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I'm a dietitian, and these are the 10 best pumpkin-flavored drinks and snacks that aren't loaded with sugar

As the leaves turn and the air gets crisp, pumpkin spice season is officially in full swing. But not all pumpkin-flavored goodies are created equal when it comes to nutrition. Don’t get me wrong — I love a good pumpkin spice moment as much as the next person. Give me a cozy latte or the warm aroma of pumpkin pie, and I’m all in. But as a dietitian, I've been truly stunned by how much sugar is packed into some of these festive treats.

Take the classic OG pumpkin spice latte, lovingly referred to by fans as the PSL. One grande-size drink can pack a whopping 33 grams of sugar (or more if you go the Frappuccino route). While some of the sugar comes naturally from the milk, this seasonal sip can still push you toward your daily added sugar limit quickly. Now, there’s nothing wrong with indulging in a sweet treat now and then (and I am the last person to tell people to avoid their beloved fall flavor), but it’s worth knowing that there are plenty of pumpkin-flavored snacks out there that let you enjoy the cozy fall vibes without all the extra sugar.

Which is where I come in. I rolled up my sleeves and grabbed a fork (or a spoon) to taste-test a variety of lower-sugar pumpkin groceries, narrowing it down to the ones that truly deliver on both nutrition stats and flavor. These picks aren’t just lighter on the sugar (no 33-gram sugar bombs here), they’re also packed with all the rich, pumpkin-y flavor you love. So grab your favorite sweater, light that pumpkin-scented candle and let’s dive into the world of pumpkin-flavored goodness that’s big on taste and easy on the sugar.

Tips for choosing healthier pumpkin spice treats

When picking a pumpkin spice snack or treat that aligns with your health goals, it’s all about reading the label and knowing what to look for. Here are a few tips to keep in mind:

Keep an eye on added sugars: The American Heart Association recommends no more than 25 grams of added sugar per day for women and 36 grams for men, so aim for snacks that keep it low. Less than 6 grams per serving is ideal, but for a treat, going a little above this isn't a huge deal.
Check for fiber and protein: These nutrients help keep you full and satisfied, making your snack more than just empty calories. At least 3 grams of fiber and 4 grams of protein are good targets to aim for, though you can always pair your pumpkin-flavored item with a source of fiber or protein to help round out your snack.
Skip the artificial stuff: Some snacks use artificial colors or flavors to mimic that pumpkin-y orange hue and warming taste. Look for options made with natural dyes and spices instead.
Mind the ingredient list: Real pumpkin, spices like cinnamon and nutmeg and whole grains are great signs of a nourishing snack. Another helpful tip? Generally, the shorter the ingredient list, the better.
Be aware of portion sizes: Even healthy snacks can add up — especially when it comes to added sugar. For this reason, it's helpful to be aware of what a serving size is and try to stick to it.

The best healthy pumpkin-flavored snacks and groceries

Serving size: 1 tablespoon | Nutrition stats per serving: 20 calories, 0 g fat, 4 g carb, 0 g fiber, 3 g added sugars, 0 g protein

Craving a PSL but want something healthier (and less expensive)? Califia Farms Organic Pumpkin Spice Almond Creamer is an excellent choice. This spiced creamer is like autumn in a bottle: cozy, flavorful and just the right amount of indulgent. Made with organic almond milk, real pumpkin puree and a warm blend of cinnamon, ginger and nutmeg, it delivers that classic pumpkin spice flavor without being overly sweet or artificial. Plus, it checks some important boxes: It's USDA organic, non-GMO verified and vegan-friendly.

Availability: I found the creamer at my local Whole Foods. You can use the company's store locator to find it near you. It's also worth noting that Califia Farms offers a nonorganic version that's more widely available. It has the same nutrition stats but includes a few more additives.

$6 at Whole Foods

Serving size: 1/4 cup dry mix | Nutrition stats per serving: 130 calories, 0 g fat, 10 g carb, 1 g fiber, 7 g added sugars, 4 g protein

If your autumn dreams include a cozy stack of pancakes, then you're going to love Birch Benders Pumpkin Spice Pancake and Waffle Mix. Made with real pumpkin, buttermilk, brown sugar and freshly ground spices, it brings warm, fall flavors to every fluffy bite. Best of all, it’s foolproof: Just add water, stir and you’re minutes away from pancakes that taste like they’re from scratch. Whether it’s a lazy Sunday or a quick weekday treat, this lower-sugar mix makes it easy to enjoy something that feels indulgent yet balanced. Honestly, they’re so flavorful, you might not even need syrup!

Availability: Birch Benders pancake mixes can be found at a wide variety of grocery stores and retailers, including Walmart, Target, Sprouts, Amazon and Albertsons, as well as several others. Contact your local store to see if it has the Pumpkin Spice flavor in stock.

$14 at Amazon

Serving size: 1 container | Nutrition stats per serving: 270 calories, 8 g fat, 4.5 g saturated fat, 39 g carb, 5 g fiber, 14 g added sugars, 12 g protein

Kodiak Cakes Pumpkin Chocolate Chip Muffin Cup is the perfect fix for pumpkin lovers who want freshly baked vibes without the hassle. Pop it in the microwave, and 60 seconds later you'll be digging your spoon into a warm, fluffy muffin packed with real pumpkin, rich chocolate chips and 12 grams of protein to keep you satisfied. It's worth noting that it does have more added sugar than what I typically choose. Still, it’s not over the top, and the protein and fiber (5 grams per cup!) help keep things balanced. Whether it’s a breakfast, midday pick-me-up or a cozy late-night treat, this muffin cup makes enjoying pumpkin season as easy as mix, microwave and eat.

Availability: Kodiak Cakes Muffin Cups can be found at a wide variety of grocery stores and retailers, including Walmart, Target, Whole Foods, Amazon and several others. Contact your local store to see if it has the Pumpkin Chocolate Chip flavor in stock.

$2 at Target

Serving size: 1 container (5.3 oz.) | Nutrition stats per serving: 80 calories, 0 g fat, 8 g carb, 0 g fiber, 2 g added sugars, 12 g protein

Dannon Light + Fit Pumpkin Pie Greek Fat Free Yogurt provides the classic pumpkin spice goodness you crave without the sugar overload. Creamy, rich and packed with protein to keep you feeling full and fueled, it also delivers a bonus boost of calcium to support bone health. It’s the kind of snack that satisfies your pumpkin cravings and keeps you powered through your day.

Availability: Dannon Light + Fit Greek Yogurt is sold at a variety of grocery stores and retailers, including Walmart, Safeway, King Soopers, City Market, Albertsons and several others. Contact your local store to see if it has the Pumpkin Pie flavor in stock.

$1 at Walmart

Serving size: 1 container (5 oz.) | Nutrition stats per serving: 150 calories, 5 g fat, 3 g saturated fat, 10 g carb, 0 g fiber, 6 g added sugars, 15 g protein

Good Culture Pumpkin & Spice Cottage Cheese is creamy, packed with protein and swirled with the warm flavors of pumpkin, cinnamon and nutmeg — it’s a fall treat that satisfies without the added sugar. (And yes, cottage cheese is officially cool again.) Made with simple ingredients, it’s as wholesome as it is delicious. Whether you're enjoying it straight from the container or adding it to your favorite fall recipes, this seasonal spin on cottage cheese is a game changer for pumpkin spice lovers.

Availability: I found it at Whole Foods, though Good Culture products are also sold at Target, Sprouts, Safeway and several other regional grocery stores. Contact your local store to see if it has the Pumpkin & Spice flavor in stock.

$3 at Whole Foods Market

Serving size: 1/3 cup | Nutrition stats per serving: 140 calories, 6 g fat, 3.5 g saturated fat, 17 g carb, 2 g fiber, 5 g added sugars, 3 g protein

Purely Elizabeth Pumpkin Cinnamon Ancient Grain Granola is made with wholesome ancient grains, warm cinnamon and real pumpkin. It’s crunchy, flavorful and just sweet enough to feel like a treat. The granola is gluten-free, contains zero artificial additives and is packed with nutrient-rich ingredients, like pumpkin seeds and quinoa flakes. I sprinkled it over yogurt, but it would also be a delicious topping for a smoothie bowl or enjoyed straight from the bag (just keep an eye on portion size).

Availability: Purely Elizabeth Granola is sold at a variety of grocery stores and retailers, including Walmart, Safeway, King Soopers, Target, Amazon and several others. Contact your local store to see if it has the Pumpkin Cinnamon flavor in stock.

$26 at Amazon

Serving size: 1/2 cup | Nutrition stats per serving: 110 calories, 5 g fat, 0.5 g saturated fat, 14 g carb, 9 g fiber, 0 g added sugars, 11 g protein

With its crave-worthy crunch and a blend of warm pumpkin spice flavors, Catalina Crunch Pumpkin Spice Cereal is a satisfying way to start your day or snack smarter. Packed with 9 grams of fiber, it helps keep you feeling full and supports healthy digestion, because who doesn’t love a snack that works as hard as you do? It also packs 11 grams of protein and no artificial flavors or sweeteners. The cereal is also keto-friendly and gluten-free, making it a fall-flavored staple for virtually any pantry.

Availability: Catalina Crunch is sold at a variety of grocery stores and retailers, including Walmart, Safeway, Target, Sprouts, Amazon and several others. Contact your local store to see if it has the Pumpkin Spice flavor in stock.

$8 at Amazon

Serving size: 1 bar | Nutrition stats per serving: 190 calories, 7 g fat, 1 g saturated fat, 24 g carb, 6 g fiber, 16 g added sugars, 12 g protein

RXBAR Pumpkin Spice is like having a slice of pumpkin pie in your pocket. Only this one comes with 12 g of protein and no added sugar. It's made with just eight simple ingredients, including egg whites for protein, dates for natural sweetness and nuts for a satisfying crunch. Of course, there's also pumpkin, cinnamon and cloves. This limited-edition bar is anything but basic, making it the perfect grab-and-go snack for pumpkin spice fans who want to keep things wholesome and delicious. No tricks, just pure autumnal goodness.

Availability: RXBARs are sold at a variety of grocery stores and retailers, including Walmart, Target, Amazon and most major supermarkets. Contact your local store to see if it has the Pumpkin Spice flavor in stock.

$28 at Amazon

Serving size: 1 cup (8 oz.), brewed | Nutrition stats per serving: 0 calories, 0 g fat, 0 g carb, 0 g fiber, 0 g added sugars, 0 g protein

Tea Forté Pumpkin Spice Tea is a black tea blend steeped in autumn vibes, with warming notes of cinnamon, ginger and clove. A touch of cocoa husk adds richness and depth, making it the perfect cup to enjoy under a blanket on a crisp morning or quiet evening. All the pumpkin spice flavor you crave — without the added sugar.

Availability: Tea Forté Pumpkin Spice Black Tea can be found online at Amazon and the company's website.

$28 at Amazon

Serving size: 1 stick | Nutrition stats per serving: 20 calories, 0 g fat, 4 g carb, 1 g fiber, 0 g added sugars, 1 g protein

IQJoe Pumpkin Spice Instant Coffee is the ultimate pick-me-up for pumpkin spice lovers who want a quick and flavorful brew without the sugar crash. This blend pairs premium, medium-roasted Brazilian coffee with earthy pumpkin and warming spices for that classic fall flavor. What makes it stand out: added ingredients like Magtein® magnesium L-threonate and lion’s mane, which may help support focus and reduce jitters (though research is still limited). The result? A rich, aromatic cup that’s as “smart” as it is delicious — perfect for anyone looking for a lower-sugar way to enjoy pumpkin spice.

Availability: IQJOE is sold at a variety of grocery stores and retailers, including Costco, Target, Sprouts, Amazon and several others. Contact your local store to see if it has the Pumpkin Spice flavor in stock.

$20 at IQBAR

Other pumpkin-flavored snacks we tried (and liked)

Side bby side photos of Koia's pumpkin spice protein shake and Cedar's organic pumpkin hommus.

Two other snacks initially made the list but are out of stock online at the time of publishing. That said, they may be available in your area or be restocked soon and are worth keeping an eye out for.

Koai Pumpkin Spice Protein Shake: Cozy up with the spiced goodness of pumpkin, cinnamon, nutmeg and clove — all blended into a creamy, satisfying sip. Made with almond milk, plant-based protein and prebiotic fiber, this shake not only tastes like fall in a glass but also helps keep you full and supports gut health. One bottle has 180 calories, 18 grams of protein, 7 grams of fiber and just 4 grams of added sugar.
Cedar's Organic Pumpkin Hommus: Sure, pumpkin hummus might sound a little unexpected at first, but trust me, it’s a match made in flavor heaven. This creamy, dreamy dip combines the rich, nutty goodness of classic chickpeas with the warm, cozy essence of pumpkin. Whether you’re spreading it on toast, pairing it with crunchy veggies or just diving in with a spoon (no judgment here), Cedar’s Organic Pumpkin Hommus is a deliciously wholesome way to celebrate the season. Two tablespoons provide 70 calories, 3 grams of fat, 0 grams of saturated fat, 10 grams of carbs, 1 gram of fiber, 6 grams of added sugar and 1 gram of protein.

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.

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