Pumpkin spice lattes have become a fall favorite for many coffee drinkers. The traditional pumpkin spice latte is made with sugary syrup, steamed milk, espresso and topped with whipped cream. This indulgent beverage can rack up the calories and fat quickly. Fortunately, many coffee shops now offer a “skinny” version of the pumpkin spice latte, allowing customers to enjoy the flavors of fall without all the excess calories. So how exactly do you order a skinny pumpkin spice latte? Here is a quick guide to ordering this lighter seasonal beverage.
Specify “Skinny” Pumpkin Spice
The first step is to clearly state that you want a skinny version of the pumpkin spice latte when ordering. Popular coffee shop chains like Starbucks now offer skinny options for their seasonal drinks, but you need to specifically request it. Say something like “I’ll have a tall skinny pumpkin spice latte please” to make it clear you want the lighter version. Simply asking for a pumpkin spice latte will get you the full-fat classic version topped with whipped cream. Being clear upfront that you want the skinny preparation is key.
Request Nonfat Milk
Another important component is to ask for nonfat or skim milk in your skinny pumpkin spice latte. The standard version is typically made with whole milk or 2% milk, both of which add saturated fat and calories. Opting for nonfat milk is an easy way to lighten up your pumpkin spice latte. You can say “with nonfat milk please” when ordering to ensure you get the lowest calorie milk option.
Hold the Whipped Cream
Whipped cream is a common topping for pumpkin spice lattes, but it can add unnecessary calories and fat without contributing much in terms of flavor. To make your skinny pumpkin spice latte, be sure to ask for it without whipped cream. Simply saying “no whipped cream, please” when ordering is enough to ensure your drink won’t be topped with the heavy cream. Going without whipped cream is an easy way to shave points off the calorie count.
Request Sugar-Free Syrup
The vanilla and pumpkin spice syrups that flavor this beloved fall drink are often loaded with sugar. To slim your drink down, ask if sugar-free syrup is available. Many coffee shops will accommodate requests for sugar-free or lower sugar syrups. If you have the option, sugar-free vanilla and pumpkin syrups are ideal for cutting down on calories and carbohydrates.
Ask About Low-Calorie Sweeteners
If sugar-free syrup isn’t available, find out if your barista can use low-calorie sweeteners like stevia or Splenda to sweeten your skinny pumpkin spice latte. A packet or two of stevia or other no-calorie sweeteners can mimic the sweetness of standard syrups without adding extra sugar and calories. This helps create a flavorful seasonal beverage that won’t overload your calorie budget for the day.
Nutrition Information
So just how many calories can you save by “skinny-fying” your pumpkin spice latte? Here is a nutrition comparison of a medium 16 oz pumpkin spice latte made two ways1:
| Version | Calories | Total Fat | Saturated Fat | Sugar |
|---|---|---|---|---|
| Regular (2% milk & whipped cream) | 440 | 19g | 12g | 50g |
| Skinny (nonfat milk & no whipped cream) | 100 | 2.5g | 2g | 12g |
1 Nutrition estimates based on popular coffee shop chains
As you can see, just by making a few tweaks and ordering a skinny version, you can save yourself 340 calories, 16.5g of fat, and 38g of sugar compared to a medium regular pumpkin spice latte. That’s certainly nothing to scoff at!
Big Calorie Savers
Looking at the numbers, the biggest calorie savers are:
- Using nonfat instead of 2% milk: 80 calories saved
- Holding the whipped cream: 50 calories saved
- Sugar-free syrup instead of regular: 190 calories saved
So focusing on getting nonfat milk, no whipped cream, and sugar-free syrup in your skinny pumpkin spice latte are the most impactful tweaks for your waistline.
Customizing Your Skinny Pumpkin Spice Latte
Keep in mind you can further customize your skinny pumpkin spice latte to suit your preferences and dietary needs:
Make it Extra Hot or Iced
Feel free to order your skinny pumpkin spice latte hotter if you like piping hot coffee – it won’t affect the calorie count. Or enjoy it over ice for a cold fall treat!
Adjust the Portion Size
You can order a petite, tall, grande or venti skinny pumpkin spice latte. Consider your calorie needs and adjust the size accordingly. Get a petite 8 oz if you want to be extra calorie-conscious or treat yourself to a venti 20 oz for a larger skinny sip.
Add a Dash of Cinnamon
Ask to have cinnamon sprinkled on top of your skinny pumpkin spice latte for an extra dash of flavor and fiber without adding calories.
Substitute Alternative Milk
If you can’t do dairy, try ordering it with almond milk, coconut milk, oat milk or another milk substitute you enjoy. Just be sure to stick with unsweetened varieties.
Include Natural Sweeteners
In lieu of syrup, you can ask for a sprinkle of cinnamon or dash of pumpkin pie spice to naturally enhance the flavor. A spoonful of pure pumpkin puree can also add sweetness without sugar.
Flavor Combinations To Try
Beyond the traditional pumpkin spice flavor, get creative with these skinny latte ideas:
Pumpkin Pie Latte
– Sugar-Free Vanilla Syrup
– Pumpkin Pie Spice
– Nonfat Milk
– No Whipped Cream
– Dusting of Cinnamon
Pumpkin Chai Latte
– Sugar-Free Chai Syrup
– Pumpkin Pie Spice
– Nonfat Milk
– No Whipped Cream
– Dash of Cardamom
Pumpkin Mocha Latte
– Sugar-Free Mocha Syrup
– Pumpkin Pie Spice
– Nonfat Milk
– No Whipped Cream
– Dusting of Cocoa Powder
Pumpkin Caramel Latte
– Sugar-Free Caramel Syrup
– Pumpkin Pie Spice
– Nonfat Milk
– No Whipped Cream
– Drizzle of Caramel Sauce
Mix and match your favorite sugar-free syrups and spice combinations to create a healthy fall-flavored latte you look forward to sipping all season long.
Ways To Further Cut Calories
If you want an extra light pumpkin spice latte, consider these tweaks:
- Ask for 1 pump of syrup instead of the standard 2-3 pumps
- Request half the usual amount of pumpkin pie spice
- Substitute stevia for sugar-free syrups
- Order a smaller size like a tall or petite
- Use 2 shots of espresso instead of the typical 3 for less volume
- Ask for light or wet foam to cut down on milk
- Get it without espresso for an ultra low-calorie option
With these easy swaps and size adjustments, you can create a skinny pumpkin spice latte personalized for your calorie goals.
Staying Within Your Calorie Budget
A medium 16 oz skinny pumpkin spice latte made with nonfat milk and sugar-free syrup clocks in around 100 calories. That fits into even a tight 1,200 calorie/day diet with room to spare for balanced meals and snacks. However, portion size, additions and customizations can impact that calorie count. Be mindful of your daily calorie budget and order your drink accordingly. Getting a small instead of a large or forgoing the extra syrup pumps can help you stay on track. Enjoy your skinny pumpkin spice latte as an occasional treat without derailing your healthy eating habits.
Potential Benefits of Choosing Skinny
Beyond just saving calories, there are other potential benefits to opting for a skinny pumpkin spice latte:
More Protein
Using nonfat milk gives you more protein than the whole milk in a regular pumpkin spice latte. Extra protein helps keep you full and satisfied.
Less Sugar
Cutting down on the sugar-loaded syrups reduces blood sugar spikes and crashes. You’ll get a more sustained energy boost.
More Nutrients
Nonfat milk has vitamin D, potassium and other nutrients that you miss out on with heavy cream.
Healthier Fats
Nonfat milk provides a small dose of beneficial unsaturated fats without unhealthy saturated fat.
Fewer Calories
With a skinny version, you get to sip a delicious pumpkin spice latte for under 200 calories rather than over 400 calories.
Potential Downsides to Limiting Indulgences
While ordering skinny pumpkin spice lattes does save you calories, fat and sugar, having it every day could lead to feelings of deprivation. Other potential downsides include:
Lack of Satisfaction
Skinny versions may not provide the same richness and decadence as a full-fat indulgence.
Orthorexia Triggers
Being overly rigid about “healthy” eating can contribute to disordered eating patterns.
Stress and Anxiety
Obsessing over food choices and calorie counts can create unnecessary stress.
Social Isolation
Turning down treats because they aren’t skinny enough can lead to feeling excluded.
Metabolic Slowdown
Repeated calorie restriction can potentially slow your metabolism over time.
Healthy Relationship with Food
While ordering lower calorie items can be part of a healthy lifestyle, it’s important not to be overly restrictive. Be mindful of your thoughts around food and if ordering skinny feels necessary or stressful rather than simply being a preference. You deserve to enjoy a regular full-fat pumpkin spice latte or other treat on occasion without guilt. Find a balance between nourishing your body and delighting your taste buds. Get the skinny version when it suits your day’s calorie allotment – but don’t sweat the extras on occasion either if it makes your heart and taste buds happy!
Conclusion
Enjoying pumpkin spice flavor seasonally doesn’t have to derail your diet. By ordering a skinny version without heavy cream and sugary syrups, you can indulge for just around 100 calories. Customize your skinny pumpkin spice latte with sugar-free flavors, spices and your choice of nonfat or alternative milks. Keep an eye on portion size and additions to determine the best calorie fit for your day. Sticking to just 1 skinny pumpkin spice latte per day as an occasional treat helps prevent feelings of deprivation while still being calorie-conscious. Savor the flavors of fall – just order your PSL skinny style!