Bring a taste of the fall season to your day by adding Pumpkin Spice! Get creative with your coffees and protein drinks by adding a dash of flavor. You can also use cinnamon, nutmeg, and other seasonings for delicious beverages without all the sugar.

We checked out the menus of some of the most popular coffee chains in the US. If you want one of their pumpkin flavored specialty drinks, be prepared to get a massive dose of sugar in your system!

The amount of sugar is definitely an eye-opener! Scroll down to find some ITG recipes that will help you celebrate Fall with pumpkin spice, but without all those carbs and calories.

Dunkin' Donuts Pumpkin Swirl Frozen Coffee with Whole Milk - Large

194 grams total carbs

185 grams of sugar

930 calories

Starbucks Pumpkin Spice Creme - Venti

65 grams total carbs

65 grams of sugar

480 calories

Caribou Coffee Pumpkin Pie Latte - Large

91 grams total carbs

86 grams of sugar

510 calories

Avoid all that sugar and fix your own! You can even make your coffee into a breakfast meal by using an ITG protein. Use a packet of Very Vanilla Shake Mix, Vanilla Complete or Vanilla RTD. Add a couple dashes of pumpkin spice seasoning to flavor to your liking. Use ice cubes for a frozen version. Or use ITG Chai Tea, Cappuccino, or Marshmallow Hot Chocolate with pumpkin spice instead of coffee.

ITG Creamy Pumpkin Spice Coffee for Breakfast

8 ounces or more of coffee

1 Vanilla Complete Shake

1-3 dashes of pumpkin spice (more or less for your liking)

Stir well. Add ice and blend if you'd like a frozen pumpkin coffee smoothie.

Nutrition:

4 grams total carbs

1 gram of sugar

110 calories

More Pumpkin Flavor

ITG Creamy Pumpkin Spice Smoothie - recipe for Chai Tea or Cappuccino

ITG Pumpkin Pie Pudding Rolls