Drinks Pumpkin

Healthy Pumpkin spice Chai

Fall is coming upon us and I am seeing everyone getting excited with their PSLs and other pumpkin drinks. I see a ton of “healthy Starbucks drinks” all over social media. Can I say that it drives me absolutely insane?

The versions I see on social media are always promoting “SF (sugar free syrups). That is the opposite of what I would recommend doing for your health. Sugar free syrups are loaded with artificial sweeteners. These are damaging to your gut, which is damaging to your overall health. I know it sounds like “Sugar Free” should be a great option, but trust me it is not.

I hate to break it to you but there really is no way to make any of these drinks healthy when you are at a coffee shop.

I have created a delicious healthy pumpkin spice syrup that you can add to your Chai tea or to your Espresso. It is made with organic canned pumpkin, nutmeg, ginger, cinnamon, allspice and cloves. You can also make it as sweet as you would like with some honey or maple syrup.

A great place to source organic spices is from Thrive Market. That is where I get almost all of my spices and canned goods.

You can make this hot or iced! I almost always prefer iced.


3/4 cup-1cup of Canned Pumpkin

1/2-1 cup of coconut milk (Additive free) or Organic cows milk.

1 tsp Ground Ginger

1 tsp Ground Clove

1 tsp Allspice

1 tsp Ground Cinnamon

1 tsp Ground Nutmeg


Simply put all of these ingredients into a vitamin or blender and blend together until a smooth consistency is created.

Depending on how strong you want the pumpkin flavor you can add more pumpkin.

Once it’s blended you can refrigerate in a jar for about a week.


Brew yourself 8 ounces of Chai tea and add 2-3 tablespoons of the syrup, then top with some honey or maple syrup.


Brew 6-8 ounces of Chai tea and throw in a vitamix with some ice, then add 2-3 tablespoons of syrup with some honey or maple syrup.

I love using loose leaf Tea, you can get it at Natural Grocers and then I use unbleached tea bags of the chai blend. I fill three tea bags full with 8 cups of water and boil them over the stove. I let them simmer on low for about 8 minutes and I store it in a glass container in the fridge.

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