Hi! I'm Jessica

I'm a writer, podcaster and mentor empowering others to live and thrive with endometriosis.

Healthy Pumpkin Spice Latte

Healthy Pumpkin Spice Latte

This vegan pumpkin spice latte is a healthy alternative to the sugary Starbucks types that play havoc with our hormones and increase inflammation thanks to their caffeine and sugar load. My healthy pumpkin spice latte is instead caffeine-free, dairy-free and added sugar-free (there’s a little natural sugar in the pumpkin)! Yes, really! So unless you have any very specific triggers foods, this cosy autumnal latte is perfect when following some kind of anti-inflammatory endometriosis diet.

Before I made my own, I’d never actually tried a pumpkin spice latte. I wanted to, but I couldn’t find any healthy sugar free alternatives that were made with ingredients that I liked or wouldn’t trigger my endometriosis symptoms. Now I’ve got this recipe, I love it! It’s sweet, creamy, warming and comforting - exactly the kind of thing you want to cosy up with on Halloween whilst watching a movie (honestly, I am so PG these days that my fav scary movie is Hotel Transylvania) or to take with you on a chilly fall walk.

The taste and texture isn’t the only reason I love it so much.

It’s got an incredible spice combination; the ginger helps reduce inflammation (more on that in my upcoming book) and the cinnamon helps to balance blood sugar, which is really important for stable hormones. I’ve also added an optional 1/2 teaspoon of turmeric for anyone wanting to add a bit more anti-inflammatory power!

The pumpkin puree offers slow releasing carbohydrates and the Troo syrup provides added fibre (and natural sweetness), again supporting healthy blood sugar levels which is so essential to managing endometriosis and improving hormones and energy.

You can use oat milk for creaminess, but I prefer to go with cashew milk because it’s lower in carbohydrates and that suits my body better, as I can find my blood sugar levels become unstable fairly easily. But, this isn’t a huge amount of milk, so don’t worry - do what tastes good and feels good for your body.

You can also added in a small 1/2 teaspoon or teaspoon of coconut oil to aid absorption of those lovely spices and again (you’ve guessed it) support balanced blood sugar levels and balanced hormones.

If you’re unsure as to why blood sugar levels and hormones are important to managing endometriosis, this post isn’t the place for me to dive in, but you can read more in my article here or in my new book This EndoLife, It Starts with Breakfast, which is out November 18th for newsletter subscribers and Nov 20th for everyone else.

If you’re not in the UK and can’t get your hands on the Troo syrup (which sells in Holland and Barretts and Planet Organic), you can use stevia or monk fruit.

I would LOVE to know if you tried this! Please tag me on Instagram so I can see you enjoying your endometriosis diet friendly pumpkin spice latte and use the hastag #owningthisendolife or leave me a comment below!



Healthy Pumpkin Spice Latte endometriosis diet 1 .jpg

Serves 1


  • 3/4 cup (250ml cup) oat or cashew milk

  • 1/4 cup (250ml cup) water

  • 2 tablespoons organic or homemade pumpkin puree

  • 1 1/2 teaspoons chicory

  • 1/4 teaspoon cinnamon

  • 1/4 teaspoon ginger

  • Pinch of nutmeg

  • Pinch of clove

  • 1 teaspoon vanilla extract or powder

  • 1/2 teaspoon of Troo syrup or 1/2 teaspoon stevia granules

 Optional: 1/4-1/2 teaspoon of turmeric for extra anti-inflammatory properties, 1/2-1 teaspoon coconut oil.


In a milk pan or small saucepan, whisk all the ingredients until combined and heat for 5 minutes over a high medium stove, whisking gently and frequently to prevent the pumpkin from sticking to the bottom.

Transfer to your favourite mug and top with a sprinkle of cinnamon or spoonful of whipped coconut or cashew cream if desired!

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