For basic American girls like me, fall officially begins the day that Starbucks releases the Pumpkin Spice Latte.
Back in college, I was so obsessed with PSLs I used to save my entire annual Starbucks budget for Pumpkin Spice Season. Was I extra? Oh heck yes. Did I enjoy every sip? Absolutely!
10 years later, Starbucks has expanded it’s menu to include several new delicious fall beverages, each more delicious than the last.
Of course, now that I’m older and more concerned about both my financial health and sugar consumption, I no longer order my daily fall drinks. However, I still love treating myself to the occasional low cal (and low sugar) drink!
As a former Starbucks barista, I’ve created several low cal Starbucks fall drink recipes that taste just as delicious as the originals, but are a lot healthier. To order, select your desired size and give your barista the following drink modifications.
Note: Venti hot and iced drinks have different volumes, and therefore have slightly different recipes. For drinks that come in both hot and iced versions, I’ve split the recipes accordingly.
1. Pumpkin Spice Chai Tea Latte
A few years ago, Starbucks added a creative drink to their fall beverage lineup: the Pumpkin Spice Chai Tea Latte. Interestingly enough, this drink was a longtime, secret favorite amongst Starbucks baristas. It was exciting to finally share the drink with the public!
While the Pumpkin Spice Chai is no longer on the official Starbucks menu, it still occasionally pops up on social media as part of the elusive “Starbucks secret menu.”
If you want to enjoy a healthier version of the Pumpkin Spice Chai this fall, order the following:
Low Cal Pumpkin Spice Chai Modifications
- Tall: Chai Tea Latte, only 2 pumps of Chai, add 1 pump Pumpkin Sauce, substitute nonfat milk
- Grande: Chai Tea Latte, only 3 pumps of Chai, add 1.5 pumps Pumpkin Sauce, substitute nonfat milk
- Venti (hot): Chai Tea Latte, only 4 pumps of Chai, add 2 pumps Pumpkin Sauce, substitute nonfat milk
- Venti (iced): Chai Tea Latte, only 5 pumps of Chai, add 2.5 pumps Pumpkin Sauce, substitute nonfat milk
2. Apple Crisp Oatmilk Macchiato
This year, Starbucks added a new player to their fall drink lineup: the Apple Crisp Oatmilk Macchiato!
Surprisingly, the Apple Crisp Oatmilk Macchiato isn’t very sweet- but don’t let that dissuade you from trying it. This drink perfectly embodies the flavor of a caramel apple.
Low Cal Apple Crisp Oatmilk Macchiato Modifications
- Tall: 1.5 pumps of Apple Brown Sugar, light drizzle
- Grande: 2 pumps of Apple Brown Sugar, light drizzle
- Venti (hot): 2.5 pumps of Apple Brown Sugar, light drizzle
- Venti (iced): 3 pumps of Apple Brown Sugar, light drizzle
If you want to lower your calories even further, you can substitute nonfat milk in place of the standard Oatmilk.
3. Pumpkin Spice Latte
You can’t go wrong with the traditional Starbucks fall staple- the Pumpkin Spice Latte!
This festive twist on a classic latte is well-loved for a reason. It literally tastes like fall in a cup!
Low Cal Pumpkin Spice Latte Modification:
- Tall: 2 pumps Pumpkin Sauce, substitute nonfat milk, no whip
- Grande: 2.5 pumps Pumpkin Sauce, substitute nonfat milk, no whip
- Venti (hot): 3.5 pumps Pumpkin Sauce, substitute nonfat milk, no whip
- Venti (iced): 4 pumps Pumpkin Sauce, substitute nonfat milk, no whip
4. Pumpkin Cream Cold Brew
When Starbucks released the Pumpkin Cream Cold Brew a few years ago, it instantly became a fan favorite. The drink contains a perfect balance of pumpkin sweetness and coffee flavor that makes it absolutely irresistible!
While the Pumpkin Cream Cold Brew is my favorite fall Starbucks beverage, I find it’s standard recipe to be too sweet- I order the beverage with no pumps of vanilla by default. However, if you love this drink as-is, the recipe below will taste almost identical to the original.
Low Cal Pumpkin Cream Cold Brew Modifications
- Tall: Substitute 1 pump Sugar Free Vanilla Syrup, add 1 packet of Stevia
- Grande: Substitute 2 pumps Sugar Free Vanilla Syrup, add 2 packets of Stevia
- Venti: Substitute 3 pumps Sugar Free Vanilla Syrup, add 3 packets of Stevia
- Trenta: Substitute 4 pumps Sugar Free Vanilla Syrup, add 4 packets of Stevia
Of course, if you’re looking to enjoy a creative fall beverage that isn’t low-calorie, we’ve also got you covered.
Hope you have a lovely, pumpkin-filled fall!