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Fall beverages are cozy and delicious, but many traditional favorites are loaded with added sugar, excess calories, and ingredients that can spike blood sugar or increase cravings. If you’re trying to stay on track with your weight-loss goals or follow a GLP-1 medication plan, traditional fall drinks can work against you.
The good news? You don’t have to skip the flavors you love. With these healthy Starbucks swaps, you can still enjoy the flavors of the season, even while on a GLP-1. These swaps are easy to make, more balanced, help stabilize blood sugar and energy, and use whole ingredients. Even better, you don’t have to sacrifice the flavors you love, and they won’t break the bank!
Sip your way through fall with these GLP-1-friendly, low-calorie fall drinks.
Pumpkin spice latte → DIY protein spice latte
This homemade version keeps the cozy fall flavor of a pumpkin spice latte but swaps heavy syrups and added sugar for protein, whole spices, and lighter milk options.
Original recipe (Starbucks)
- Starbucks Espresso Roast
- Whole Milk
- Pumpkin spice syrup (granulated sugar, water, cinnamon sticks, ground cloves, ground ginger, ground nutmeg, pumpkin puree)
- Whipped cream
- Pumpkin pie spice (garnish)
GLP-1-friendly recipe
- Espresso or strong brewed coffee
- Non-fat, 2%, lactose-free, reduced-fat, or unsweetened plant-based milk
- Homemade pumpkin spice syrup (stevia or monk fruit, water, cinnamon, ground cloves, ground ginger, ground nutmeg, pumpkin puree)
- Froth vanilla protein powder with water, milk, or plant-based milk
- Pumpkin pie spice (garnish)
Peppermint mocha → DIY healthy peppermint mocha
A holiday favorite—minus the sugar crash.
Original recipe (Starbucks)
- Espresso shots Starbucks Smooth Caramel for Nespresso Vertuo
- Chocolate milk
- Peppermint extract
- Sweet condensed milk
- Whipped cream
- Ice cubes, chocolate chips, and chocolate shavings (garnish)
GLP-1-friendly recipe
- Espresso or strong brewed coffee
- Non-fat, 2%, lactose-free, reduced fat, or unsweetened plant-based milk + unsweetened cocoa powder
- Peppermint extract
- Maple syrup or stevia
- Whipped coconut cream
- Crushed peppermint candies or cacao nibs (garnish)
Caramel macchiato → DIY salted caramel brulée latte
A creamy, balanced swap that brings caramel flavor without syrup overload.
Original recipe (Starbucks)
- Milk
- Brewed espresso
- Vanilla syrup (sugar, water, natural flavors, potassium sorbate, citric acid)
GLP-1-friendly recipe
- Unsweetened cashew milk (or your preferred milk)
- Espresso, strong brewed coffee, or salted caramel tea
- Vanilla extract
- Pinch of sea salt
- Dash of cinnamon (garnish)
Warm apple cider → DIY apple cider herbal tea
Traditional cider is delicious, but extremely high in sugar. This version keeps the fall flavor with a fraction of the carbs.
Original recipe (Musselman’s 100% Apple Cider)
- Ready-to-drink apple cider drink (pasteurized apple cider and ascorbic acid)
GLP-1-friendly recipe
- Cinnamon apple spice herbal tea
- Slice of apple and/or orange
- Cinnamon stick (garnish)
Hot chocolate → DIY velvet protein cocoa
A warm, chocolatey drink that doubles as a satisfying, high-protein treat.
Original recipe (Starbucks)
- Milk
- Mocha sauce (water, sugar, cocoa processed with alkali, natural flavor)
- Whipped cream (cream, mono- and diglycerides, carrageenan)
- Vanilla syrup (sugar, water, natural flavors, potassium sorbate, citric acid)
GLI-1-friendly recipe
- Non-fat, 2%, lactose-free, reduced-fat, or unsweetened plant-based milk
- Unsweetened cocoa, water, and stevia or monk fruit sweetener
- Froth vanilla protein powder with water, milk, or plant-based milk
Gingerbread latte → DIY healthy gingerbread latte
A festive, low-sugar gingerbread latte with an iconic holiday flavor.
Original recipe (Starbucks)
- Starbucks Gingerbread Flavored Coffee K-Cup pod (brewed coffee)
- Molasses
- Whole milk
- Brown sugar
- Cinnamon
GLP-1-friendly recipe
- Espresso or strong brewed coffee
- Molasses
- Unsweetened oat milk (or your preferred reduced-fat milk)
- Honey
- Ground ginger
- Ground cinnamon
- Dash of nutmeg (garnish)
Chai latte → DIY chia-spiced collagen latte
Still cozy, still spicy, just with less sugar and more protein.
Original recipe (Starbucks)
- Milk
- Water
- Chai tea concentrate (infusion of water, black tea, cardamom, black pepper, ginger, cinnamon, cloves, natural flavors, star anise, sugar, honey, ginger juice, vanilla, citric acid)
GLI-1-friendly recipe
- Non-fat, 2%, lactose-free, reduced fat, or unsweetened plant-based milk
- Collagen (Triple Beauty Blend would be great for this!)
- Chai tea
- Honey, stevia, or monk fruit
Matcha latte → DIY vanilla cinnamon matcha latte
A delicious low-calorie matcha latte that supports steady energy and focus (without the sugary syrups).
Original recipe (Starbucks)
- Milk
- Classic syrup (sugar, water, natural flavors, potassium sorbate, citric acid)
- Matcha (ground green tea)
GLP-1-friendly recipe
- Non-fat, 2%, lactose-free, reduced-fat, or unsweetened plant-based milk
- Honey, stevia, or monk fruit
- Matcha (ground green tea)
- Vanilla extract
- Cinnamon (garnish)
Cozy fall flavors, minus the stuff you don’t need
With these DIY fall drink swaps, you can enjoy all the cozy flavors of the season without the extra sugar and additives—and resulting blood sugar spikes. These simple, balanced, and satisfying drinks support steady energy and keep you on track with your health and weight-loss goals.
Sip, savor, and feel like your best, real self!
For more healthy recipe ideas and seasonal eating tips, head over to Shed Community today. Not a member yet? It’s free to join!
This content has been reviewed by a licensed dietitian for educational purposes. It is not a substitute for medical advice.
