As the leaves turn and the air cools, and all the influencers wrap up their European summer vacations, Starbucks heralds the arrival of fall with a fan-favorite lineup of seasonal drinks. Each year, as soon as the temperature dips below 75 degrees in New York, it’s like something goes off—suddenly, I need an IV drop of warm, spice-infused caffeine. But as delicious as these beverages are, they’re often packed with sugar and calories that might not align with everyone’s wellness goals. In this blog post, I’m going to show you how you can enjoy these seasonal favorites while keeping it lighter and healthier. While there’s nothing wrong with ordering your drink that traditional way, if you’re watching your calorie intake or just trying to shave a few extra grams of sugar off your morning joe, I think you’ll love the swaps and tips I have to help you enjoy the flavors of fall guilt-free.
First up on our Starbucks fall menu makeover is the classic Pumpkin Spice Latte.
The Starbucks Pumpkin Spice Latte is made with 2% steamed milk, sweetened pumpkin spice sauce, espresso, whipped cream and pumpkin spice topping. A 16 fl oz grande size contains 390 calories, 14 g fat, 52 g carbs, and 14 g of protein.
For a lighter twist, here’s how to order my version:
- Grande Caffe Misto with Almond Milk
- Add 3 Pumps Pumpkin Sauce
- Add 1 Pump Sugar Free Vanilla Syrup
- Add Pumpkin Spice Topping
My version comes in with only 150 calories, 2 g fat, 29 g carbs, and 9 g protein.
There are certainly ways to make it even lighter which would involve adding less pumpkin sauce but I find that this version still has almost all the flavor while saving you 240 calories!
Next up on our Starbucks fall menu makeover is the Iced Apple Crisp Oatmilk Shaken Espresso.
The Starbucks Iced Apple Crisp Oatmilk Shaken Espresso is made with ice, oatmik, brewed espresso and apple brown sugar syrup. A 16 fl oz grande size contains 180 calories, 4.5 g fat, 34 g carbs, and 2 g of protein.
For a lighter twist, here’s how to order my version:
- Grande Iced Shaken Espresso with Almond Milk
- No Classic Syrup
- Add 2 Pumps Apple Brown Sugar Syrup
- Add 1 Pump Sugar Free Vanilla Syrup
- Add Spiced Apple Drizzle
- Add Cinnamon Powder
My version comes in with only 85 calories, 2 g fat, 16 g carbs, and 1 g protein.
Last up on our Starbucks fall menu makeover is the Apple Crisp Oatmilk Macchiato.
The Starbucks Apple Crisp Oatmilk Macchiato is made oatmik, brewed espresso, apple brown sugar syrup, and spiced apple drizzle. A 16 fl oz grande size contains 320 calories, 10 g fat, 56 g carbs, and 3 g of protein
For a lighter twist, here’s how to order my version:
- Grande Caffe Misto with Nonfat Milk
- Add 2 Pumps Apple Brown Sugar Syrup
- Add 1 Pump Sugar Free Vanilla Syrup
- Add Spiced Apple Drizzle
- Add Cinnamon Powder
My version comes in with only 150 calories, 1 g fat, 29 g carbs, and 7 g protein.
