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.
Next, we have a lightened up version of the Apple Crisp Oatmilk Macchiato.
The Starbucks Apple Crisp Oatmilk Macchiato is made with 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.
In the holiday spirit? Why not try my lower calorie ginger bread latte swap?
The traditional Starbucks gingerbread late is made with 2% milk, brewed espresso, gingerbread syrup, whipped cream and pumpkin spice topping.
To make it lighter, here’s how to order my version:
- Grande Gingerbread Latte with Almond Milk
- Reduce syrup to 2 Pumps Gingerbread Syrup
- Add 2 Pumps Sugar Free Vanilla Syrup
- No Whipped Cream
- 2 Espresso Shots
- Add Pumpkin Spice Topping
My version comes in with only 125 calories, 4 g fat, 24 g carbs, and 1 g of protein compared to the original that comes in at 310 calories, 14 g fat, 35 g carbs, and 12 g of protein.
Craving a warm praline latte?
Give my version a try!
The traditional Starbucks Chestnut Praline Latte is made with 2% mik, chestnut praline syrip, whipped cream, brewed espresso, and their chestnut praline topping. A 16 fl oz grande size contains 330 calories, 14 g fat, 42 g carbs, and 12 g of protein
For a lighter twist, here’s how to order my version:
- Grande Chestnut Praline Latte with Almond Milk
- Reduce syrup to 2 Pumps Chestnut Praline Syrup
- Add 2 Pumps Sugar Free Vanilla Syrup
- No whipped cream
- Add Chestnut Praline Topping
My version comes in with only 135 calories, 4 g fat, 24 g carbs, and 1 g protein
If you want more ideas for how to lighten up your favorite drinks or just want to learn how to better navigate the Starbucks menu, CLICK HERE to get a copy of my FREE Starbucks survial guide. Who says you can’t have your latte and your goals too?
