A Cozy Pumpkin Spice Latte (That Won’t Spike Your Blood Sugar)

There’s nothing wrong with loving a seasonal latte. But if you’re in perimenopause, the standard café version is typically loaded with sugar and low on substance and can leave you jittery, bloated, and crashing by mid-morning.

This homemade version is a simple way to enjoy all the cozy fall flavours you love, while being a little kinder to your hormones. It’s naturally sweetened, dairy-free, and made with real pumpkin (hello, fibre!). Plus, it comes together in under 10 minutes.

Why This Latte is Midlife-Friendly

As hormones shift, your body becomes more sensitive to blood sugar swings. That mid-morning crash after a sugary drink? It’s more intense now. This recipe helps:

• Support blood sugar balance with fibre-rich pumpkin

• Minimize the spike with just 1½ tbsp maple syrup

• Give you cozy fall flavour without the crash

Want more easy ways to support your hormones through food? Grab the free hormone-friendly meal guide to get started.

Ingredients:

• ½ cup coffee

• 2 tbsp pureed pumpkin

• 1½ tbsp maple syrup

• ½ tsp pumpkin pie spice

• ¾ cup unsweetened almond milk

• ½ tsp vanilla extract

• cinnamon (optional)

Directions:

1. Brew your coffee and set it aside.

2. In a saucepan over medium heat, stir the pumpkin, maple syrup and pumpkin pie spice until combined. Slowly whisk in almond milk. Bring the mixture to a low simmer, stirring occasionally and remove from the heat. Stir in vanilla extract.

3. Transfer milk mixture to a blender and pulse several times until foamy and frothy. (You can also use a hand-held immersion blender instead.)

4. Add milk mixture to your hot coffee. You may want to use a spoon to gently hold back the frothy top layer while pouring. Top your latte with this remaining froth.

5. Top with a dollop of homemade whipped cream or coconut whipped cream (optional) and sprinkle with additional pumpkin pie spice or cinnamon. Enjoy!

Need More Meal Ideas?

Subscribe to our newsletter for exclusive healthy meal ideas, or grab one of the weekly meal guides packed with all the nutrients you'll need to thrive in perimenopause and beyond.