Pumpkin Spice Everything

by Jenni Ritchie on November 01, 2019

By Vikki Schembri 

Leaves are changing colours. The air is brisk and cool. Everyone’s wearing sweaters. Yes, we are smack dab in the middle of PUMPKIN SPICE SEASON! (Formerly known as fall or autumn)

Around this time of year, the tantalizing smell of Pumpkin Spice is in the air. Every time you leave your house you are probably bombarded with the temptation to indulge in the plethora of seasonal sweets every coffee shop owner and their mother are trying to get you to buy!

Which leaves you to answer the difficult question: is this delectable treat worth the sugar crash?!

Yes, from lattes to scones to pancakes, Pumpkin Spice is popping up in everything. And sadly a lot of them are laden with sugar.

For example, a Starbucks Grande PSL as 380 calories, 14 g of fat, 52 g of sugar, and 50 g of sugar. Oh Mylanta, that won’t do!

But, wait; are the calories that come with these treats necessary?

After all, pumpkin (pie) spice is really just an assortment of spices. The sugar that seems to go hand in hand, perhaps, doesn’t always need to accompany this delicious flavour.

I say perhaps; but I’m just being coy.

At Superior Bakes, we KNOW the sugar and extra calories definitely aren’t necessary… because we have a keto pumpkin cheesecake and pumpkin protein muffins! Both will satisfy your sweet pumpkin tooth and will NOT leave you dazed and confused post-sugar crash.

Both of these options are available at the Thunder Bay Market and at our in store location at Synergee Fitness (931 Cobalt Street). Stop in and celebrate Pumpkin Spice Season with us!

And while we’re at it… why don’t we let you in on a recipe you can enjoy with your pumpkin treats? To finish off this post, we’re going to include a protein pumpkin latte recipe. Enjoy and stay warm! J


Pumpkin Spice Latte

Prep time: 5 min | Servings: 2


12 oz brewed coffee (warm)

1 scoop vanilla protein powder

½ tsp pumpkin pie spice




Homemade Pumpkin Pie Spice Mix (Makes ¼ cup)


2 tbs cinnamon

1 tbs ground ginger

½ tbs allspice

½ tbs ground cloves

½ tbs ground nutmeg


Combine the coffee, protein powder, and pumpkin pie spice in a blender. Blend on high for 15 seconds until it’s frothy.

TO MAKE KETO FRIENDLY: Add 2 tbs butter, coconut oil, or heavy cream

TO MAKE COLD:  Add 1 cup of ice and let the coffee completely cool before making the smoothie. Pulse items 2-3 times in the blender to break up the ice, then blend until smooth.



Because we believe you should be able to have all of the treats, with none of the guilt


Please note, comments must be approved before they are published

Promo box

Someone purchsed a

Product name

info info