Starbucks officially brought back their pumpkin spice latte yesterday, and of course I had to go grab one. 🍂 A few sips in, it tasted like fall in a cup… but then came the sugar high (and the crash that followed). That’s when I knew it was time to bring back my own version-the one that gives you all the cozy fall vibes, but without the sugar overload AND high in protein

Why You’ll Love This Recipe

This isn’t just a “lightened up” PSL. It’s packed with protein, customizable, and quick to make-aka all the things I want in my daily coffee.

• Protein Boost: With 30+ grams of protein, this latte doubles as fuel for your workout or your morning hustle.
• Customizable: Dairy-free? Vegan? Tracking macros? Easy swaps make it fit your lifestyle.
• Quick & Easy: Toss everything in a blender and you’re done in under five minutes.
• All the Cozy Vibes: It tastes like fall in a cup-without the sugar crash.

Ingredients

Here’s what you’ll need to make it:

• 1 cup whole milk (or almond, oat, coconut—whatever you like best). Just make sure your plant based milk doesnt have extra added inflammatory oils. I linked ones i like.
• 1 scoop vanilla protein powder (whey or plant-based, depending on your preference)
• 1 tablespoon canned pumpkin
• ½ teaspoon pumpkin pie spice (cinnamon, nutmeg, ginger, cloves)
• ½ cup cold brew coffee (or 2 shots espresso)
• Whipped cream (optional but makes it feel extra coffee-shop special)
• A sprinkle of pumpkin pie spice for the top

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How to Make It

1. Blend it up: Add milk, protein powder, pumpkin, pumpkin pie spice, and coffee to a blender. Blend until smooth and creamy.
2. Choose hot or iced: Pour it over ice for a cold version, or heat it up on the stove/microwave for a cozy hot latte.
3. Top it off: Add whipped cream and an extra sprinkle of pumpkin spice. Trust me, this step makes it next-level.

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Macros

• Calories: 282
• Protein: 33g
• Carbs: 14g
• Fat: 10g

Perfect as a post-workout refuel or a morning pick-me-up.

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Make It Your Own

This recipe is super flexible—here are a few easy swaps:

• Vegan: Use almond, oat, or coconut milk + plant-based protein.
• Lower fat: Choose low-fat milk or almond milk.
• Decaf: Swap in decaf cold brew or espresso. You can even try it with tea for a fun twist.

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FAQs

Can I make it hot?
Yes! Just heat up the milk before blending, and skip the ice.

Best protein powder for this recipe?
I used vanilla whey, but any vanilla protein works. Plant-based protein is great too-just know the texture may change a little.

Fresh pumpkin vs canned?
Both work! Canned is quicker, but fresh pumpkin purée is a nice option if you have it on hand.

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I love PSL season

just as much as anyone else. But instead of the sugar crash, this version gives me the cozy fall vibes and leaves me feeling fueled and satisfied. It’s my go-to way to enjoy pumpkin spice season – protein-packed, delicious, and guilt-free.

So if you’re grabbing your Starbucks PSL this week, maybe give this version a try too. You might just find it becomes your new favorite. And if you do make it, tag me – I’d love to see your cozy fall creations.