The Healing Powers of Pumpkin Spice + Recipes to Enjoy without the Sugar Overload
Pumpkin spice has become the unofficial flavor of autumn. It’s cozy, warming, and instantly makes you feel like fall is here. But beyond the infamous lattes and sugary treats, there’s real wisdom behind these spices. The spices used to create ‘pumpkin spice’ are traditionally used in herbal medicine, with ingredients that support digestion, circulation, and immunity. When we peel back the layers of syrup and whipped cream, we discover that maybe it’s popularity is more than superficial.
What’s in Pumpkin Spice?
More than just a coffee house syrup… the real spices behind pumpkin spice.
Cinnamon: Cinnamon helps balance blood sugar, and is also antimicrobial and anti-inflammatory. It can curb sugar cravings and improve circulation, which is especially useful in colder months.
Nutmeg: Nutmeg has been used for centuries to ease bloating, nausea, and even sleeplessness when taken in small amounts.
Ginger: Spicy ginger supports healthy digestion, soothes nausea, and is a natural anti-inflammatory. It too warms the body up with its warming kick and has immune boosting benefits!
Cloves: Cloves are one of the most antioxidant-rich spices! They support in anti inflammatory ways, as well as providing anti microbial benefits, and help to regulate blood sugar.
Allspice: Despite its name, allspice isn’t a blend but a single berry with anti-inflammatory, cancer fighting, and digestive benefits. Allspice can also help with clearing congestion in cold and flu season.
Blended together, these spices warm the body, stoke digestion, boost immunity, and offer a gentle mood lift. It’s no wonder it's a fall favorite!
The Downside of Pumpkin Spice Season
Unfortunately, most popular drinks and store-bought treats turn this healing blend into a sugar trap. Extra syrups, whipped cream, and artificial additives can overshadow the wellness benefits of the spices themselves. However, with a little homemade creativity, you can enjoy the flavour (and the healing) without the sugar overload.
Recipes to Enjoy Pumpkin Spice Without the Sugar Crash
Instead of turning to syrup-filled lattes or pastries, try these nourishing, lower-sugar ways to enjoy the magic of pumpkin spice:
1. Pumpkin Spice Latte (the Healthy Way)
1 cup of your favorite milk (choose unsweetened if using plant based)
2 tbsp pure pumpkin purée
½–1 tsp pumpkin spice blend
½ tsp vanilla extract
1 tsp maple syrup or a few drops of stevia (optional)
1 shot espresso or ½ cup strong coffee
Whisk milk, pumpkin, spices, and vanilla together over low heat until warm and frothy. Pour over coffee, sweeten to taste, and sip without guilt.
2. Pumpkin Spice Chia Pudding
½ cup chia seeds
2 cups unsweetened almond milk
1 tsp pumpkin spice
1 tsp vanilla extract
2 tbsp pumpkin purée
1–2 tsp maple syrup or monk fruit sweetener
Mix all ingredients, refrigerate overnight, and enjoy topped with walnuts or pecans. A blood-sugar-friendly breakfast or snack.
3. Pumpkin Spice Roasted Nuts
2 cups mixed nuts
1 tbsp coconut oil, melted
1 tsp pumpkin spice
Pinch of sea salt
1–2 tsp maple syrup (optional)
Toss everything together, spread on a baking sheet, and roast at 300°F for 20 minutes. Crunchy, warming, and nutrient-dense. Plus is makes a perfect fall gift!
4. Pumpkin Spice Energy Balls
1 cup rolled oats
½ cup almond butter
¼ cup pumpkin purée
1 tsp pumpkin spice
1 tbsp chia seeds
2 tbsp hemp hearts
2 tbsp maple syrup or honey
Mix well, roll into bite-sized balls, and refrigerate. Perfect for an afternoon pick-me-up without the sugar crash.
5. Pumpkin Spice Protein Granola
11 grams of protein per serving for a fall start to your day! Pair with greek yogurt for an extra protein boost!
6. Pumpkin Spice Breakfast Cookies
Healthy cookies? Don’t mind if I do!
Happy Fall!