GOLDEN VALLEY, Minn. - While pumpkin spice is delicious, the seasonal flavor can wreak havoc on diets. For example, the ubiquitous Grande Pumpkin Spice latte contains 380 calories, and even worse, 50g of sugar.

Profile by Sanford, a comprehensive, evidence-based weight management program developed by Sanford Health, believes people should be able to have their pumpkin spice and enjoy it too! Their registered dietician's have come up with a variety of guilt-free pumpkin spice recipes viewers can make at home. Here's a sample:

Pumpkin Spice Latte


3/4 cup Milk

1/4 cup Brewed coffee

1/2 teaspoon Pumpkin spice powder

1 tablespoon Pure maple syrup


Combine all ingredients in a blender or blender bottle and mix until smooth. Top with sugar free whipped topping if desired.

Pumpkin Spice Almonds


1/2 cup Roasted almonds

1 teaspoon butter, melted

Mixture of 1 1/2 teaspoons Splenda and 1/2 teaspoon pumpkin spice powder


Combine almonds and butter in a medium-sized bowl. Stir until coated. Add pumpkin spice mixture and toss lightly.