Woman with stack of pancakes and dog


Autumn can be marked by many things; leaves changing colour, scarves being added to outfits, but for the caffeine lovers out there, autumn means Starbucks’ Pumpkin Spice Lattes. Proceed with caution though if you need your daily dose of pumpkin. Here is a nutritional comparison of your favourite coffee house seasonal latte versus a healthier alternative that you can try at home.


Pumpkin Spice Slender Latte Recipe 6oz Starbucks “Short” 8oz 2% Milk with No Whipped Cream
Calories 113 Calories 160
Fat 3g
of which saturates 0.64g
Fat 3.5g
of which saturates 2g
Carbohydrates 7.4g
of which sugars 5.3g
Carbohydrates 25g
of which sugars 24g
Fibre 1.6g Fibre 0g
Protein 13.3g Protein 7g
Salt 0.4g Salt 0.29g

Swapping out your Starbucks to our Protein World version not only increases the amount of fibre and protein, which is great to support a healthy lifestyle, but it also reduces saturated fat, carbs and sugars. Sugars are, unfortunately, one of the main issues in this autumnal favourite. To break down the above, a Starbucks Pumpkin Spice order of 2% milk without whipped cream contains 6 teaspoons of sugar (24g), which is almost your entire recommended daily amount of sugar in one sitting (30g). Compare that to our version, which is only 1 teaspoon (5.3g).

Why is the sugar content worth noting? Sugar has no nutritional benefits, it does nothing positive for the body bar provide us with some additional calories. It causes sugar spikes when consumed, which contributes to temperamental mood swings and fat storage, and it also results in heightened hunger cravings a short time after eating it.

However, if you just can’t get enough of the pumpkin spice in your life, why not try out our three, new, recipes dedicated to the seasonal flavour of the moment?

Pumpkin Spice Latte with milk foam in jar

Slender Pumpkin Spice Latte

2 scoops Protein World Vanilla Slender Blend
100ml Unsweetened Almond Milk
1 tbsp Pumpkin Puree
1/8 tsp Ground Cinnamon
Pinch Ground Nutmeg
Pinch Ground Ginger
30g Strong Black Coffee (brewed)

1. Brew your preferred coffee and set aside.
2. Combine the Protein World Vanilla Slender Blend, Pumpkin Puree, Cinnamon, Nutmeg and Ginger and mix well.
3. In a separate mug, heat the milk in the microwave or on the hob until boiled.
4. Add the coffee to the spice mix, and top with milk.

Stack of pancakes with yoghurt and blueberries

Slender Pumpkin Spice Pancakes

4 scoops Protein World Pancake Mix
150ml milk
2 tbsp pumpkin puree
1/2 tsp cinnamon
1/2 tsp allspice
1tsp Protein World Coconut Oil
Protein World Slender Syrup to serve

1. Add all ingredients to a shaker or blender and mix well.
2. Heat 1/2 tsp coconut oil in a pan.
3. Pour half of the mixture into the pan and cook.
4. Flip the pancake and cook on the other side.
5.Place the cooked pancake on a plate before repeating the whole method with the rest of the mixture.
6. Serve with Protein World zero calorie syrup.