It’s the day you’ve been waiting for: PSL is back at Starbucks and I, a former barista, am about to share my secrets to getting a pumpkin spice latte that you can enjoy guilt-free. The favorite seasonal drink first hit the market back in 2003, and the coffee company sold 200 million of them just in the first 10 years, Forbes reported. Currently, the official Pumpkin Spice Latte Twitter account has 112,000 followers.

Since it launched, Starbucks’ popular PSL product has come under fire for reportedly containing unhealthy ingredients. A “grande” latte — translated to medium, or 16 ounces — contains 380 calories, 14 grams of fat, and 50 grams of sugar.

Having a coffee crisis yet? Don’t worry, here are some ways that insiders enjoy the coveted pumpkin spice flavor without sacrificing diet and calorie-counting.

How’s the typical PSL made?

The desirable pumpkin spice flavoring comes from a unique Starbucks sauce, which is added to steamed 2% milk and espresso shots to create a latte. The recipe for your run-of-the-mill PSL, iced or hot, also includes a layer of whipped cream and sugar sprinkle topping.

Still too humid for a hot latte in September? Starbucks also offers the Pumpkin Spice Frappuccino, a caffeinated milkshake-like take on the seasonal beverage made with whole milk and topped with whipped cream. A grande pumpkin frap contains 450 calories, 15 grams of fat, and 73 grams of sugar.

Brewed coffee with pumpkin sauce

Avoiding dairy is impossible when drinking a PSL, because it’s automatically in the flavored sauce. You can still cut down on milk consumption by replacing the 2% with brewed coffee.

Try ordering a brewed coffee — light, medium, or dark roast depending on personal preference — with a couple pumps of pumpkin sauce, as well as a splash of soy or almond milk. A grande PSL typically gets four pumps of sauce but ask for only half. (Trust us, two is more than enough for a 16-ounce coffee.)

Espresso with a side of pumpkin

If brewed coffee and soy milk is still too heavy, try adding pumpkin sauce to a double espresso. A half-pump would be the right ratio for this small amount of sweet, sweet caffeine. If you’re not too concerned with consuming sugar, still ask for the PSL sprinkles on top.

'Non-fat, no whip'

An easy way to cut calories and still enjoy the richness of a PSL is to tell your barista ‘non-fat, no whip.’ This is another opportunity to get less pumps of sauce, maybe ask for just one less.

Read more:

Healthy, Easy Pumpkin Recipes: PSL And 5 Other Low Calorie Foods To Try This Fall Season

Starbucks Pumpkin Spice Latte Uses Carcinogens In Its Caramel And GMO-Laden Cow Milk

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