories, 10 grams of fat, 15 grams of carbs, 6 grams of sugar, and bonus, 11 grams of protein.

Ingredients:

  • 2 tablespoons canned pure pumpkin puree

  • ¼ teaspoon pumpkin pie spice

  • 8 ounces almond, coconut or cashew milk, unsweetened vanilla (for extra protein use Silk Protein Nut Milk)

  • 1 teaspoon vanilla extract

  • 3-4 tablespoons strong coffee

  • 1-2 teaspoons Stevia

Directions:

Mix everything but the coffee with a fork or whisk. Then, for a hot latte, you can either microwave or heat on the stove. Add coffee and whisk again. If desired, top with SO Delicious Coconut Whip.

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This article originally appeared on Indianapolis Star: 'Skinny' pumpkin spice latte: How to order or make one