Pumpkin spice has its own season—and for good reason!
Fall is one of my favorite times of the year. Pumpkins line porches, apple orchards buzz with families bobbing for apples, and the crisp rustle of leaves fills the air with that unmistakable autumn charm. The days are still sunny, but the mornings carry that brisk breeze that makes you reach for a cozy sweater and your favorite booties before heading out for a morning walk.
Steve and I just returned from our trip to the Muskoka Lakes in Ontario, Canada, where fall was at its absolute peak. Each day the colors grew more vibrant, painting the landscape in fiery reds and golden yellows. We explored trails, toured the lakes, and even caught the local cranberry harvest at the Muskoka Winery and Cranberry Farm. It was spectacular—and with pumpkins and mums decorating every porch and shopfront, pumpkin season was in full bloom.
But with this beautiful season comes an overload of pumpkin spice everything—lattes, breads, cookies, and more. And while those cozy, aromatic flavors are tempting, they can also trigger strong sugar cravings.
Let’s talk about how to enjoy the season without letting sugar take over your fall.
Don’t Start Your Day With Sugar
It’s tempting to grab a slice of pumpkin bread or a pumpkin spice latte for breakfast, but that sweet start can set you up for cravings all day long. When you wake up, your body is coming off a long overnight fast and is often dehydrated—not hungry for sugar.
Instead of reaching for something sweet, start your morning with water and electrolytes.
I love the brand LMNT—it’s perfectly balanced with essential minerals to rehydrate and wake up your system. My morning routine starts with a glass of water when I wake up, followed by a cozy cup of coffee with Steve as we discuss our plans for the day. I add heavy cream and a sprinkle of cinnamon or pumpkin spice for that comforting fall aroma—without the sugar.
Then we head out for our workout, and afterward I add a packet of LMNT to 24 ounces of water. That combination helps me feel grounded, energized, and far less tempted by sugary morning treats.
Prioritize Protein to Tame Cravings
Protein is your best friend when it comes to stabilizing blood sugar and reducing sugar cravings. It keeps you full longer, helps maintain lean muscle, and supports balanced hormones—all key for keeping cravings in check.
As a general guide, I recommend aiming for about .8 to 1 gram of protein per pound of your ideal body weight. For example, if your ideal weight is 130 pounds, shoot for between 104 to 130 grams of protein per day.
Try adding at least 30 grams of protein to each meal—think eggs or sausage for breakfast, grilled chicken or salmon on your lunch salad, and a hearty chili or roast for dinner. You’ll notice how much easier it becomes to say no to those extra sweets.
Choose Healthier Fall Favorites
You don’t have to skip pumpkin spice entirely—just make healthier versions at home.
Did you know that a popular pumpkin spice latte from a coffee shop can contain up to 35 grams of sugar? That’s almost 7 teaspoons!
Instead, try this delicious homemade version that’s full of real food ingredients and free of refined sugar.
Homemade Pumpkin Spice Latte
Ingredients:
- 1 cup milk of your choice (whole, coconut, almond, or oat — see note below)
- 2 tablespoons pure pumpkin purée
- ½ teaspoon pumpkin pie spice (or a mix of cinnamon, nutmeg, and clove)
- ½ teaspoon vanilla extract
- 1 to 2 teaspoons pure maple syrup or a few drops of liquid stevia (to taste)
- ½ cup freshly brewed strong coffee or 1–2 shots of espresso
Instructions:
- In a small saucepan, whisk together the milk, pumpkin purée, pumpkin pie spice, vanilla, and sweetener of choice.
- Warm over medium heat, stirring often, until hot but not boiling.
- Froth the mixture using a handheld frother or blender for 15–20 seconds until light and foamy.
- Pour hot coffee or espresso into a mug, then top with the pumpkin milk mixture.
- Sprinkle a little extra pumpkin spice or cinnamon on top and enjoy the cozy aroma of fall—without the sugar crash.
Note on Non-Dairy Milks:
If you prefer almond or oat milk, read the ingredient label carefully. Many store-bought non-dairy milks contain stabilizers, gums, seed oils, or synthetic vitamins that can cause inflammation or digestive discomfort. Look for brands with simple ingredients—or better yet, make your own! It’s easy and so much fresher.
Homemade Almond Milk
Ingredients:
- 1 cup raw almonds
- 4 cups filtered water
- 1–2 dates (optional, for a touch of sweetness)
Instructions:
- Soak almonds overnight (or at least 8 hours) in a bowl of water.
- Drain and rinse well.
- Add almonds, 4 cups of fresh water, and dates to a blender. Blend on high for 1–2 minutes until smooth.
- Strain through a nut milk bag or fine mesh strainer.
- Pour into a glass jar and store in the refrigerator for up to 1 week.
Separation is normal—just give it a good shake or stir before using. Fresh almond milk has a clean, slightly nutty flavor that’s perfect for lattes, smoothies, or just a cold glass on its own.
If you’re in the mood for something baked, try my Pumpkin Spice Cranberry Muffins made with almond flour and just a touch of natural sweetener—they’re gluten-free, satisfying, and perfect for breakfast or a snack.
And for a savory twist on fall flavors, try my Pumpkin Chili—it’s hearty, full of protein and fiber, and absolutely perfect for cool evenings.
Get Moving and Enjoy the Season
Movement is a natural craving reducer. When you get outside and move, your body releases endorphins, improves insulin sensitivity, and helps balance blood sugar—especially if you’ve indulged in a sweet treat.
Take advantage of the season! Go for a brisk walk among the colorful leaves, hike a local trail, kayak on a calm lake, or even rake leaves (that counts!). These simple movements help use and store glucose for energy instead of storing it as fat—and they help you feel amazing in the process.
Final Thoughts
Pumpkin spice season doesn’t have to derail your healthy habits. By hydrating first thing in the morning, prioritizing protein, choosing real food versions of your favorite treats, and staying active, you can enjoy every cozy flavor of fall—without the sugar crash.
So grab your sweater, breathe in that crisp autumn air, and enjoy all the beautiful flavors and colors this season brings—mindfully and deliciously.
