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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!
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Hands-on Overall
Serving size latte
Nutritional values (per latte)
Net carbs4.9 grams
Protein2.8 grams
Fat24.2 grams
Calories236 kcal
Calories from carbs 8%, protein 4%, fat 88%
Total carbs6 gramsFiber1.1 gramsSugars0.9 gramsSaturated fat21.4 gramsSodium19 mg(1% RDA)Magnesium63 mg(16% RDA)Potassium371 mg(19% EMR)
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!
Ingredients
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)
Calories236kcal
Net Carbs4.9g
Carbohydrates6g
Protein2.8g
Fat24.2g
Saturated Fat21.4g
Fiber1.1g
Sugar0.9g
Sodium19mg
Magnesium63mg
Potassium371mg
Detailed nutritional breakdown (per latte)
| Total per latte |
| 4.9 g | 2.8 g | 24.2 g | 236 kcal |
| Coconut milk (full-fat, unsweetened) |
| 3.2 g | 2.3 g | 24.1 g | 223 kcal |
| Coffee (prepared), liquid |
| 0 g | 0.1 g | 0 g | 1 kcal |
| Pumpkin purée, unsweetened, canned or homemade |
| 1.3 g | 0.3 g | 0.1 g | 9 kcal |
| Pumpkin spice mix, or gingerbread spice mix (cinnamon, nutmeg, ginger, cloves, allspice) |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Vanilla powder, dried (from vanilla beans, vanilla pods) |
| 0.1 g | 0 g | 0 g | 2 kcal |
| Turmeric, spices (dried, ground) |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
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