Healthy Pumpkin Spice Frappe

This fall, recreate your favorite Starbucks treat without the guilt thanks to this healthy pumpkin spice frappe recipe. It’s lower in carb than a traditional frappacino, and made without refined sugar. Makes a 20 oz drink in just 5 minutes.

pumpkin frappe with jar of pumpkin puree

Homemade Pumpkin Spice Frappe vs. Starbucks

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There are so many advantages to this homemade pumpkin spice frappe compared to the Starbucks original. First of all, you can have pumpkin spice season all year round. No need to wait for the Starbucks menu to change in fall, make this frozen frappe whenever you fancy a low carb treat.

Secondly, price. It’s probably a good thing that pumpkin spice season doesn’t last long as those dollars soon add up when you’re at Starbucks every morning. By making your own at home you won’t only save money but save the hassle of waiting in line too.

Most importantly, ingredients. Starbucks frappes are crammed with sugar, spice, and all things not so nice from artificial colors to syrups that we can’t even pronounce. This low-carb pumpkin spice frappe focuses on simple ingredients to maximize flavor without the junk.

pumpkin frappe in a mason jar with a green straw

How to Make a Pumpkin Spice Frappe Steb-by-Step

1. Gather your ingredients together.

espresso grounds, pumpkin puree, cinnamon, monk fruit sweetener on spoons with a moka pot and glass of milk on a table

2. Using a moka pot, add water and espresso to brew espresso. Let cool to room temperature or chill in the refrigerator for 5 minutes. 

3. Add milk, espresso, canned pumpkin, monk fruit sweetener (or your favorite real food sweetener like raw honey or maple syrup), and ice to a blender. Blend until it creates a frappe consistency, and all the ice is mixed through. Add in pumpkin pie spice. Blend again. 

4. To serve, transfer the frappe to a glass and add a straw. Optional: Top with whipped cream and a sprinkle of pumpkin pie spice.

overview shot of pumpkin frappe in a glass jar

Pumpkin Spice Frappe Topping

One of the best things about a Starbucks frappe is the deliciously creamy whipped topping. Just because you’re going healthy doesn’t mean you go without. Instead, use my whipped coconut cream recipe and top your pumpkin spice frappe using a piping bag. To complete your Starbucks copycat sprinkle on some added pumpkin spice and serve with a straw.

pumpkin spice frappe whipped cream topping

Variations

  • For a creamier frappe add almond butter
  • Not a coffee fan? This recipe still tastes delicious without the coffee
  • For milk you can use coconut milk or unsweetened almond milk

Can I Use Coffee Instead of Espresso? 

Yes, you can use coffee. Try ¼ cup of chilled or room temperature coffee and if you need more add additional for flavor. 

One of my favorites is Four Sigmatic Lion’s Mane Coffee. It doesn’t give me an upset stomach like most coffee drinks out there. It has adaptogenic mushrooms in it too, which sounds strange but you don’t even taste it. All you taste is smooth, dark and nutty coffee made from organic and fair-trade Arabica coffee beans. So why the mushrooms? Lion’s mane helps with focus so you can get things done, while Chaga mushrooms provide immune support. 

You can even use instant coffee instead of brewed espresso. Try 1 tbsp instant coffee with this recipe. Add more to taste if needed.

Can I Use a Different Sweetener?

Yes, you can use your favorite real food sweetener, like stevia (which is still low carb), or raw honey, maple syrup, coconut sugar or molasses. Just adjust the sweetness to your taste. I find with raw honey and maple syrup I can swap it 1:1 with the monk fruit sweetener.

Stevia is very concentrated so you won’t need to do a 1:1 to monk fruit sweetener. Start with a couple of drops and add as needed to your taste.

Can I Lower the Carbs?

Yes! You can replace the milk with 1/3 to 1/2 cup of heavy cream or half and half. You could even reduce the pumpkin puree to 2 tbsp or omit it altogether, and use a total of 1 tsp of pumpkin spice in this recipe. It’s so flexible to your own taste and dietary needs.

Top Tips

  • To save time, you can create this pumpkin spice frappe using coffee ice cubes. One cup of coffee will make approximately 12 coffee ice cubes.
  • Do not substitute pumpkin puree for pumpkin pie filling as it is full of sugar.
  • If you prefer a thicker drink (more of a dessert) add more ice to the blender.

More Fall Recipes You Might Like

Did you try this pumpkin spice frappe? Don’t forget to rate the recipe and comment below to let me know how it went. You can also FOLLOW ME on FacebookInstagram and Pinterest.

pumpkin frappe with jar of pumpkin puree

Healthy Pumpkin Spice Frappe

Don’t Mess With Mama
This fall, recreate your favorite Starbucks treat without the guilt thanks to this healthy pumpkin spice frappe recipe. It's lower in carb than a traditional frappacino, and made without refined sugar. Makes a 20 oz drink in just 5 minutes.
5 from 64 votes
Prep Time 5 minutes
Total Time 5 minutes
Course Drinks
Cuisine American
Servings 1
Calories 191 kcal

Equipment

  • Moka Pot
  • Blender

Ingredients
  

  • 1 cup milk
  • 1/4 cup brewed espresso – chilled or 1 tbsp instant coffee
  • 1/4 cup canned pumpkin puree
  • 1 tsp monkfruit sweetener or maple syrup, raw honey or your favorite natural sweetener; if using stevia try a few drops and increase to taste
  • 1 tsp vanilla extract
  • 1 cup ice
  • 1/2 tsp pumpkin pie spice
  • optional whipped cream

Instructions
 

  • Using a moka pot, add water and espresso to brew espresso. Let cool to room temperature or chill in the refrigerator for 5 minutes
  • Add milk, espresso, canned pumpkin, monkfruit sweetener, and ice to a blender. Blend until it creates a frappe consistency and all the ice is mixed through
  • Add in pumpkin pie spice. Blend again
  • Transfer the frappe to a glass
  • Optional: Top with whipped cream and a sprinkle of pumpkin pie spice

Nutrition

Calories: 191kcalCarbohydrates: 19gProtein: 8gFat: 8gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 24mgSodium: 129mgPotassium: 529mgFiber: 2gSugar: 15gVitamin A: 9930IUVitamin C: 3mgCalcium: 307mgIron: 1mg
Keyword coffee drink, frappe
Tried this recipe?Mention @dontmesswithmama on Instagram

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