Cozy Pumpkin Spice Latte
A warm, frothy homemade latte made with real pumpkin puree, rich espresso, and a2 milk, sweetened with erythritol for a lower-calorie alternative. It features warm spices that make this seasonal favorite satisfying and entirely free of added sugar.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Natashia + Lila
Natashia 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 HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
5 min
Total
10 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 7 steps complete
Next: Combine the a2 milk
- 01
Combine the a2 milk
In a small saucepan, combine the a2 milk, pumpkin puree, and erythritol. Place over medium heat.
Tap card to mark done - 02
Warm the mixture for about 3 to…
Warm the mixture for about 3 to 4 minutes, whisking constantly until steaming and well combined, but do not let it boil.
Look for: steaming and well combined, but do not let it boil
Tap card to mark done - 03
Remove the saucepan from the heat and…
Remove the saucepan from the heat and whisk in the pumpkin pie spice and vanilla extract until completely dissolved and fragrant.
Look for: completely dissolved and fragrant
Tap card to mark done - 04
Use a handheld milk frother directly in…
Use a handheld milk frother directly in the saucepan for about 30 seconds, or until a thick, velvety foam forms on top of the milk mixture.
Look for: a thick, velvety foam forms on top of the milk mixture
Tap card to mark done - 05
Pour the freshly brewed hot espresso or…
Pour the freshly brewed hot espresso or strong coffee into a large mug.
Tap card to mark done - 06
Slowly pour the warm
Slowly pour the warm, frothed pumpkin milk mixture over the coffee, holding back the foam with a spoon, then spoon the remaining foam on top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Serve immediately with an extra light dust…
Serve immediately with an extra light dust of pumpkin pie spice on top of the foam.
Ready when: everything is assembled and ready to enjoy
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