The most iconic symbol of fall is officially here. No, not sweater weather or Halloween decor—we’re talking about pumpkin spice lattes.
Coffee chains across the country—namely Starbucks and Dunkin’—have reintroduced fall-inspired drinks on their menus. But while PSLs and other seasonal favorites are a defining part of autumn for many people, they’re not exactly the most nutritious choices (they’re often high in added sugar, saturated fat, and calories).
But that doesn’t mean you have to swear off your favorite seasonal beverage. Here, seven registered dietitians (including myself) share our favorite fall coffee shop orders, which include some better-for-you alternatives to your classic pumpkin spice latte.
This is my go-to autumnal drink oder, though it’s not necessarily overtly fall-inspired. The nutty flavor of matcha offers the same warm, fuzzy feelings that a pumpkin spice latte would.
Plus, oat milk helps me avoid any stomach discomfort from dairy, and matcha green tea is packed with antioxidants that can help reduce bodily inflammation while providing a boost of energy.
“I’m not a fan of highly sweetened coffee drinks like pumpkin spice lattes or mochas, but prefer a basic latte,” Roxana Ehsani, RD, LDN, a sports dietetics specialist based in Miami, Florida, told Health. “In the fall it’s nice to add a sprinkle of fall flavors, so I opt for a dash of cinnamon if it’s available.”
Ehsani chooses dairy milk since it’s a source of complete protein, meaning it contains all nine essential amino acids.
“Many non-dairy milks alternatives provide little protein and fall short on the essential nutrients dairy milk provides, like vitamin B12, iodine, and choline,” she explained.
When it comes to fall drinks, Kristen Carli, RD, registered dietitian and owner of Camelback Nutrition and Wellness in Arizona, is a fan of a hot chai latte with soy milk.
“Chai lattes are fairly high in sugar, but I love them so much that I don’t sweat it,” she told Health.
Carli said she embraces this beverage in moderation, but she does opt for soy milk in her chai lattes since it’s a better source of protein as compared to other plant-based milks.
For Brianna Wieser, RDN, LD, a senior program specialist at health company MOBE in Minnesota, a double espresso with steamed oat milk and a little cinnamon is her favorite fall pick-me-up.
“There’s plenty of sweetness from the oat milk and it’s a comforting treat as the weather begins to cool,” she told Health.
Wieser opts for oat milk to avoid the bloating she sometimes experiences from cow’s milk, as well as to lower her intake of saturated fats. Plus, she loves the taste, and it pairs nicely with a sprinkle of cinnamon to embrace the season.
As a lover of warm fall spices, Meggie Connelly, RDN, LDN, a polycystic ovary syndrome (PCOS) dietitian and owner of Be Balanced Nutrition Services in Florida, usually orders a Starbucks iced coffee with two pumps of Cinnamon Dolce syrup, a splash of cream, and a sprinkle of cinnamon.
“Usually a grande iced coffee is sweetened with four pumps of syrup, but I find that reducing the pumps of syrup by half stills provides the perfect amount of sweetness,” Connelly told Health.
Asmita Batajoo, RD, a clinical dietitian for Kaiser Permanente in California, said she usually keeps her coffee order simple: a steaming cup of plain black medium roast coffee.
This is her everyday order, but Batajoo also enjoys a Starbucks Pistachio Cream Cold Brew from time to time in the fall.
“Really not much nutritional consideration goes into this drink selection, as it’s more of an infrequent treat for me,” she told Health. “But I do get the smaller size to lessen the sugar.”
In the fall, Amy Davis, RD, LDN, owner of The Balanced Dietitian in New Orleans, Louisiana, told Health that she goes for a medium Starbucks Salted Caramel Cream Cold Brew with one pump of vanilla syrup instead of two.
The drink is under 250 calories, while still offering the perfect amount of sweetness and satiating richness from the cold foam topping, she said.
“I still consider this a festive treat that’s enjoyed maybe twice a month,” Davis said, “but it’s still a healthier option than other drinks.”
