Fall is finally here, and Starbucks of course was ahead of the season with all the fall flavors out in late August and early September. I am obsessed with the fall flavors and fall drinks! I love both apple and pumpkin flavors, so it’s been difficult to decide on my drink choice! As a healthy, fitness-focused mom, I feel incredibly guilty loading my body up with a lot of fat, sugar and caffeine, so I of course have figured out some amazing, super tasty drinks for way less calories! A lot of people don’t realize there are some small tweaks you can make when you order a drink, that save hundreds of calories, yet you still get an amazing drink that tastes just the same or even better! Starbucks continue to offer more and more non-dairy, lighter milk options like Almond Milk and Oatmilk, as well as sugar-free flavors to help reduce sugar and calories for those of us that want to indulge in a lighter way! This year, exploring the Starbucks menu with an eye towards healthier alternatives has become a personal mission, aiming to savor the joys of the season without the guilt. From the creamy Pumpkin Cream Cold Brew to the richly spiced Apple Crisp Oatmilk Macchiato, it’s time to discover how we can indulge in our favorite fall flavors while keeping our health in check.
Quick Tips To Understand Nutritional Content in Standard Drinks:
Cracking the code to healthier fall indulgence at Starbucks doesn’t have to be like unraveling a mystery. It’s all about zooming in on the nutritional content of those tempting seasonal sips. I’ve been poring over the nutrition facts, and what catches my eye every time are the grams of sugar and fat content listed beside each dreamy fall concoction. These aren’t just numbers; they’re like secret messages telling us which choices can align with our weight loss goals or simple health-conscious living. By making mindful selections – opting for an almond milk latte over whole milk, or choosing a pump of pumpkin sauce rather than going all in with whipped cream and caramel drizzle – we’re not just savoring the flavors of fall; we’re doing it in a way that respects our body’s needs. Understanding this has transformed how I look at Starbucks’ menu, turning each order into a carefully crafted balance between indulgence and health.
Starbucks Secretly Healthy Fall Drink I LOVE:
Iced Apple Crisp Almond Milk Macchiato:
Embracing the flavors of apple with a healthier twist, this drink swaps traditional syrups for brown sugar syrup, reducing overall sugar content while maintaining that beloved fall taste. By changing this to an almond milk macchiato, you are saving calories and reduce the pumps of the apple brown sugar syrup for less sugar!
Ask for:
Grande apple crisp oatmilk macchiato:
1 pump Apple Brown Sugar Syrup
1 pump Sugar Free Vanilla
Replace oatmilk with almond milk to save calories!
Pumpkin Cream Cold Brew with Almond Milk:
A fantastic alternative to the heavy creams, asking for almond milk not only cuts down on the fat but also the grams of sugar, letting us enjoy that pumpkin flavor guilt-free.
Ask for:
Grande Pumpkin Cream Cold Brew:
2 pumps SF Vanilla Syrup
Splash of almond milk creamer
Tall Caramel Apple Spice with Light Cream:
By choosing light cream over whipped cream and asking for a smaller size, we significantly decrease the calorie and fat intake, making it a smarter choice for those crisp mornings.
Ask for:
Tall Caramel Apple Spice:
1 pump Cinnamon Dolce Syrup
1 pump Sugar Free Vanilla
light whipped cream
Iced Pumpkin Spice Latte with Almond Milk:
Opting for almond milk and a single pump of pumpkin sauce significantly reduces the sugar content, offering a lighter version of this fall classic without sacrificing taste.
Ask for:
Iced Grande Pumpkin Spice Latte:
Almond Milk
2 pumps Pumpkin Sauce
No Whipped Cream
Chai Tea Latte with Almond Milk:
The warm spices of chai get a health-conscious makeover with oat milk and1 pupmp of chai syrup, making it an ideal pick-me-up that respects both our taste buds and waistlines.
Ask for:
Grande Chai Tea Latte:
Almond Milk
1 pump Sugar Free Vanilla
1 pump Chai
Pumpkin Coconut Latte
Ask for:
Grande pumpkin spice latte
1/2 the pumpkin sauce
Coconut milk
Pumpkin Spice Flat White
Ask for:
Grande flat white
Pumpkin spice topping
Almond milk
Hot Chocolate
Ask for:
Grande skinny hot chocolate
Almond milk
PUMPKIN CINNAMON ICED COFFEE
~90 CALORIES
HOW TO ORDER:
Ask for a grande unsweet iced coffee
1 pump pumpkin sauce
3 pumps of sugar free cinnamon dolce syrup
Splash of cream
PUMPKIN TOFFEE COLD BREW
~80 CALORIES
HOW TO ORDER:
Ask for a grande cold brew with cream
1 pump pumpkin sauce
1 pump toffee nut
Cinnamon powder on top
SALTED CARAMEL PUMPKIN COLD BREW
~100 CALORIES
HOW TO ORDER:
Ask for a grande cold brew
1 pump pumpkin sauce
1 pump dark caramel sauce
Splash of sweet cream
Pumpkin spice topping
PUMPKIN BROWN SUGAR COLD BREW
~80 CALORIES
HOW TO ORDER:
Ask for a grande cold brew
1 pump pumpkin sauce
2 pumps brown sugar syrup
Splash of half and half
One packet of zero calorie sweetener
Cinnamon powder on top
Customizing Your Order
I’ve found some hacks that really work for me, and I think they’ll help you too. First off, let’s talk milk. Whether it’s the creamy base of an iced pumpkin spice latte or the splash in your caffè misto, the milk choice matters. I always opt for almond or oat milk. Not only do they add a subtle nutty flavor that compliments the warm spices of fall drinks brilliantly, but they’re also lower in calories and sugar compared to whole milk or even nonfat milk.
- Requesting less syrup is another trick of mine. Did you know a single pump of pumpkin sauce or caramel drizzle can pack in more sugar than you might expect? By simply asking for half the syrup or opting for sugar-free syrup in drinks like the cinnamon dolce latte or caramel macchiato, I still get that seasonal sweetness without the sugar overload.
- Choosing cold foam over whipped cream is my go-to for a lighter finish. It gives that rich, creamy texture without the heaviness of whipped cream. Plus, when it’s made with non-dairy milk, it’s even better for those of us watching our intake.
These simple swaps and suggestions don’t just apply to the fall season at Starbucks; they’re my year-round approach to enjoying my favorite drinks. It’s amazing how a few small changes can make a significant impact on your sugar and calorie intake, allowing you to savor the season without the regret.
Seasonal Sips Without the Regret
As we embrace the cozy vibes of the fall season, I’ve taken you on a flavorful journey through Starbucks’ menu, pointing out healthier fall drinks amidst the tempting swirl of pumpkin spice and everything nice. Focusing on healthy fall Starbucks drinks, I shared my personal explorations and the delightful discoveries of new fall drinks and classic favorites, all while keeping an eye on sugar content and making simple swaps for a healthier sip. From the creamy richness of oat milk to the subtle sweetness of almond milk, and even the tempting swirl of cold foam, it’s been an adventure in finding ways to enjoy those signature fall flavors without straying from our wellness goals.
But, it’s not just about the drinks themselves; it’s about making mindful choices. Whether it’s choosing a smaller size, opting for sugar-free syrup, or even just indulging in the seasonal joy of a new raccoon cake pop, each decision plays a part in our larger wellness journey. Remember, enjoying a seasonal drink doesn’t have to mean compromising on health. So, as the leaves start to turn and the air gets crisp, I encourage you to try these healthier Starbucks options. Customize, enjoy, and let yourself savor the season without the regret. Happy fall, everyone!