The long awaited Starbucks seasonal menu has officially launched, and we’re here for it. There’s no doubt that Starbucks has some of the most delicious caffeinated drinks around, but so many of their offerings are loaded with extra calories that you may want to avoid.

By all means, indulge in your favourite coffee, but if you’re looking for a healthier alternative while still getting that pumpkin-spice fix, we’ve got the menu hacks for you.

Pumpkin spice latte

While this is a fan-favourite (for good reason), a grande PSL with whipped cream packs 380 calories, according to Starbucks’ website. This includes 14 grams of fat, 52 grams of carbs and 50 grams of sugar. To cut down on the calories, try one or all of these hacks.


  • Ask for nonfat milk or a non-dairy alternative like almond or oat milk
  • Skip the whipped cream

Pumpkin cream cold brew

This drink is perfect for the in-between weather that’s warm enough to enjoy an iced coffee while still bringing that fall fix. A grande of this delicious treat comes with 250 calories, 12 grams of fat, 31 grams of carbs and 31 grams of sugar. While this option is significantly better than the PSL alternative, there are still a few tweaks that can make it even better.


  • Skip the vanilla syrup or ask for sugar-free
  • Ask for extra foam (this will take up more space in the cup and leave less room for other calories)
  • Customize the number of syrup pumps

Apple crisp macchiato

This drink boasts layered flavours of apple and brown sugar with a glorious kick of espresso poured over ice and drizzled with caramel and apple spice. It checks all the boxes for the perfect fall pick-me-up. A grande has 280 calories, 5 grams of fat, 49 grams of carbs and 46 grams of sugar. Not bad, but we can do better.


  • Ask for nonfat milk or a non-dairy alternative
  • Reduce the syrup pumps
  • Skip the spiced apple drizzle (or keep it if you don’t need to be that strict)

Cinnamon dolce latte

A seasonal classic that delivers in flavour and calories. Freshly steamed milk is mixed with cinnamon dolce flavoured syrup, added to a classic espresso and finished with a whipped cream and cinnamon dolce topping. A grande is 340 calories with 14 grams of fat, 43 grams of carbs and 40 grams of sugar – we can work with this.


  • Skip the whipped cream topping
  • Drop the number of dolce syrup pumps from 4 to 2
  • Swap out the 2% milk for nonfat or a non-dairy alternative

Chai latte

While not necessarily a fall menu item, a chai latte certainly “falls” into sweater weather season. Served hot or over ice, its 240 calories are made up of 4 grams of fat, 44 grams of carbs and 42 grams of sugar.


  • Customize the pumps of chai
  • Ask for a non-dairy milk or nonfat alternative

Caramel apple spice

Steamed apple juice complemented by cinnamon syrup, whipped cream and a caramel sauce drizzle. A grande of this perfectly seasonal decaffeinated drink holds 380 calories, 8 grams of fat, 77 grams of carbs and 70 grams of sugar. While the apple juice itself carries most of the calories and sugar content, these hacks can help you dial it back.


  • Skip the whipped cream and/or caramel drizzle
  • Ask for sugar free cinnamon dolce syrup
  • Reduce the syrup pumps from 4 to 2

As the seasons change, you can enjoy the delicious fall treats that Starbucks has to offer while making a few healthier choices that will keep you on track with your fitness goals.