Whenever you read one of those “cut these foods out of your diet” lists, the latte is often near the top.
And for good reason.
They’re usually loaded with empty calories in the form of copious amounts of sugar and fat, and don’t fill you up like food. (This is why drinking calories is generally a bad idea, and especially when you’re cutting.)
That doesn’t mean you have to give up on your favorite morning delight. You just need to upgrade it with health (lighter) latte recipes like these.
As you’ll see, most are lower in calories and higher in protein than your average latte, and just to make sure we don’t forget about treats, there are a couple indulgences as well.
Don’t be afraid to try a few of the wildcards on this list either, such as the delicious Turmeric Steamed Milk or the Eggnog Latte Breakfast Bars. You won’t be disappointed!
Enjoy!
Picture courtesy of Big Man’s World
This quick coffee drink uses the instant stuff, so you can enjoy a homemade latte without machines. Mix it together with either hot or cold milk for a regular latte.
To enjoy a gingerbread version, add a mix of wintry spices like nutmeg and cinnamon. Top with a spoonful of whipped coconut cream for an extra-special latte.
Serves 2
Ingredients
2 cups unsweetened vanilla almond milk (or milk of choice)
2 servings instant coffee
1 Tbsp. boiling water
1/2 tsp. ground ginger
1/2 tsp. ground cinnamon
1/2 tsp. freshly grated nutmeg
1/2 tsp. allspice (or ground cloves)
2 Tbsp. Natvia (or sweetener of choice)
Nutrition Facts (Per Serving)
Calories: 49
Protein: 1 gram
Carbs: 3 grams
Fat: 3 grams
Picture courtesy of Turmeric Me Crazy
This traditional beverage is loaded with health benefits, and it tastes great too. As an Ayurvedic medicine, it’s enjoyed in small quantities and is unsweetened.
For a larger version, like a caffeine-free latte, try this recipe to get the anti-inflammatory properties of turmeric in a comforting drink.
Serves 1
Ingredients
1 cup low-fat milk
1 tsp. pure honey (optional)
1/4 tsp. ground turmeric
Pinch of ground cardamom
Pinch of saffron
Nutrition Facts (Per Serving)
Calories: 132
Protein: 8 grams
Carbs: 20 grams
Fat: 3 grams
Picture courtesy of Just One Cookbook
You wouldn’t want to make a delicious green tea latte without matcha. While most tea blends are steeped in hot water, then removed after it’s full flavored, matcha – or green tea powder – is mixed right in for optimal benefits.
Matcha aids in concentration and memory, making it better than a second cup of coffee in the afternoon, and it’s also calming without leading to a low-energy slump.
Serves 1
Ingredients
1 1/2 tsp. matcha powder
1 Tbsp. hot water
1 cup milk (or non-dairy milk of choice)
1 tsp. sugar (optional)
Nutrition Facts (Per Serving)
Calories: 162
Protein: 8 grams
Carbs: 22 grams
Fat: 5 grams
Picture courtesy of Stupid Easy Paleo
How can you improve upon the ubiquitous pumpkin spice latte? Add a whole scoop of protein powder to the mix.
When you use whey, which is a dairy-based protein, you’ll be able to make it creamy even with regular black coffee instead of espresso. Then you just need the pumpkin and spice to complete your favorite latte.
Serves 1
Ingredients
Protein Latte:
12 oz. hot brewed coffee
1 scoop WHEY+ vanilla protein isolate
1 1/2 Tbsp. pumpkin puree
1/2 tsp. pumpkin pie spice mix
Pie Spice Mix:
2 Tbsp. ground cinnamon
1 Tbsp. ground ginger
1/2 Tbsp. allspice
1/2 Tbsp. ground cloves
1/2 Tbsp. freshly grated nutmeg
Nutrition Facts (Per Serving)
Calories: 124
Protein: 23 grams
Carbs: 6 grams
Fat: 1 gram
Picture courtesy of Pumpkinnspice
Even a lean diet will need some fat, and it’s ideal in the morning because you’ll rev up your brain for optimal functioning.
If you’re going for a low-fat breakfast like banana whey pancakes, pair it with a healthy caramel latte like this.
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Serves 1
Ingredients
1 cup organic coffee (or herbal coffee)
1 Tbsp. coconut oil
1 tsp. grassfed salted butter
Sprinkle of Himalayan salt
1/2 tsp. vanilla extract
1 tsp. raw honey
Nutrition Facts (Per Serving)
Calories: 181
Protein: < 1 gram
Carbs: 6 grams
Fat: 18 grams
Picture courtesy of Amy’s Healthy Baking
Think there’s no way to improve upon a Starbucks PSL? This one not only has leaner macros, but it includes real chocolate too.
Yep, it’s like a mocha latte, plus everything you love about pumpkin spice – including real pumpkin.
Serves 1
Ingredients
1 cup unsweetened cashew milk
1 Tbsp. pumpkin puree
1/2 tsp. unsweetened cocoa powder
1/8 tsp. ground cinnamon
Freshly grated nutmeg to taste
Tiny pinch of ground ginger
16 drops vanilla crème liquid stevia
3/4 cup extra strong coffee
Nutrition Facts (Per Serving)
Calories: 32
Protein: < 1 gram
Carbs: 3 grams
Fat: 2 grams
Picture courtesy of Meat-Free Keto
Instead of ordering a high-cal Starbucks drink, turn your favorite flavors into inspiration for an amazing breakfast.
Each one of these eggnog latte protein bars is only 100 calories, less than a third of what you’d drink in a Starbucks latte. And it takes just five ingredients to make them, including Legion eggnog-flavored whey protein and cream cheese.
Serves 8
Ingredients
1/2 package (4 oz.) Neufchatel cream cheese
3 Tbsp. butter, softened
1/2 cup brewed coffee
1/4 cup Swerve (or granulated sweetener of choice)
2 scoops WHEY+ eggnog protein isolate
Nutrition Facts (Per Serving)
Calories: 103
Protein: 7 grams
Carbs: 1 gram
Fat: 8 grams
Picture courtesy of For the Love of Basil
If you love creamy green tea lattes, it’s the perfect way to start your day off with protein. This smoothie does have kale, but that isn’t the only way it’s green.
Matcha powder adds pure green tea flavor as well as color. This tea smoothie also gets a nutrition boost from whey protein and yogurt.
Serves 1
Ingredients
1 banana, frozen
1 cup kale
2 Tbsp. vanilla coconut yogurt
1 cup coconut water
1 tsp. matcha powder
1/2 scoop WHEY+ vanilla protein isolate
Handful of ice (optional)
Nutrition Facts (Per Serving)
Calories: 282
Protein: 14 grams
Carbs: 55 grams
Fat: 2 grans
Picture courtesy of Greatist
Don’t pay a few bucks just to get an iced coffee from a fancy café. You can make ice cubes out of regular brewed coffee and turn that into a delicious iced latte instead.
Pick your liquid of choice, like non-dairy milk or just water, and then add the coffee ice cubes. Sweeten to taste, and sip.
Serves 2
Ingredients
Coffee Ice Cubes:
1 pot brewed coffee
Latte:
2–3 coffee ice cubes
1 cup unsweetened vanilla almond milk
2 drops liquid stevia
Dash of ground cinnamon
Nutrition Facts (Per Serving)
Calories: 20
Protein: 1 gram
Carbs: 1 gram
Fat: 2 grams
Picture courtesy of Indiaphile
In India, chai just means tea. But to make regular black tea into a chai latte, you’ll need creamy milk and some spices like ginger, cardamom, nutmeg, and cloves.
Trying to enjoy chai from a teabag is too watery, so if you’re truly into spiced chai, make this traditional recipe at home.
Serves 2
Ingredients
Chai Latte:
1 cup water
3 pieces lemongrass, about 2” long
2 tsp. black tea leaves
2 cups milk (or unsweetened almond milk)
2 tsp. sugar (or more to taste)
1/2 tsp. chai masala spice blend
Chai Spice Blend:
2 Tbsp. ginger powder
2 Tbsp. ground cinnamon
1 tsp. freshly grated nutmeg
1 1/2 tsp. ground cloves
1 1/2 tsp. freshly ground black pepper
3 Tbsp. ground cinnamon
1/4 tsp. saffron
Nutrition Facts (Per Serving)
Calories: 138
Protein: 8 grams
Carbs: 17 grams
Fat: 5 grams
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
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