Sugar-free Pumpkin Spice Syrup

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How to make healthy pumpkin sauce from scratch: a must for PSL fans (and surprisingly easy to make!)

Homemade sugar-free pumpkin spice syrup

If you like pumpkin spice lattes, this sugar free pumpkin spice syrup is SUPER CONVENIENT: just add a few spoonfuls to turn any beverage into a pumpkin spice drink worthy of the most popular café.

My problem with store-bought syrup is that they usually contain a lot of sugar. And most of the time, the other ingredients in the list don’t look so nutritional either…

Fortunately, it’s very easy to make pumpkin spice syrup at home.

The recipe I’m sharing here is refined-sugar free because I’m always horrified at how much sugar there’s hidden in regular lattes and creamer drinks.
But if you prefer it the traditional way, you can also use white or brown sugar.

Either way, this pumpkin syrup taste great in beverages and ever as a sauce to spice up your favorite desserts in fall.

Give it a try: I know I might be biased, but I genuinely think this is the best sugar-free pumpkin spice syrup you’ll ever find!

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Reasons to love this sugar-free pumpkin spice syrup:

    Since this recipe uses xylitol instead of real sugar, it doesn’t contribute to sugar spike or tooth decay.
    It also contains less calories than sugar.
    However, you can use regular sugar if preferred.
    This sugar-free pumpkin spice syrup tastes as sweet as if it was made with common sugar.
    Plus, (in my opinion) it tastes much better than store-bough pumpkin sauce because it has the flavors of real pumpkin and natural spices.
  • EASY:
    Making syrup is actually quite simple.
    And then, once you have the syrup, making any kind of pumpkin spice drink with it is super easy and quick.
    We all now how expensive can it get to visit regularly some coffee shops… Fortunately, with this homemade pumpkin syrup, you’ll be able to enjoy pumpkin spice lattes anytime you want for a fraction of what you’d pay if buying them!

What you’ll need

4 ingredients

  • Pumpkin purée – you can substitute it for real pumpkin, cooked in any form
  • Water
  • Xylitol or sugar
  • Pumpkin spice (store-bought or self-mixed)
  • Vanilla extract (optional)

For the exact measurements I use, be sure to check out the full recipe below

Time needed: 10 minutes

How to make sugar-free pumpkin spice syrup at home

  1. (Optional – only if you use whole pumpkin instead of pumpkin puree) Make pumpkin purée

    Cook the pumpkin until it’s tender.
    Feel free to use the cooking method that better suits you, like microwaving, baking, or steaming.
    Then blend the cooked pumpkin (without the skin) to make a purée.
    You may find it easier to blend when adding the water of the ingredients list.
    Steamed pumpkin

  2. Cook the syrup

    Put in a small saucepan the pumpkin purée, water, xylitol (or your preferred sweetener) and pumpkin spice.
    Heat under medium and let the mixture simmer for around 5 minutes.Cooking pumpkin spice syrup

  3. Round up

    Remove from the heat and then add the (optional) vanilla extract.
    The texture of the syrup is usually still quite runny, sauce-like.
    Once the syrup has cooled down, store refrigerated in airtight recipient.
    This syrup is good for up to 3 weeks.Sugar-free pumpkin spice recipe

How to use this homemade pumpkin spice syrup

You may use the syrup as soon as you’ve cooked it, even if it’s still warm.

Usually, you’ll need between 2-4 Tbsp. syrup for every latte, depending on how much flavor and sweetness you like (I normally use 3 Tbsp. for an 8 oz. mug).

Here are some ideas to make delicious pumpkin spice drinks using this sugar-free syrup:

Easiest homemade PSL


  • 1 cup of milk
  • A shot of espresso*
  • 4 Tbsp. Sugar-free pumpkin spice syrup

Assemble the milk, coffee* and sugar-free pumpkin spice syrup.

*You may substitute espresso for 2 tsp.soluble coffee mixed with 1.5 oz. (40 ml.) water.
For a kids-friendly version, switch the coffee for any coffee substitute (like chicory “coffee” or another roasted herbal “coffee”)

Pumpkin spice yogurt drink


  • Half cup of yogurt
  • Half cup of milk of choice
  • 2 Tbsp. Sugar-free pumpkin spice syrup

Put everything in a closed recipient and shake until everything has blended together.
You can also use a blender instead of shaking it.

Pumpkin Spice Tea

Just prepare your tea of choice and the add 1-2 spoons of this syrup.
Feel free to experiment!
Some tea types that go very well are black tea, matcha (yes, it goes well with pumpkin spice!), hojicha and ripe pu ehr tea.

How long does this homemade sugar-free pumpkin spice syrup last?

In my experience, this pumpkin spice syrup is good for around 3 weeks when stored properly: in a closed recipient and refrigerated.
The xylitol gives the syrup a long shelf-life, the same as if it was done with regular sugar, which also helps preserve food.
However, since there is water and pumpkin in it, the syrup may change color or flavor after some weeks, eventually spoiling.
If you smell or taste changes, you should discharge the syrup.

Can I freeze this sugar-free syrup?

Yes! If you think you won’t be able to use up the homemade syrup in a couple of weeks, you can freeze it.
Using an ice cube tray makes for easy-to-use portions (I like putting 1 Tbsp. of syrup in each cube).
You may thaw the amount of cubes you need by leaving them at room temperature for a couple of minutes, but you don’t really need them to completely defrost before adding them to your drink.

Frozen pumpkin spice syrup

Can I make this syrup with erythritol instead of xylitol?

Erythritol tends to crystallize when stored in the fridge, so I avoid it to make sugar free syrup.
If you want to use erythritol, blending a little amount of xanthan gum to the cooled down (but still not refrigerated!) syrup may prevent the crystallization.
Besides, take into consideration that erythritol is slightly less sweet than refined sugar or xylitol.

Sugar-free pumpkin spice recipe
5 from 5 votes

Sugar-free Pumpkin Spice Syrup Recipe

The easiest way to make pumpkin spice lattes or give an autumn flavor to anything you want
Print Recipe
Prep Time:5 minutes
Cook Time:5 minutes
Total Time:10 minutes


  • Small saucepan
  • Jar or bottle with a lid (To store the syrup)


  • ½ Cup Pumpkin purée or cooked pumpkin without skin (steamed, microwaved or baked) (Around 115 gr.)
  • ½ Cup Water
  • ½ Cup Xylitol (You may switch it for sugar 1:1)
  • 2 tsp. Pumpkin Spice *
  • 1 tsp. Vanilla extract


  • (Optional – You’ll only need this step if you are using fresh pumpkin instead of pumpkin purée or canned pumpkin)
    Cook the pumpkin following your preferred way: microwaving, steaming, baking…
    Remove the skin. There should be ½ cup or 115 gr. pumpkin once the skin has been removed!
    Blend this cooked pumpkin until it’s a purée.
    In case you find it easier to blend the pumpkin with some liquid, you may blend it with the water indicated in the ingredient list.
    Making pumpkin purée at home
  • Gather all the ingredients together (except for the vanilla extract) in a small saucepan.
    Heat and let simmer for around 5-7 minutes: the xylitol should be dissolved and the syrup will likely have a quite thin, easy to pour texture (it usually thickens a little bit as it cools).
    Homemade sugar-free pumpkin spice syrup
  • Add the vanilla after removing from the heat.
    Pour into a closed container and once cooled down, store in the fridge.
    This pumpkin syrup is good for around 3 weeks.
    Sugar-free pumpkin spice recipe


  • You’ll get around 7 oz. (14 Tablespoon) syrup, but this may vary depending on how concentrate you cook it.
  • If you don’t have pumpkin pie spice and don’t want to make your own mix, you can substitute it for:
    • 1,5 tsp. ground cinnamon
    • half tsp. ginger powder
    • a generous pinch ground nutmeg
    • a small pinch of ground cloves
  • If you want to use this syrup as pumpkin spice sauce to pour over waffles or desserts, I recommend using less sweetener (1/3 or 1/4 cup instead of 1/2).


Serving: 1Tsp. | Calories: 15kcal
Course: Drinks
Cuisine: American
Diet: Diabetic, Gluten Free, Low Calorie, Vegetarian
Keyword: keto, pumpkin, spices, syrup
Servings: 14 Tablespoons
Calories: 15kcal

As you can see, making a sugar-free, keto-friendly pumpkin spice syrup is really easy.
However, if you just want a pumpkin spice latte now (and you’re not sure if you are making pumpkin spice lattes in the next days and weeks), you may prefer this easy recipe for homemade pumpkin spice latte.

Happy sipping!

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  1. 5 stars
    ¡Gracias por compartir tu talentos y tus experiencias! Deliciosa receta Miyuki, saludos desde México 😉

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