It’s fall, the leaves are turning a vibrant array of oranges and reds, and of course, pumpkin spice season is in full swing.
All you may want to do on a Sunday afternoon is cozy up on your couch with a warm, comforting mug of that iconic fall drink – the Pumpkin Spice Latte. But you’re on a ketogenic diet. Does this mean you can’t participate in this beloved autumn tradition?
Certainly not.
Keto Pumpkin Spice Lattes are a thing, and they’re every bit as delicious as their sugary, traditional counterparts.
This low carb take on the classic PSL allows you to enjoy the flavors of fall without disrupting your diet.
Here’s everything you need to know about this low-carb, high-fat twist on a classic fall drink; from its nutritional content to how it fits into your keto diet, and of course, a mouthwatering recipe to try at home.
It’s called a Pumpkin Spice Latte (or PSL for short) because it’s a latte (espresso with steamed milk) flavored with pumpkin spice.
Pumpkin spice is a blend of spices typically used in pumpkin pie, including cinnamon, nutmeg, ginger, allspice, and cloves.
But the term “PSL” was made popular by Starbucks when they introduced their iconic drink in 2003.
It has since become a staple of fall and is now offered by many coffee shops and cafes, with each establishment adding their own twist to the classic recipe.
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There are also other variations:
But for all these variations, the star ingredient remains the same – pumpkin spice.
And now with Keto Pumpkin Spice Lattes, you can still enjoy this seasonal flavor while sticking to your low-carb diet.
Traditional Pumpkin Spice Lattes are typically quite high in sugar, with a Grande size from Starbucks containing a whopping 50 grams of sugar.
That’s nearly double the recommended daily intake of added sugars for an adult.
The high sugar content is due to the pumpkin spice sauce used in the drink, which is made with sweetened condensed milk and sugar syrups.
Depending on how you like your PSL, you may also add granulated sugar, whipped cream and caramel drizzle on top, further increasing the sugar content.
Also, the standard milk used in a PSL is also high in natural sugars from lactose.
Read more: How to Make the Perfect Keto Taco With Multiple Stuffings, Shells, and Meats Variations
A skinny Pumpkin Spice Latte is a low-calorie version of the PSL, usually made with nonfat milk and sugar-free syrups.
However, these “skinny” versions often still contain a significant amount of carbs and may not be suitable for those following a strict ketogenic diet.
Remember, being on keto means keeping your carb intake low, usually around 20-50 grams per day.
This means that even if a drink is marketed as “skinny,” it’s important to check its carb content before indulging if you’re on a keto diet.
Our guide on Healthy Pumpkin Desserts has tips on making fall-themed treats that aren’t just good for weight loss but also for your health goals.
Now that we know what makes up a traditional Pumpkin Spice Latte and all its variations, let’s talk about how to make it keto-friendly.
First, we need to understand what makes a drink ketogenic diet-friendly. The main idea behind the keto diet is to keep your carbohydrate intake low and increase your fat consumption (2).
This is to keep your body in a state of ketosis, where it burns fat instead of glucose for energy.
Now, to make a keto PSL, all we have to do is swap out the ingredients that are high in carbs with alternatives that are lower in carbs but still maintain that delicious flavor.
For example:
These simple swaps can turn your favorite fall drink into a healthy and delicious keto-friendly option.
You might find keto pumpkin spice cream or a keto pumpkin spice mix at your local grocery store; that will make the process even easier.
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Here’s a simple recipe to help you get started:
This pumpkin spice latte recipe is perfect for those chilly fall mornings or cozy evenings at home.
It’s creamy, flavorful, and contains only 2 grams of net carbs per serving. This recipe makes 2 lattes.
To garnish:
Our blog about Oat Milk Latte Recipe has more tips on how to make your drinks healthier, including alternatives for dairy and sugar.
Read more: Easy Homemade Keto Bagel Recipe Ideas
Keto dieters usually go for low-carb, high-fat milk alternatives in their coffee. Almond milk and coconut milk are popular choices due to their lower carbohydrate content. Both are also rich in healthy fats, which aligns well with the high-fat nature of the keto diet. Remember to pick unsweetened versions to keep your sugar intake minimal.
Yes, a latte with unsweetened almond milk can be a keto-friendly option. Almond milk is low in carbs and high in healthy fats, which is ideal for those on a ketogenic diet. However, you must be mindful of other ingredients in the latte, such as sweeteners or flavored syrups, which can add unwanted carbs.
There’s no specific coffee powder that’s best for the keto diet. Coffee itself is naturally carb-free, regardless of the brand or type of roast. The key to keeping your coffee keto-friendly is avoiding high-carb additives like sugar and flavored creamers. Instead, opt for low-carb additions like heavy cream or keto-friendly sweeteners like stevia or erythritol.
Our Coffee with Cinnamon Benefits guide illustrates how choosing the right ingredients can enhance your coffee experience without compromising your dietary goals.
When it comes to lattes, the best keto milk alternatives would be unsweetened almond milk or coconut milk. They both have a creamy consistency and subtle flavor that pairs well with coffee. Again, you must be sure that any added flavors or sweeteners are also keto-friendly.
Yes, a latte made with unsweetened coconut milk can be keto-friendly. Coconut milk is low in carbs and high in fats, aligning with the ketogenic diet’s requirements. As always, you need to check that any additional ingredients, like syrups or sweeteners, are also low in carbs.
Unflavored, unsweetened soy milk can fit into a keto diet in moderation, but it does contain more carbs than almond or coconut milk. Therefore, if you’re strictly counting your carbs, a soy milk latte may not be the best option. However, if you have room in your diet for a bit more carbs, a soy milk latte could still be enjoyed on a keto diet.
Pumpkin spice has become a beloved flavor of fall, and with good reason.
But traditional pumpkin spice lattes can be high in sugar and carbs, making them unsuitable for those following a keto diet.
However, by making some simple swaps and using homemade versions of certain ingredients, you can enjoy a delicious and healthy keto pumpkin spice latte.
Experiment with different variations and find your perfect balance of flavors to create your own twist on this fall favorite.
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