It's Pumpkin Spice Season: Here's How to Order the Healthiest Starbucks Drinks
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September 30, 2021
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With fall on the horizon and those pumpkin spiced lattes pulling us back to Starbucks once more, maybe it's time to take a deep dive into the most awesome beverages and brews adorning the menu. Starbucks is an American staple.
From morning coffees to sweltering summer afternoon iced teas, fabulous fall concoctions (with tons of whipped cream), and winter warmers - this classic coffee shop has been keeping us cozy and hydrated for years. We love coffee and we love slurping or sipping delicious creative Starbuck concoctions.
But, full disclosure - we don't always love how loaded these drinks can be with sugar, calories, and added fats.
Not that we are all about depriving ourselves of pleasure (life is too short), but for health-conscious sippers or those who just don't want to fall into a post-Starbucks sugar crash, we have the lowdown on how to feed your Starbucks obsession, to have your frappucino and eat it too, without having to worry.
The Tastiest Healthy Starbucks Drinks That Are On The Menu
Healthy Starbucks Pumpkin Drinks
Every year we fall hard for the fall favorite of the Starbucks pumpkin lineup. There's something about pumpkin and hot milk that has us ready to don our biggest sweaters, grab our favorite books, and curl up with a hot cup to hide from the bracing weather outside. The sweet pumpkin sauces, whipped creams, and syrups don't get the best rap when it comes to health, but there are ways you can join in the fun of fall with these healthy Starbucks choices.
Pumpkin Spice Hot Coffee
Calories: 90 calories
Ingredients: coffee, almond milk, water, pumpkin sauce and vanilla syrup
A classic fall fave, ask for your tall blonde roast americano and welcome in that sweet and spicy flavor with one pump of pumpkin spice and 3 pumps of sugar-free vanilla syrup. Instead of full fat or any kind of dairy milk, you can order steamed almond milk for a lightly sweetened flavor that works in perfect harmony with the pumpkin flavor.
Iced Pumpkin Spice Latte
Calories: 90 calories
Ingredients: coffee, water, skim milk, half and half cream, sugar free syrup
While it doesn't get the reputation as being one of the healthier Starbucks drinks, you can totally fall in love with the Iced Pumpkin Latte without crashing into a sugar coma. The. Iced Pumpkin Latte is a long term love affair and something we look forward to every fall. All hail the pumpkin! You can say a hearty yes to the ice pumpkin spice latte by saying no to the classic syrup and asking for the sugar-free syrup instead. You can also order the grande unsweetened iced coffee as the base, say no to the classic syrup, ask for the sugar-free syrup instead, and ask for half and half sweet cream instead of full fat.
Pumpkin Chai Tea Latte
Calories: 65 calories
Ingredients: chai tea, skim milk, pumpkin sauce
Naturally spicy, chai tea is such a fall fave for a gentle night in. Chai tea is already laced with shades of cinnamon, warming ginger, spiced black pepper, and earthy cardamom. Throw in some pumpkin and you have a match made in heaven. With only 65 calories and skimmed milk in the place of full fat, this pumpkin chai tea is a soul stirrer.
Healthy Starbucks Drinks - Hot
Curling up with a hot drink doesn't have to mean curling up with the calories. The pleasure of hot drinks can still be had without the mocha sauce, the caramel syrup, and the high-fat cream. Instead, you can rekindle your love affair with a busty blonde espresso or blonde flat white, pretty up your cup with matcha teas, and even say yes to the sweet pleasure of syrups for your taste buds as long as you stay sugar-free. Here are some of our favorite healthy Starbucks drinks that come steaming.
Caffe Americano
Calories: 11 calories
Ingredients: coffee and water
Dress that espresso shot up by simply topping it with water until a natural crema layer coats the top. This is classy coffee, make no mistake. There isn't a whole lot to the Caffe americano but if you skip out on any added sugar, it's one of the best choices for coffee drinkers who want to hang at Starbucks and not stress about the calorie count. In short, it's a step up from the regular espresso thanks to that layer of crema bringing a smoother taste.
Matcha Green Tea Latte (non-dairy)
Calories: 73 calories
Ingredients: green tea, non-dairy milk, water
Matcha green tea bursts at the seams with health benefits. Rich in antioxidants, this powerful brew can do so much for you and if you swap out the full-fat milk for a non-dairy version, it's just 73 calories. Not bad. The latte element of matcha tea is a perfect choice as it makes it super creamy and comforting. Matcha green tea is slightly sweet and grassy with gentle floral notes and the best zen vibes.
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Cappucino
Calories: 93 calories
Ingredients: coffee, milk, and water
Espresso shots meet frothed milk in this classic of the Starbucks drinks. Cappuccinos have fewer calories and milk in them than lattes which gives you a great headstart on reducing the dairy and fat intake. If you want to make it even healthier, you can skip the whole milk and instead opt for skimmed milk to make it a nonfat cappuccino.
Skinny Vanilla Latte
Calories: 100 calories
Ingredients: coffee, milk, water, vanilla shot
There's something no comforting about a tall and foamy, rich and creamy latte. If you love your lattes but want to create a lighter version that still has that sweet vanilla bean flavor, be sure to make yours a skinny. Choose skim milk or fat-free instead of full fat. A shot of sugar-free vanilla syrup brings natural sweetness to each and every sip.
Hot Caramel Macchiato
Calories: 140 calories
Ingredients: coffee, water, milk, syrup
If you want to pick a sweet treat from the Starbucks menu or if you want a coffee drink that brims with sweet syrup flavors and creamy steamed milk, then the Hot Caramel Macchiato is pure magic. A regular coffee espresso is lifted to sweet new heights with the addition of caramel syrup and vanilla syrup before being topped with non-fat milk and drizzled with a touch more caramel. If you prefer this drink with ice, you can ask for a caramel frappuccino instead or a caramel iced coffee but make sure you stick with the low-fat milk and sugar-free syrup if they have it.
Healthy Starbucks Drinks - Iced
From the berry hibiscus refresher to the best healthy Starbucks drinks loaded with ice, the chilled range at Starbucks actually gives you plenty of room to play. Pick iced teas that have a green base, skip the overly sugary fruit juice options, and if ordered iced cappuccino or frappuccino make sure that you swap heavy cream for light cream and normal milk for almond milk. Take a look at our favorite iced healthiest Starbucks drinks.
Cold Brew Coffee
Calories: 1
Ingredients: coffee and water
Whether you need your black coffee to kickstart your brain or because your name is Lorelei Gilmore, then Starbucks classic cold brew is going to sort you straight out. Sometimes on a hot day, hot coffee just isn't going to cut it. Enter the cold brew. Here with just a single calorie and a level of sugar that barely even registers, the cold brew coffee is slowly steeped with water for 20 hours before being served over ice. It's a treat. If you want to bring out the natural chocolate-like flavors of this kind of brewed coffee, you can also ask for a dash of low-fat milk.
Cold Foam Iced Cappucino
Calories: 80 calories
Ingredients: coffee, ice, and milk
On warm spring or summer days, order an iced cold foam cappuccino for a kick. Coffee is shaken up with ice and paired with a cold frothed foam, you don't get much simpler than this when it comes to iced coffee. Swap out the regular milk for nonfat milk or foamy oat milk (or your fave alternative) and you don't even have to dither about the dairy.
Nitro Cold Brew
Calories: 1 calorie
<Ingredients: coffee and water
We will let the single calorie do the talking on this one. The Nitro Cold Brew comes with a single calorie and is as far from a crappy cup of coffee as you can get. The Nitro Cold Brew is made from freshly ground coffee being slowly for over 20 hours before being infused with nitrogen. We know it sounds weird, but nitrogen brings a hint of sweet flavor. It comes out of a tap which also gives it a dark velvet curtain like texture. It's the only way to start the day.
Espresso Frappuccino with Almond Milk
Calories: 90 calories
Ingredients: coffee, dairy-free milk, water
Hey, we weren't out to ruin the pure pleasure of a frappucino for you! All those who need their espresso frap can definitely continue to say a heartfelt yes to their favorite drinks. If you want to make your espresso frappuccino a healthier treat that comes in at less than 100 calories and cuts down on the sugars, then this signature blend should substitute almond milk instead of full-fat milk to hit the mark. Swapping it out for almond milk can fulfil your sweet cravings as it is naturally sweeter than some of the other non-dairy alternatives.
Lemon or Peach Iced Tea
Calories: 54 calories
Ingredients: flavored syrup, water, ice, and green tea
We know, anyone who has sipped ice tea in the south knows that this drink doesn't always get a great rap for being healthy. There can be a lot of sugar in there! But the Starbucks summer version is actually pretty rad and comes in at just 54 calories. Not bad. Pick from either lemon or peach iced tea and you will get a tall chilled drink with an iced green tea base (loads of health benefits there), lifted by simple syrup and here to quench your thirst in an instant.
Cuztomize Your Starbucks Order For A Healthy Refreshment
Ok, if you don't want to be that customer ordering a nonfat caffeine-free one-shot skinny latte with a single pump of sugar-free syrup, then fear not - there is a Starbucks app for making all those lengthy and complicated changes. But also, who cares anyway - order the drink you love. There's always a way to customize your Starbucks order! And here are some of those options for those who want a one-of-a-kind healthy Starbucks drink.
Alternative Milk Options
- Almond Milk - This is the healthiest option you can choose when it comes to the Starbucks milk lineup. It has the least amount of calories of any dairy-free option but also comes with the benefit of natural sweetness too.
- Nonfat Milk - If you can't do without your dairy fix, then at least skip out on the full-fat version and go as close to nonfat as you can get.
- Coconut Milk - Coconut milk is another of the healthier alternatives when it comes to milk. Coconut milk from Starbucks comes in second as being one of the healthiest options.
- Soy Milk - While it's not the most healthy milk choice at Starbucks, soy milk does have less fat than dairy. It is also naturally sweet and has a vanilla-like element to it, so you do get more flavor for the calorie counts cost.
Customized Syrup Options
- Sugar-free Syrups - There are no calories in the sugar-free syrup and it's made with splendor, so while it won't add to your calorie count, it can up your blood sugar. It's still the healthiest option for those wanting their syrup Starbuck fix.
- Vanilla Syrup - Vanilla syrup has 20 calories in it and 5 grams of sugar.
- Caramel Syrup - The Caramel syrup comes also has 20 calories and 5 grams of sugar, but if you opt for the drizzle you can skim 5 calories off that equation.
- Toffee Nut Syrup - Again, 20 calories and 5 grams of sugar tend to be the norm for Starbucks syrups, but you may be able to ask for the sugar-free toffee nut syrup that is being tested out at some locations.
- Pumpkin Flavored Syrups - The pumpkin syrup steps it up a little with 25 calories and 6 grams of sugar per pump. Good thing it only comes round once a year!
So now you know the best options for getting your Starbucks fix without feeling guilty, we say go ahead and enjoy all the pleasures of your fave coffee shop treat. Knowing how to tweak the order so you can get great drinks that make you feel good is only going to make the whole experience so much better. What are your favorite Starbucks drinks? Are you a skinny latte kind of lady or do you prefer to go rogue on the pumpkin spice? Share your thoughts with our lovely VIP Sozy Community.
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