Healthy Pumpkin Spice Chai

Healthier 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.

Healthy Pumpkin Spice Chai

Difficulty: Beginner Prep Time 15 mins Cook Time 5 mins Rest Time 5 mins Total Time 25 mins
Servings: 5
Best Season: Fall


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.



  1. Instructions for the pumpkin syrup

    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.


    To make the Tea: Add a tablespoon or two of the pumpkin syrup to a freshly brewed cup of chai tea. Add honey or maple syrup if you want it sweeter.


    Use whatever chai tea bags you would like.


    For Iced:

    If you want a concentrate of Iced chai:

    Boil 4-5 Cups of water and add 4-5 tea bags and let simmer on low for about 15 minutes. Once it is cooled you can store in glass container in fridge. 


I have only ever used canned coconut milk for this recipe but I am sure any other type of milk would work just fine.


I personally only recommend canned coconut milk for plant based milk because it is the cleanest version.

If you go for cows milk, I recommend searching for organic and grass fed.


Keywords: Pumpkin, paleo, chai, coffee drinks,
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