Two Ways to Get Your Pumpkin Spice Fix and Avoid the Sugar

🍂 Yummy Recipes for Autumn (or Any Time of Year!)

By Jenny Steadman, Family Wellness publisher November 7, 2018

It's autumn in the United States, and that means it is officially pumpkin spice season. Any drink, cereal, cookie, cake, snack, and treat you can imagine can be found with the seasonal flavoring.

I am a sucker for them all.

But be warned ... 

These pumpkin spice items are often so loaded up with sugar that even the most innocent-sounding items are more of a treat than you might have intended. My biggest piece of advice to you: If you want to enjoy the flavor of the season, be an informed consumer (read labels!). Better yet, make pumpkin-spiced items yourself.

Here are two super simple recipes that I love this time of year. Each of them offers a dose of deliciousness without all of the added sugar:

Pumpkin Spice Coffee Hack

I'm a huge fan of pumpkin spice coffee but, unfortunately for me, it's hard to find in decaf form. 

Enter my hack! 

Just add a small amount of pumpkin pie spice (1/4 teaspoon for 1 cup of coffee) to the coffee grounds in your brew basket and — voilà! You've got pumpkin spice coffee! 

Pumpkin Pie Smoothie

I also love sweet pumpkin spice treats. To help me avoid sugary store-bought treats with that taste, I've created my own pumpkin pie smoothie.

This is NOT a sweet drink. It's creamy and pumpkin-y and has all of the right flavors. It's also full of healthy fats, protein, and pumpkin! 


  • 1 cup non-dairy milk
  • 2/3 cup pumpkin puree
  • 2 Tbsp coconut butter
  • 2 Tbsp raw cashews
  • 3 oz. tofu
  • 2 Tbsp pumpkin pie spice (or to your liking)
  • 1/2 tsp vanilla extract
  • 1/2 cup ice cubes (optional)
  • Optional bonus: Add 2 Tbsp cocoa powder for a chocolate punch!


Blend together, top with cinnamon, and enjoy! Makes 1 smoothie.

This story was originally featured in our monthly Macaroni Kid Family Wellness newsletter. Interested in helping your family get healthier? Check out Family Wellness and subscribe to the free monthly newsletter!