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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Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.