Pumpkin Spice Lattes are a fall classic, but they’re often loaded with sugar and carbs.
If you’re following a keto lifestyle, this indulgence might seem off-limits.
That’s where the Keto Pumpkin Spice Latte comes in.
It’s a low-carb, sugar-free version that delivers all the warm, cozy flavors you love—without the guilt.
Here how to easily make it at home!
How to Make a Keto Pumpkin Spice Latte: At A Glance
- Heat pumpkin puree, unsweetened almond milk, sweetener, and pumpkin pie spice in a saucepan until simmering.
- Add vanilla extract and brewed coffee or espresso.
- Blend or froth the mixture until creamy and frothy.
- Serve hot or over ice, topped with keto whipped cream and a sprinkle of spice.
- Store leftovers in the fridge for up to two weeks. Reheat or enjoy cold!
Benefits of a Keto Pumpkin Spice Latte
Low-Carb and Sugar-Free
One of the main advantages of a Keto Pumpkin Spice Latte is its low-carb and sugar-free profile.
Traditional versions are loaded with sugars that spike blood sugar levels and derail ketogenic goals.
By using sugar-free sweeteners and keto-friendly ingredients, this version keeps net carbs under 2 grams per serving.
It allows you to enjoy the rich flavors of pumpkin and spices without compromising your diet or health.
Supports Ketosis
Ingredients like MCT oil make this latte more than just a delicious drink.
MCT oil is a fast-digesting fat that supports energy production and helps maintain ketosis.
It provides your body with quick, clean fuel, especially during the morning or as a mid-day pick-me-up.
For keto dieters, this added fat not only enhances the beverage’s creaminess but also helps keep you full longer, reducing the likelihood of unhealthy snacking.
Cost-Effective and Customizable
Making your Keto Pumpkin Spice Latte at home is both economical and customizable.
Store-bought versions or café drinks are not only expensive but also often packed with hidden carbs.
Preparing it at home allows you to control every ingredient, ensuring it fits perfectly into your dietary preferences.
You can adjust sweetness, spice levels, or even make it dairy-free to suit your needs.
Ingredients Needed
- 1/4 cup pumpkin puree
- 1 1/2 cups unsweetened almond milk
- 1–3 teaspoons keto-approved sweetener
- 1 teaspoon pumpkin pie spice
- 3–4 shots of espresso
- 1 teaspoon vanilla extract (optional)
- 1 tablespoon MCT oil (optional)
- Keto-friendly whipped cream (optional, for topping)
Equipment Needed
- Blender or Milk Frother: Essential for creating a smooth, frothy texture that mimics a café-style latte. A handheld frother is convenient for quick blending, while a full-sized blender works well for larger batches.
- Saucepan: Used to heat and combine the pumpkin puree, milk, sweetener, and spices. Ensures the ingredients meld together and reach the perfect temperature.
- Measuring Tools: Accurate measurements are crucial for maintaining the balance of flavors. Use measuring cups and spoons to ensure consistency, especially for spices and sweeteners.
Step-by-Step Recipe Instructions
Step 1: Preparation
- In a saucepan, combine:
- 1/4 cup pumpkin puree
- 1 1/2 cups unsweetened almond milk (or your milk of choice)
- 1–3 teaspoons keto-approved sweetener (to taste)
- 1 teaspoon pumpkin pie spice
- Heat the mixture over medium heat, whisking continuously until it begins to simmer. Avoid boiling to preserve the flavors.
- Remove from heat and stir in 1 teaspoon vanilla extract (optional) and 3–4 shots of espresso or 2 cups strong brewed coffee.
Step 2: Blending
- Pour the heated mixture into a blender or use a milk frother directly in the saucepan.
- Blend or froth for about 30 seconds to create a smooth, creamy, and frothy texture. This step ensures all ingredients are well incorporated and avoids clumps from the spices.
Step 3: Serving Suggestions
- Pour the prepared latte into a mug for a warm version or over ice for a chilled drink.
- Garnish with a dollop of keto-friendly whipped cream for an indulgent touch.
- Sprinkle a pinch of pumpkin pie spice or cinnamon on top for added flavor and a beautiful presentation.
Nutritional Information
Per Serving Details
- Calories: 22
- Fat: 1g
- Protein: 1g
- Net Carbs: 2g
These values are based on using unsweetened almond milk, keto-approved sweetener, and no optional toppings like whipped cream or MCT oil.
Adding these extras will slightly increase the calorie and fat content while keeping the net carbs low.
Comparison with a Traditional Pumpkin Spice Latte
A standard 16-ounce Pumpkin Spice Latte from a popular coffee shop contains approximately:
- Calories: 380
- Fat: 14g
- Protein: 14g
- Carbs: 52g
- Sugar: 50g
Tips and Variations
Dairy-Free Option
For a completely dairy-free version, opt for plant-based milk like unsweetened almond milk or coconut milk.
Almond milk is light and low in carbs, while coconut milk adds a creamy texture and a hint of sweetness.
If you’re looking for an ultra-rich option, canned coconut cream can also be used as a substitute for heavy cream.
Iced Version
Transform your Keto Pumpkin Spice Latte into a refreshing iced beverage by chilling the prepared mixture.
Pour it over ice cubes made from brewed coffee to prevent dilution.
You can also use a blender to create a frappe-like texture by blending the latte with ice.
Top with keto whipped cream and a sprinkle of pumpkin pie spice for a café-quality iced drink.
Flavor Enhancements
Take your latte up a notch by adding a teaspoon of vanilla extract for added depth or a pinch of extra cinnamon for warmth.
If you enjoy a touch of spice, try a dash of ground ginger or nutmeg.
Sweeten it further with a few drops of liquid stevia or your favorite keto-friendly sweetener.
Storage and Reheating
If you have leftovers, store the prepared latte mixture in an airtight container in the refrigerator for up to two weeks.
When ready to enjoy, reheat it on the stovetop over medium heat, whisking gently until it’s warm.
For a quicker option, microwave in 30-second intervals, stirring in between to ensure even heating.
Alternatively, enjoy it cold straight from the fridge for a quick iced latte.
Conclusion
Making your own Keto Pumpkin Spice Latte at home is simple, cost-effective, and a healthier way to enjoy this seasonal favorite.
With easy-to-find ingredients and customizable options, it’s perfect for any occasion.
Give this recipe a try and let us know how it turned out!
Share your experience in the comments, subscribe for more keto recipes, and check out our other delicious low-carb creations!
