Keto Pumpkin Spice Latte
Martina Slajerova- Ready in 5m
- 4.9 g net carbs
- 236 kcal
- Serves 2
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Ever wonder why those Starbucks lattes are so addictive? It's the massive amounts of sugar and unnecessary ingredients that leave you wanting more. For example, the Venti Mocha Cookie Crumble Frappuccino clocks in at a staggering 98 grams of carbs and over 600 empty calories, which only add to belly fat!
But don’t worry—you don’t have to give up your favorite fall flavors. This pumpkin spice latte is nothing like the sugary drinks from coffee shops. It’s keto-friendly, dairy-free, and fueled with healthy fats that keep you satisfied without the crash.
Why You'll Love This Keto Pumpkin Spice Latte
This version of the classic PSL is packed with flavor and a little extra goodness. The added turmeric provides anti-inflammatory benefits while the pumpkin and spices bring a natural sweetness, so you might not even need a sweetener. Plus, it's versatile—if you want to make it a complete meal, just add collagen powder for a protein boost.
And unlike the Starbucks version, this keto latte will fit perfectly into your low-carb lifestyle without spiking your blood sugar. It’s low in carbs, high in healthy fats, and the coconut milk makes it completely dairy-free.
Recipe Tips & Swaps
This keto pumpkin spice latte is not only simple to make but also easy to customize. Here are some handy tips and swaps to fit your taste and dietary needs:
- Not a fan of coconut milk? If you’re not into coconut milk or want a creamier option, you can swap it for 1/4 cup (60 ml) of heavy whipping cream mixed with 3/4 cup (180 ml) of water or unsweetened almond milk. This gives you a similar texture without the coconut flavor.
- Need it sweeter? If you're just starting out on a low-carb diet and find this latte not quite sweet enough, try adding a few drops of liquid stevia, or a bit Allulose. You can adjust the sweetness to your liking without the added sugar.
- Avoiding caffeine? You can still enjoy this latte with decaf coffee. For the best caffeine-free option, go for Swiss water process decaf coffee, which is chemical-free, or try using chicory coffee for a natural, caffeine-free alternative.
- Want more protein? For a more filling latte, simply add 1 to 2 tablespoons of collagen powder. This will provide extra protein to keep you full and satisfied.
- Need more energy? MCT oil is a great addition to this latte if you’re looking for an energy boost and faster fat-burning effects. However, it’s totally optional—if you don’t have it on hand or prefer to skip it, the latte will still taste great!
- Extra spice? If you love a stronger spice kick, feel free to increase the pumpkin pie spice or add a dash of cinnamon or nutmeg to suit your taste.
These swaps make it easy to adapt this recipe to whatever you have on hand or whatever suits your diet best!
Keto Recipes You Will Love
Looking for more low-carb drink options? Whether you want something warm and cozy or cool and refreshing, these keto-friendly drinks are perfect for any time of year. Check out some popular hot and cold options below!
- Low-Carb Starbucks Pink Drink
- Sugar-Free Chai Tea Latte
- Ultimate Keto Coffee
- Cold Brew Coffee Granita
- Sugar-Free Dalgona Coffee
- Keto Mexican Spiced Mocha
Step-by-step
In a small saucepan, heat up the coconut milk until bubbles appear on the top. Prepare the coffee. Place all the ingredients in a blender: hot coffee and coconut milk.
Note: Use liquid coconut milk like the one you can buy in a carton box. If you don't have issues with dairy, you can substitute the coconut milk with 1/4 cup (60 ml) of heavy whipping cream plus 3/4 cup (180 ml) water or unsweetenerd almond milk.
Add pumpkin puree, pumpkin pie spice, vanilla powder, turmeric powder, black pepper and any optional ingredients (see recipe tips).
Blend until smooth and frothy. Optionally, add collagen and low-carb sweetener to taste, and blend once more.
Serve hot!
Recipe
Keto Pumpkin Spice Latte
★★★★★4.6This pumpkin spice latte is sugar-free and dairy-free. It's fueled with healthy fats that will enhance the ...
- Hands on
- 5m
- Overall
- 5m
- Servings
- 2
- 4.9 g
- Net carbs
- 2.8 g
- Protein
- 24.2 g
- Fat
- 236
- kcal
Ingredients makes 2 servings
Instructions
In a small saucepan, heat up the coconut milk until bubbles appear on the top. Prepare the coffee. Place all the ingredients in a blender: hot coffee and coconut milk.
Note: Use liquid coconut milk like the one you can buy in a carton box. If you don't have issues with dairy, you can substitute the coconut milk with 1/4 cup (60 ml) of heavy whipping cream plus 3/4 cup (180 ml) water or unsweetenerd almond milk.Add pumpkin puree, pumpkin pie spice, vanilla powder, turmeric powder, black pepper and any optional ingredients (see recipe tips).
Blend until smooth and frothy. Optionally, add collagen and low-carb sweetener to taste, and blend once more.
Serve hot!
Nutrition per serving, latte
Carbs 8%Protein 4%Fat 88% of calories
- Net carbs
- 4.9 g
- Total carbs
- 6 g
- Fiber
- 1.1 g
- Sugars
- 0.9 g
- Protein
- 2.8 g
- Fat
- 24.2 g
- Saturated fat
- 21.4 g
- Calories
- 236 kcal
- Sodium
- 19 mg · 0.81% RDA
- Magnesium
- 63 mg · 15.7% RDA
- Potassium
- 371 mg · 18.6% EMR
Nutrition by ingredient
| Per latte | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Coconut milk (full-fat, unsweetened) | 3.2 g | 2.3 g | 24.1 g | 223 |
| Coffee (prepared), liquid | 0 g | 0.1 g | 0 g | 1 |
| Pumpkin purée, unsweetened, canned or homemade | 1.3 g | 0.3 g | 0.1 g | 9 |
| Pumpkin spice mix, or gingerbread spice mix (cinnamon, nutmeg, ginger, cloves, allspice) | 0.2 g | 0 g | 0 g | 1 |
| Vanilla powder, dried (from vanilla beans, vanilla pods) | 0.1 g | 0 g | 0 g | 2 |
| Turmeric, spices (dried, ground) | 0.2 g | 0 g | 0 g | 1 |
| Pepper, black, spices | 0.1 g | 0 g | 0 g | 0 |
| Total | 4.9 g | 2.8 g | 24.2 g | 236 |
Serving size latte
- Gluten free
- Dairy free
- Egg free
- Nut free
- Nightshade free
- Pork free
- Avocado free
- Fish free
- Beef free
- Low FODMAP
- Vegetarian
- Vegan
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Comments & ratings (12)
Several of your recipes call for vanilla bean powder. Can I use vanilla extract instead? If so, what would the conversion be? I can’t wait to try this!
Absolutely! Vanilla powder is more flavourful so I'd usually substitute each 1/4 to 1/2 teaspoon of vanilla powder with 1 teaspoon of sugar-free vanilla extract. I hope this helps!
This was great! My wife recently got a real PSL, and gave me a sip, so I can verify how close this recipe gets. I did the heavy cream/almond milk combo, and used unsweetened vanilla almond milk, which added some nice flavor. Be forewarned - if you’re not yet used to substituting good fats for sugar and carbs, you may not be ready for this. I imagine the Stevia would help for those still making the transition, but it was great for me without it!
Thank you! I agree, as with most keto recipes, it may take a few sips to get used to them 😊
This was the best alternative to Starbucks latte! I made mine with half coconut and half almond milk, so so yummy!
This was horrible 😫 I was so looking forward to making my own pumpkin spice latte - I've been craving Starbucks but this wasn't it for me. It might be the coconut milk - I'm not a fan of it outside of baking with it - definitely don't like it in my coffee. Maybe with heavy cream it would of been better but I couldn't taste the pumpkin at all
I'm sorry you didn't like it. You may prefer using heavy whipping cream instead (about 1/2 cup heavy whipping cream + 1/2 cup water or almond milk instead of the coconut milk). Pumpkin is quite neutral in taste so there isn't much you could do (adding more pumpkin wouldn't make a difference and would make it too thick). If you prefer more flavour, use more pumpkin spice - that should do the trick 😊 I think that maybe for your palate it wasn't sweet enough and you may need to add more sweetener.
I tried this today and I really enjoyed it. Due to allergies though, I had to use lactose-free skim milk rather than coconut milk but it still tasted pretty good. I also realized I had run out of turmeric and substituted cumin, which I do regularly, but not the best choice for this drink - should have maybe used allspice or cinnamon instead. I also used coconut oil instead of MCT (with the heat, my coconut oil was melted anyways). That being said, I loved it, my daughter loved it, and I would definitely make this again. Thank you for the recipe.
Thank you for your kind words! Allspice or cinnamon sound like a great addition... or maybe a pinch of cardamom 😊
Thank you, thank you, thank you! OMG I can't thank you enough for this! Can't wait to try!
Quick question- does the MCT oil provide any benefits to the drink's texture or flavor, or is it there for health benefits? Is there anything you can substitute for it?
Either way, I really appreciate this article. Been craving some pumpkin spice!
Hi Ephraim, you can skip it completely. The MCT oil is there only to boost energy and to increase the ketogenic ratio. You could use virgin coconut oil instead - it works well as a substitute in hot drinks.