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You can create a PR from the upstream to your repo, then accept that PR. (I know, that's not immediately intuitive, but at least you can do it without pulling a local copy.)

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I tried that once but ended up with a merge-commit with my name on it in the history of my "fork". Is it possible to not end up with such merge-commits?

I don't think so -- you'll need to do something like a git rebase, and there's no way to do that via the GitHub UI.

I know many don't like the 'dirty' history, but I like knowing exactly how the updates made it into my repo.

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