Keto Pumpkin Spice Latte

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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.

Nutritional values (per serving)

Ingredients (makes 2 servings)

• 1 cup light coconut milk (240 ml/ 8 fl oz)
• 1 cup freshly brewed regular or decaf coffee (240 ml/ 8 fl oz)
• ¹/₄ cup pumpkin puree (50 g/ 1.8 oz)
• ¹/₂ tsp pumpkin pie spice (you can make your own)
• ¹/₄ tsp vanilla bean powder or ¹/₂ tsp sugar-free vanilla extract
• ¹/₄ tsp turmeric powder
• pinch of black pepper (improves absorption of turmeric)
• 2 tbsp Brain Octane oil or MCT oil (30 ml)
• Optional: low-carb sweeteners such as Erythritol, Swerve or stevia drops to taste
• Optional: 2 tbsp collagen powder (14 g/ 0.5 oz)

Instructions

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

Ingredient nutritional breakdown (per serving)

Net carbs	Protein	Fat	Calories
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 extract, powder (vanilla bean)
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
MCT oil
0 g	0 g	13.6 g	117 kcal
Total per serving
4.9 g	2.8 g	37.8 g	353 kcal

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