DIY Low Sugar Recipes for Your Favorite Fall Seasonal Drinks

munk pack fall coffee recipes

Written by Jen Scheinman, MS, RD

While the end of summer may mean shorter days and colder weather, autumn ushers in a relatively new seasonal tradition that many of us look forward to — that of the pumpkin spice latte. Every year, this classic fall drink begins to appear in our favorite coffee shops, signaling it’s time to break out the sweaters and boots and enjoy our favorite comfort foods and warming beverages. While the pumpkin spice latte is perhaps the original coffee shop cult favorite, new fall-inspired drinks continually pop up on menus around the country. While these drinks may offer a taste of nostalgia, they also come with an alarming amount of sugar and other questionable ingredients. 

If you want to enjoy these seasonal favorites, but in a healthier way, I’ve got you covered. My versions of these drinks are all plant-based and low in sugar but don’t skimp on the enjoyment factor! These recipes use real food ingredients and are easy and quick to make. 


The recipes below all use liquid stevia drops for sweetness; however, you can use your sweetener of choice or no sweetener at all. Honey and maple syrup are a great way to add sweetness and enhance the flavor to the drinks, and one teaspoon will only add 5-6 grams of sugar.  

I’ve paired these drinks with some of my favorite Munk Pack Keto Bars for the ultimate fall snack! Try one today and let me know which is your favorite!

Pumpkin Spice Latte

The classic pumpkin spice latte may be the “OG” of seasonal drinks, but it comes with a hefty nutritional price tag. A 16 ounce PSL has 390 calories and 50 grams of sugar, roughly the equivalent of 12 teaspoons of sugar! Here’s our take on a healthier way to enjoy your PSL.

low sugar pumpkin spice latte

DIY Keto Pumpkin Spice Latte
My take on the PSL has only 2 grams net carbs and I think it tastes better than the real thing. Whip one up in less time than it takes to wait in line at the coffee shop.

Ingredients:

  • ¾  cup brewed coffee (or espresso)
  • ¾ cup non-dairy milk of your choice (barista blends will froth better)
  • 1 tbsp pumpkin puree
  • ½ tsp pumpkin pie spice
  • ½ tsp vanilla extract 
  • A few drops of liquid stevia to taste 

Directions:

  1. In a small saucepan, whisk together the dairy-free milk, pumpkin puree, and pumpkin pie spice. Slowly bring to a simmer and remove from the heat
  2. Add the vanilla extract and stevia
  3. Using either a handheld milk frother or a blender, blend the liquid till it becomes foamy
  4. Pour coffee into a large mug and pour the milk mixture slowly on top
  5. Optional – Sprinkle with a bit more pumpkin pie spice, add a cinnamon stick or a dollop of non-dairy whipped topping 

Pairs best with Munk Pack Macadamia White Chocolate Keto Nut & Seed Bar.

Pumpkin Cream Cold Brew

This drink is new on the Starbucks menu, using all the flavors of the PSL but with the smooth taste of cold-brewed coffee. A grande order has 250 calories and 31 grams of sugar.  While way less sugar than the latte version, it’s still quite a lot of sugar for anyone watching their sugar intake. 

low sugar pumpkin cream cold brew

DIY Pumpkin Cream Cold Brew
You can use iced coffee or cold brew for my version of this treat. Take note that plant-based milks don’t whip up as nicely as their dairy counterparts, so you will not get the same level of foam as you would with using cream. Cold full-fat coconut milk or coconut cream will whip up the best.

Ingredients:

  • ¾ cup cold-brewed coffee or iced-coffee
  • ¾ cup non-dairy milk of your choice 
  • 1 tbsp pumpkin puree
  • ½ tsp pumpkin pie spice
  • ½ tsp vanilla extract 

Directions:

  1. Add non-dairy milk, pumpkin pie spice, and vanilla to a chilled bowl and mix with a hand mixer until frothy and foamy. You can also use a blender for this but you will likely not get the same thick whipped cream like consistency as you would using the hand mixer
  2. Pour coffee into a large glass with ice
  3. Top coffee with the whipped mixture and sprinkle with pumpkin pie spice

Pairs best with Pumpkin Seed Cinnamon Almond Keto Nut & Seed Bar.

Apple Crisp Macchiato

Nothing quite says fall like apple flavored foods. The Apple Crisp Macchiato combines the rich flavors of coffee with the bright spices of warm apple cider. This original has 300 calories and 45g of sugar!

Apple Cider Macchiato

DIY Apple Crisp Macchiato

We’ve cut the sugar content quite a bit by eliminating the caramelized drizzle and brown sugar syrup. Garnishing with a sprinkle of cinnamon or a cinnamon stick is a healthier replacement to the drizzle while still making it feel like a special drink you want to savor every sip of.

Ingredients:

  • ¾  cup brewed coffee 
  • ¾ cup non-dairy milk of your choice (barista blends will froth better)
  • 2 tbsp apple cider or apple juice
  • 1/8 tsp cinnamon
  • 1/8 tsp nutmeg
  • 1/8 tsp ginger
  • A few drops of liquid stevia to taste 

Directions:

  1. In a small saucepan, whisk together the dairy-free milk, apple cider, and spices. Slowly bring to a simmer and remove from the heat
  2. Using either a handheld milk frother or a blender, blend the liquid till it becomes foamy
  3. Pour coffee into a large mug and pour the milk mixture slowly on top
  4. Optional – Sprinkle with ground nutmeg, cinnamon or a cinnamon stick 

Pairs best with Munk Pack Maple Pecan Keto Granola Bar.

Apple Cranberry Refresher

Dunkin Donuts has made a fall-themed version of their green tea refreshers. A large Apple Cranberry Refresher has 180 calories and 32 grams of sugar. While this is less than some of the other beverages on this list, that is still pretty high. Our version only has 4 grams of carbs per serving.

low sugar cranberry refresher

DIY Apple Cranberry Refresher 

This cool and refreshing drink is perfect for those warm fall days where it feels like summer is still lingering on. You could also serve this hot all through the colder winter months.

Ingredients:

  • 1 green tea bag
  • 1 apple cinnamon tea bag
  • 1 ½ cups boiling water
  • 2 tbsp unsweetened cranberry juice
  • A few drops of liquid stevia to taste

Directions:

  1. Steep the green tea and apple cinnamon tea together in boiling water
  2. Remove tea bags after 5 minutes and allow to cool
  3. Pour over ice in a large glass
  4. Stir in cranberry juice and stevia
  5. Optional – garnish with some sliced apples or a cinnamon stick

Pairs best with Munk Pack Caramel Sea Salt Keto Nut & Seed Bar.

I hope you enjoy these DIY fall drink recipes! Let me know if you try them and leave any more recipes you would like to see in the comments!

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