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Keto Pumpkin Spice Latte

4.6 stars, average of 74 ratings

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Have you ever wondered why Starbucks coffee is so addictive? It's the amount of added sugar and other unhealthy ingredients that make you crave it more. Did you know that their gigantic Venti Mocha Cookie Crumble Frappuccino contains a whopping 98 grams of carbs and over 600 calories? And these are "empty" calories that won't provide anything beneficial, apart from more visceral fat stored in your tummy.

My pumpkin spice latte in noting like the one from Starbucks. It's high in healthy fats, low in carbs, full of flavour and keto friendly. The extra turmeric takes the health benefits of this latte to the next level. The pumpkin and spices add a subtle sweetness and if you prefer sweetener-free coffee like I do, you won't need to add any. To transform it to a complete meal, simply add some collagen powder which will provide extra protein and keep hunger at bay.

This PSL is dairy-free. 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 unsweetener almond milk.

You may also like: Low-Carb Starbucks Pink Drink.

Tips & Substitutions

  • Not a fan of coconut milk? Instead of 1 cup of coconut milk, you can use 1/4 cup (60 ml) heavy whipping cream plus 3/4 cup (180 ml) of water or unsweetened almond milk.
  • Not sweet enough? If you just started following a low-carb diet, then you may find some recipes not sweet enough. You can add a few extra drops of stevia or a little more erythritol or Swerve to suit your palate.
  • Avoiding caffeine? If you're using decaf coffee, opt for naturally caffeine-free chicory coffee or Swiss water process decaf coffee which is chemical-free.

Hands-on Overall

Allergy information for Keto Pumpkin Spice Latte

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Fish free
✔  Beef free

Nutritional values (per serving)

Net carbs4.9 grams
Protein2.8 grams
Fat37.8 grams
Calories353 kcal
Calories from carbs 5%, protein 3%, fat 92%
Total carbs6 gramsFiber1.1 gramsSugars0.9 gramsSaturated fat35 gramsSodium19 mg(1% RDA)Magnesium63 mg(16% RDA)Potassium371 mg(19% EMR)

Ingredients (makes 2 servings)


  1. 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 unsweetener almond milk. Keto Pumpkin Spice Latte
  2. Add pumpkin puree, pumpkin pie spice, vanilla powder, turmeric powder, black pepper and MCT oil. Keto Pumpkin Spice Latte
  3. Blend until smooth and frothy. Optionally, add collagen and low-carb sweetener to taste, and blend once more. Keto Pumpkin Spice Latte
  4. Serve hot! Keto Pumpkin Spice Latte

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Coconut milk (full-fat, unsweetened)
3.2 g2.3 g24.1 g223 kcal
Coffee (prepared), liquid
0 g0.1 g0 g1 kcal
Pumpkin purée, unsweetened, canned or homemade
1.3 g0.3 g0.1 g9 kcal
Pumpkin spice mix, or gingerbread spice mix (cinnamon, nutmeg, ginger, cloves, allspice)
0.2 g0 g0 g1 kcal
Vanilla extract, powder (vanilla bean)
0.1 g0 g0 g2 kcal
Turmeric, spices (dried, ground)
0.2 g0 g0 g1 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
MCT oil
0 g0 g13.6 g117 kcal
Total per serving
4.9 g2.8 g37.8 g353 kcal

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

Let us know what you think, rate this recipe!

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Comments (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.