Skip Starbucks: Healthy Pumpkin Spice Creamer Inside

Did you know a Starbucks Pumpkin Spice latte contains 50g of sugar? 😵 Save your money and try this healthy, delicious, dairy-free Pumpkin Spice Creamer instead

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Let’s take a moment to chat about coffee creamers. You’d think something as simple as creamer would be harmless in your morning routine, right? But have you ever checked the ingredient labels?

Spoiler alert: it’s not pretty.

A lot of store-bought creamers are packed with fillers, emulsifiers, and refined sugars—ingredients that can seriously impact your gut, hormone balance, and immune health. And don’t even get me started on the sugar bomb in a Starbucks Pumpkin Spice Latte (50g in a Grande! 😱). Not exactly what we want during cold and flu season, right?

The American Heart Association recommends a maximum daily intake of sugars of 25g for women and 36g for men

There are some better ingredient PSL creamers on the market, like:

• Malk PSL Creamer

• Laird Superfood Powder Creamer

But they are not cheap…

Don’t fret - I got you. Easily whip up a tasty, healthier alternative at home with my recipe instead. Not only will it save you money, but it’ll also keep out all the inflammatory, immune-weakening junk.

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My dairy-free Pumpkin Spice Creamer recipe is packed with cozy fall flavor and none of the inflammatory stuff!

If you are a nutrition nerd: The pumpkin puree adds a solid dose of beta-carotene, which your body turns into vitamin A, a key player in immune function. MCT oil brings healthy fats for your mitochondria and brain without raising the bad cholesterol, while oat milk powder gives it that creamy, naturally sweet goodness.

Why dairy-free? Studies¹ suggest that for some people, milk proteins can increase respiratory tract mucous production and find their respiratory symptoms like nasal congestion, chronic cough, and even asthma, improve upon dairy elimination.

P.S. If you don’t like pumpkin spice - simply remove the pumpkin puree and pumpkin spice from the recipe and you can make a normal, healthier creamer (I almost always make my own creamer, and I usually omit the maple syrup when I make it but I’ll leave that up to you!)

Pumpkin Spice Creamer Recipe (Refined Sugar-Free)

Ingredients:

1. 1 cup water

2. 2 tablespoons JOI Oat Milk Powder (code PLATEFULHEALTH20 for 20% off)

3. 1.5 tablespoon MCT oil

4. 1/3 cup pumpkin puree

5. 1/2 teaspoon pumpkin spice

6. 1 teaspoon vanilla extract

7. 2 tablespoons maple syrup (omit if you prefer unsweetened like me, or increase if you like it sweet)

Instructions:

1. Blend everything together in a high-speed blender for about 1 minute until smooth and creamy.

2. Store in an airtight jar in the fridge. It’s good for up to 10 days (and possibly longer if you’ve got a reliable refrigerator).

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1. Bartley J, McGlashan SR. Does milk increase mucus production? Med Hypotheses. 2010 Apr;74(4):732-4. doi: 10.1016/j.mehy.2009.10.044. Epub 2009 Nov 25. PMID: 19932941.