Make Your Own Pumpkin Spice Latte

Yes, everybody in America knows how hot of a product the beloved pumpkin spice latte is. Unfortunately, the most commonly consumed version of this drink is loaded with sugar that is likely genetically modified and a variety of potentially hormone disrupting compounds like “natural” flavors and pesticide residues which can produce a variety of problems(R).

Luckily, there is an alternative to this sugary obsession that can taste just as delightful and make you feel infinitely better than it’s main stream counterpart.

I’m going to give you a couple of options here. For me, I enjoy using bullet proof lattes every morning to get my body into fat-burning mode. So for you intermittent fasters and ketogenic dieters out there, the following option is for you:

Bullet Proof-ified Pumpkin spice latte:

  • 8-10 oz organic, as freshly roasted and ground as possible, coffee
  • 1/2 tsp pumpkin spice seasoning, brewed in coffee with a pinch of real, high quality salt like pink Himalayan or fleur de sel
  • 1/2- 1 1/2 tbs grass-fed butter, preferably cultured and organic, raw is even better (yes,¬† I said butter– just try it)
  • 1/2-1 1/2 tbs coconut oil, preferably organic
  • 1-2 tbs of grass-fed collagen such as great lakes or vital proteins (optional)

***Note: Be sure if this is the first time consuming a bullet-proof type beverage, that you start SLOW with the coconut oil and butter. So, start with 1/2 tsp of each, or maybe even a little less, and go from there the next day (if you so choose). Your body and digestive system need time to adjust to this amount of fat so you don’t want to add the maximum amount on your first go around.

  1. Blend all ingredients in blender for about 30 seconds. Blending will transform this odd- seeming combination of fat and antioxidant rich ingredients into a super frothy latte like substance that will have you swooning and sustained all the way into the afternoon.
  2. Pour into your favorite cup and enjoy.
  3. Notice how sustained and energetic you are for the rest of the day, likely much less dependent on your next meal than you normally are. This is a great way to break your body into intermittent fasting, which is a great way to increase metabolism due to enhanced mitochondrial function.

Version # 2: For the sweets- loving coffee drinker

This version will be a lot closer to an actual pumpkin spice latte from Starbucks but takes a little more work than the latter and works. It can be a great treat for those less concerned about their intake of carbohydrates. I will also add provisions for those who want to watch their carbs but still want something more like the Starbuck’s version.


  • Home made nut milk or Raw milk. To find quality raw milk near you, click here. A quick recipe for your own, home made dairy free milk substitute is as follows: I will use an example of almond milk, but you can use other nuts and seeds to make your milk as well (click here for recipe). For the commonly known and loved almond milk (which most stores sell on shelves with little to no actual almonds in them) (R), you can simply mix 1 cup almonds with 2 cups water and a dash or so of vanilla extract and/ or cinnamon and/ or a date if you so desire, blend for about 2 minutes until creamy. Next, strain using a fine-mesh strainer or a cheesecloth or nut milk bag if you want to be fancy. You can increase your amount just make sure the ratio of almonds to water is 1:2, or adjust according to your desired thickness. If you’re used to the kind from the store you may want yours a little more watery. This same ratio will also work for making your own coconut milk if you happen to have shredded coconut lying around instead.
  • 2 tablespoons organic pumpkin puree
  • 1/2 teaspoon Vanilla Extract
  • 1/2 tsp pumpkin spice seasoning (ginger, cinnamon, nutmeg and clove. If you have allspice instead of one or all these, that can work, as it contains everything besides the ginger and it will definitely still give you that warm cozy fall feeling.)
  • 1/2-1 1/2 teaspoons of maple syrup or alternative sweetener, this can be swapped out for sugar free monk fruit extract, xylitol if tolerated or stevia. If you have organic brown sugar or organic beet or cane sugar, that works too. Just start small with the amount because often much less is required than one would think. Most of the sugar that is added commercially is meant to get you addicted. Plus, nobody wants type 2 diabetes when you would’ve been perfectly content without it
  • 6-8 ounces strong brewed organic coffee, preferably an espresso blend. Extra points if you have an actual espresso machine.
  • I would still add about 1 tablespoon altogether of coconut oil and/or grass-fed butter to increase your fat intake so you’re more satisfied throughout the day


  1. Heat milk in a saucepan (watch closely and try not to boil so as not to either separate the nut-milk or denature the vital, nourishing proteins in the raw milk).
  2. Brew coffee, adding in the pumpkin spice blend with the grounds and a sprinkle of real salt to add minerals for balanced electrolytes and in turn nourish the adrenals.
  3. Blend all ingredients for 30 seconds in blender.
  4. Pour and enjoy.