BOO! I am so ready for the fresh cool air of Fall after an endless Florida Summer. Everywhere I go they are advertising pumpkin drinks, so here’s my low-fat, low sugar, low cost version. Add a scoop of vanilla protein power and you have a meal. Try substituting chia tea for the coffeee. The possibilities are endless!!

As a mom who cooks for a family with a variety of tastes and needs, I’m always looking for ways to change up a healthy recipe to meet the needs of each individual.  My Hubby runs on caffeine. Our daughter wants ice cream! Our son needs the extra protein powder and the potassium from a banana for boxing.  I need low-sugar and EASY!

If this recipe is too large for you, set some of it aside before adding the ice and save it for another meal. When you come back to the pre-mixed ingredients, add a new spin to it. Variety is the spice of life. Using a proven recipe in a variety of ways, creates new healthy habits.

• If you like Starbucks, you might want to add some sweetener. It was sweet enough for me, but the kids wanted more sugar.

• Add Vanilla, Banana or Chocolate Protein Powder to use as a meal replacement drink.

• Add a Banana to make it both creamy and sweeter with a potassium bonus.

Iced Pumpkin Latte’ Low-fat, Low-sugar

Rating: 5

Total Time: 10 minutes

Yield: 2 cups

Serving Size: 1 cup

Calories per serving: 94

Fat per serving: 74 fat calories, total fat 2.4g, trans fat 0g

Good Points: low in saturated fat, no cholesterol, high in dietary fiber, high in manganese, high in magnesium, high in pantothenic acid, high in riboflavin, high in selenium, very high in vitamin A
Nutrition Facts: 94 calories, 72 calories from fat, total fat 2.4g, trans fat 0g, cholesterol 0mg, sodium 72mg, total carbohydrates 14g, dietary fiber 2.7, sugars 7g, protein 4.8g, vitamin A 191%, calcium 6%, vitamin C 4%, iron 9%
Note: use unsweetened almond milk instead of soy milk to reduce the sugar.


  • 1 cup fresh brewed coffee (caffeine count is your choice!)
  • 1 cup soy milk, almond milk or skim milk
  • 1/2 cup cooked pumpkin (I used canned, 100% pumpkin)
  • 1/2 tsp. natural vanilla extract
  • 1/4 tsp. cinnamon
  • 1/4 tsp. nutmeg
  • 1 cup Ice (If you like it hot, leave out the ice.)


  1. Blend together in the Vita-Mix or blender until smooth and creamy
  2. Sprinkle some nutmeg or cinnamon on top.
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