Last Updated on October 13, 2022
It’s still a million degrees outside, so it hardly feels like fall, but you would never know it as soon as you step into Starbucks and find yourself awash in a sea of pumpkin spice. Not that I’m complaining, because in my book, fall starts when Starbucks says it does. Look, I don’t make the rules here; I just follow them, ok?
And while those tasty, sugar-laden, whipped cream-covered fall drinks are delicious, they hardly make a great addition to your diet. However, there are ways to enjoy your favorite fall treats while still hitting your daily macros. I scoured TikTok and Instagram for the best off-menu recipes. Some were great, some were just ok, and some hit the trash can harder than I hit the margaritas on Labor Day weekend.
After all that extensive research, I’ve compiled a list of the top five low-calorie Starbucks Fall 2022 recipes to help you enjoy the season and still hit all your fitness goals.
5. This Iced Apple Crisp Americano comes courtesy of TikTok fitness influencer @trainwithshay. It tastes every bit as good as the Iced Apple Crisp Oatmilk Macchiato, but for just 75 calories. Here’s how to order it:
Grande Iced Americano
One pump of Apple Brown Sugar Syrup
Three pumps of Sugar-Free Vanilla Syrup
A splash of oat milk
Cinnamon powder topping
It’s yummy, lightly sweet, and will handle your fall cravings!
4. If you love a good Chia Latte, the Iced Pumpkin Chai is for you. I found this one on TheRealFashionista.com, and it’s worth every one of the 100 calories in a grande. The recipe goes as follows:
Grande Iced Chai Latte
Almond Milk
Two pumps Chai
Two pumps of Pumpkin Sauce
3. If you’re like me and find yourself hauling kids to school at 7:00 am when it’s freezing outside, you might need a hot drink. So for those chilly fall mornings, @themacrobarista on Instagram brings us a Pumpkin Spice Latte variation that clocks in at just 90 calories. Here’s what to ask for:
Grande Americano with two shots of espresso
Two pumps of pumpkin
Two pumps of sugar-free vanilla
A splash of half and half
Extra pumpkin spice powder topping
Seriously, this drink feels like a warm, pumpkin-y hug and still leaves room in my day for a breakfast sandwich from time to time.
2. If you read my last article, you know that the Pumpkin Cream Cold Brew is my go-to. At a whopping 250+ calories, however, it’s not exactly macro-friendly. Luckily, TikToker @sororitynutritionist has a low-cal version that does the job for just 70 calories and 14 grams of sugar (down from 31g in the original recipe). Here’s how to order it:
Grande Cold Foam Cold Brew
Two pumps of Sugar-Free Vanilla Syrup in the coffee itself
One pump of Pumpkin Sauce in the foam
1. All I have to say after trying this Pumpkin Toffee Cold Brew is OMG, how is this under 100 calories? This recipe comes courtesy of @themacrobarista, who comes in clutch once again with this amazing recipe:
Grande Cold Brew with Cream
One pump Toffee Nut Syrup
One pump Pumpkin Sauce
Cinnamon Powder topping
Pro Tip: You’ve probably noticed some of the drinks in my photos are Ventis. Or are they? Ask for a grande in a Venti cup with extra ice, and your drink will be extra chilled, and you’ll feel like you have a bigger serving than you actually do. Seriously, so good. Give these a try, and as always, fall responsibly!