Pumpkin Spice Latte Recipe: An Easy, Bone Healthy Fall Favorite

Updated: October 4, 2023

pumpkin spice latte

Homemade Goodness: The Best Pumpkin Spice Latte Recipe

Fall is here and you know what that means: cozy afternoons spent in the company of good friends, clinking mugs of homemade pumpkin spice latte.

Imagine taking that first sip. You’re greeted by the gentle sweetness of real pumpkin puree, followed by a symphony of spices that dance on your palate. Hello, flavor town! 

But this latte isn’t just about tantalizing your taste buds, it’s a treat for your bones too. You see, in addition to being naturally sweet, pumpkin is a significant source of the powerful antioxidant vitamin C, which is essential for supporting your bones [1]. But wait, there’s more!

Pumpkin packs a healthy dose of zinc, phosphorus, potassium, and selenium — bone boosting minerals your skeletal system craves [2] [3] [4]. 

This pumpkin spice latte recipe has it all and then some. It’s bone-healthy. It’s easy. And it’s oh so delicious! Plus, it only takes 20 minutes to whip up. Who could ask for more?

cup of pumpkin spice latte
pumpkin spice latte

Pumpkin Spice Latte

Dietary: Gluten Free, Grain Free
4.75 from 8 votes
Prep Time 5 mins
Cook Time 20 mins
Servings 8
Calories 230 kcal

Ingredients
  

Pumpkin Paste Ingredients

  • 398 ml pumpkin puree 1 can
  • 1 tbsp vanilla extract
  • 1/2 cup maple syrup
  • 3 tbsp cinnamon ground
  • 2 tsp ginger ground
  • 2 tsp nutmeg ground
  • 1 tsp allspice ground
  • 1 tsp cloves ground

Pumpkin Latte Ingredients:

  • 1 cup whole milk
  • 2 tbsp pumpkin paste
  • 2 shots espresso
  • cinnamon dusting

Instructions
 

Preparation

  • In a medium saucepan over very low heat, mix all ingredients.
  • Continuously stir until smooth, ensuring it does not burn.
  • Once warm and fragrant, remove from heat, allow to cool and pour in a mason jar to set.
  • Store paste in the fridge between uses for up to 4 weeks.

Pumpkin Latte Ingredients:

  • Add 2 tablespoons pumpkin spice paste and one cup of milk to a steam cup or saucepan.
  • Steam your milk mixture until frothy with a steaming wand or heat the mixture over the stove.
  • Ready your espresso shot and pour milk mixture over espresso shot.
  • Serve dusted with cinnamon.

Nutrition

Calories: 230kcalCarbohydrates: 33gProtein: 9gFat: 8gSaturated Fat: 5gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 2gCholesterol: 29mgSodium: 105mgPotassium: 598mgFiber: 3gSugar: 26gVitamin A: 8422IUVitamin C: 2mgCalcium: 367mgIron: 1mg
Tried this recipe?Let us know how it was!

 Amazing Bone Health Benefits of Pumpkins

pumpkins

This homemade pumpkin spice latte isn’t just another pretty treat. Oh no, it’s a nutritional powerhouse that means business, especially when it comes to your bones!

In addition to containing the bone protective minerals zinc, phosphorus, potassium, and selenium, pumpkin is also loaded with magnesium.

Now, you’ve heard all about the importance of calcium for your bones, but here’s the twist — calcium can’t do its job effectively without its trusty sidekick, magnesium.

But research shows that nearly 50% of Americans are falling short on their magnesium intake, and some age groups are missing out on even more [5].

That’s why it’s so important to load up on magnesium rich foods. And if you’re in need of some mouthwatering inspiration, look no further. Check out our blog for sweet treats like the decadent, bone-healthy flourless chocolate cake,bone-healthy pecan pie, and healthy, protein-rich cheesecake.

Each of these delightful recipes is a treasure trove of magnesium-packed ingredients. Get ready to tantalize your taste buds and fortify your bones in the most delicious way possible!

Takeaways

Show your taste buds and bones some major love and give this easy, pumpkin spice latte recipe a try. It’s not your ordinary latte. This gem is brimming with bone-protective vitamins, minerals, and antioxidants that your body needs to stay strong and vibrant.

I’d love to hear what you think about the recipe. So don’t forget to leave a comment and let me know how you enjoyed it! 

To learn more about healthy aging and bone health, sign up for our newsletter and receive weekly updates.

Article Sources

  1. Stevenson D.G., Eller F.J., Wang L., Jane J.-L., Wang A.T., Inglett G.E. “Oil and Tocopherol Content and Composition of Pumpkin Seed Oil in 12 Cultivars,” J. Agric. Food Chem. 2007;55:4005–4013. doi: 10.1021/jf0706979.
  2. Maria Batool,1,† Muhammad Modassar Ali Nawaz Ranjha,2,† Ume Roobab,3 Muhammad Faisal Manzoor,4 Umar Farooq,5 Hafiz Rehan Nadeem,6 Muhammad Nadeem,2 Rabia Kanwal,3 Hamada AbdElgawad,7,8 Soad K. Al Jaouni,9 Samy Selim,10,* and Salam A. Ibrahim11,* “Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.),” Source: Plants (Basel). 2022 Jun; 11(11): 1394. Published online 2022 May 24. doi: 10.3390/plants11111394
  3. Fernández-López J., Botella-Martínez C., Navarro-Rodríguez de Vera C., Sayas-Barberá M.E., Viuda-Martos M., Sánchez-Zapata E., Pérez-Álvarez J.A., “Vegetable Soups and Creams: Raw Materials, Processing, Health Benefits, and Innovation Trends,” Plants. 2020;9:1769. doi: 10.3390/plants9121769.
  4. Roongruangsri W., Bronlund J. A Review of Drying Processes in the Production of Pumpkin Powder. Int. J. Food Eng. 2015;11:789–799. doi: 10.1515/ijfe-2015-0168.
  5. Rebecca B Costello, Ronald J Elin, Andrea Rosanoff, Taylor C Wallace, Fernando Guerrero-Romero, Adela Hruby, Pamela L Lutsey, Forrest H Nielsen, Martha Rodriguez-Moran, Yiqing Song, Linda V Van Horn, “Perspective: The Case for an Evidence-Based Reference Interval for Serum Magnesium: The Time Has Come,” Adv Nutr., 2016 Nov 15;7(6):977-993. doi: 10.3945/an.116.012765. Print 2016 Nov.

Article Comments

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Recipe Rating




  1. Debbie Justus

    October 5, 2023 , 11:00 am

    Why would you recommend coffee as it depletes calcium from the bones.
    There are several other choices that would be bone safe.

  2. Yoori AlgaeCal

    October 5, 2023 , 2:35 pm

    Great question, Debbie! Good news for coffee-lovers, you can still enjoy your morning (and afternoon) coffee and have healthy bones! Our bone-health expert, Lara Pizzorno, has written an article on this topic HERE if you’d be interested in taking a look! Please let us know if you have any follow-up questions! 🙂

    – Yoori

  3. Susan

    October 28, 2023 , 11:55 am

    Can this be made with almond milk and monk fruit sweetener to make it lower sugar and lower calorie?

  4. Kendra AlgaeCal

    October 30, 2023 , 2:50 pm

    You’re welcome to experiment with the recipe with those substitutions, Susan! Let us know how it goes! 🙂 – Kendra

  5. Therese Ozanick

    November 26, 2023 , 4:00 pm

    I am gluten free AND dairy free as well as low carb, so as yummy as this looks by reviewing the recipe, I don’t think it will work for me. coconut milk would increase fat content, and almond milk wouldn’t have the creamy consistency to compare to cow’s milk.

  6. Yoori AlgaeCal

    November 27, 2023 , 4:11 pm

    We understand that this recipe may not be a good fit for you, Therese! If you are interested, we have many other bone-health recipes on our blog HERE :).

    – Yoori

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,