Cozy Pumpkin Spice Protein Latte
A warm, comforting decaf latte made with real pumpkin puree, warming fall spices, and high-quality protein. Smooth, creamy, and gently hydrating for quiet, relaxing moments.
Prep
5 min
Cook
4 min
Total
9 min
Makes
1 serving
Created together. Shared with you.
Made by Katie + Lila
Katie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthA better-fueled day
Make regular eating and hydration easier
Use this meal as an easy anchor for regular food and a glass of water—two simple things that can get lost on a busy day.
Notice: timing + hydration
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
4 min
Total
9 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender · Saucepan · Whisk
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Pour the decaf coffee
- 01
Pour the decaf coffee
Pour the decaf coffee, milk, pumpkin puree, whey protein powder, maple syrup, and pumpkin pie spice into a small saucepan or small blender.
Tap card to mark done - 02
Whisk or blend on low speed for…
Whisk or blend on low speed for 15 seconds until the protein powder and pumpkin puree are thoroughly dissolved and smooth.
Look for: the protein powder and pumpkin puree are thoroughly dissolved and smooth
Tap card to mark done - 03
Heat the saucepan over low heat on…
Heat the saucepan over low heat on the stovetop for 3 to 4 minutes, stirring constantly with a whisk, until steaming warm—do not bring to a boil to avoid curdling the protein powder.
Look for: steaming warm—do not bring to a boil to avoid curdling the protein powder
Tap card to mark done - 04
Pour the warm latte into a cozy…
Pour the warm latte into a cozy mug.
Tap card to mark done - 05
Dust the top lightly with extra pumpkin…
Dust the top lightly with extra pumpkin pie spice and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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