Fall is almost here, and Starbucks’ extremely popular fall menu is back! From the iconic pumpkin spice latte to the pecan crunch latte, these seasonal drinks are perfect for getting into the fall spirit as it approaches. As delicious as these drinks are, they are packed with added sugar, extra calories and are difficult to order often or regularly while trying to reach fitness goals. However, there are alternative ways to order these drinks that are lower in calories so that you can enjoy daily festive Starbucks runs while also reaching your goals! As someone who prioritizes my health and wellness, I’ve compiled a list of my version of the Starbucks fall menu items, plus a few drink customization ideas.
1. PUMPKIN SPICE LATTE
Calories: 129
Original Calories: 390
How to Order:
Grande Iced (or hot) Latte with almond milk
2 pumps of pumpkin spice sauce
2 pumps of sugar-free vanilla syrup
This order is almost identical to the pumpkin spice latte we all know and love, but the better-for-you version. It can also be ordered with ice for the iced latte lovers, or hot if you need some warmth this fall.
2. PECAN CRUNCH LATTE
Calories: 126
Original Calories: 410
How to Order:
Grande Iced (or hot) Latte with almond milk
2 pumps of pecan syrup
2 pumps of sugar-free vanilla syrup
If pumpkin isn’t your favorite, this pecan crunch latte might be! If you love all the pumpkin flavor but are looking to try something new, this is also a great option. Oh, and it’s 284 calories less than the original without lacking a delectable taste!
3. PUMPKIN SPICE BANANA BREAD SHAKEN ESPRESSO
Calories: 129
How to Order:
Grande Oat Shaken Espresso with almond milk
No classic syrup
2 pumps of sugar-free vanilla syrup
1 pump of pumpkin spice sauce
1 pump of banana syrup
Though not on the Starbucks fall menu, this drink can be ordered with a couple of customizations to the classic Starbucks Oat Shaken Espresso. It is a combination of pumpkin, banana, and vanilla flavoring, so if you are a fan of pumpkin spice and banana bread, this one is for you!
4. PUMPKIN CREAM MATCHA
Calories: 121
Original Calories: 350
How to Order:
Grande Iced Matcha Latte with almond milk
No classic syrup
2 pumps of sugar-free vanilla syrup
1 pump of pumpkin spice sauce
Light pumpkin cold foam
As someone who loves matcha and pumpkin, this drink is the perfect combination of both! I’m usually very particular about my matcha; however, this order is a perfect balance of the earthy matcha taste and a warm pumpkin flavor.
5. PUMPKIN CARAMEL COLD BREW
Calories: 97
Original Calories: 250
How to Order:
Grande Cold Brew Latte with almond milk
3 pumps of sugar-free caramel syrup
1 pump of pumpkin sauce
Light pumpkin cold foam (Optional: adds 25-55 cals)
This is just like the pumpkin cream cold brew on the menu, but with caramel added. Personally, I love a combination of pumpkin and caramel, so I crafted this order for both flavors. This drink is perfect for the fall season.
6. PECAN PIE LATTE
Calories: 154
How to Order:
Grande Cold Brew Latte with almond milk
3 pumps of sugar-free caramel syrup
2 pumps of pecan syrup
Nonfat milk foam
Pecan crunch topping
This order is pecan pie in drink form. One of my favorite parts of this time of year is all the seasonal foods and desserts, including pecan pie. Definitely give this a try if you like pecans and a sweeter taste!
Resources:
Starbucks Coffee Company. (2026) Starbucks. https://www.starbucks.com/