Keto & Low Carb Pumpkin Spice Latte

This is an easy DIY Keto Pumpkin Spice Latte recipe. It’s perfect for those who are searching for ways to make sugar-free or low carb pumpkin spice lattes at home. In this post, I share three ways to make this drink in a blender using either instant coffee, cold brew, or hot coffee. I give tips to common questions, such as what are the best sugar-free sweeteners to use and what kind of milk to use in a latte. I also provide you with ideas for how to make iced, hot, bulletproof, and dairy-free versions. Overall, this drink is the best dreamy, creamy copycat pumpkin spice latte recipe that you can enjoy without all of the extra sugar and carbs. 

Why make a Healthy, Keto, Low Carb Pumpkin Spice Latte?

I’m not sure about you, but my fall is filled with all things Pumpkin Spice, including Keto Pumpkin Bars and Pumpkin Spice Lattes. 

However, traditional versions of the drink include a lot of carbs and sugar. 

So, like most things, I chose to make a sugar-free version. 

Is this really necessary, how many carbs are in a pumpkin spice latte?

A traditional Tall Pumpkin Spice Latte has about 50g of sugar and 52g of carbs! 

This version does not use added sugar or refined sugar. So, it only has 2g net carbs per serving. 

Can you drink lattes on keto?

Most people who are on keto are aiming to stay in ketosis. 

With that in mind, we limit the amount of sugar we eat throughout each day. 

While you can certainly make the best choice for you, the amount of sugar in just one regular latte is close to three entire days worth of carbs for people who eat standard keto. 

For me, that’s not worth it, for two reasons:

1. If I’m going to be having that many carbs, it definitely won’t be on a coffee drink
2. As you’ll find in this recipe, you absolutely make a creamy, dreamy version without it

What is in this Keto Pumpkin Spice Latte?

This is an easy drink that requires just a few ingredients. 

1. Milk
2. Coffee (Instant, Cold Brew, or Hot)
3. Sweetener
4. Pumpkin Puree
5. Vanilla Extract
6. MCT Oil (optional for Bulletproof)
7. Pumpkin Pie Spice

I got most of these ingredients from iHerb.

What kind of milk should I use?

I wanted to keep this drink dairy-free. So, I chose to use almond milk. However, you can make a latte with any milk that you prefer. 

One thing to note, to keep this drink low carb, be sure to use unsweetened milk. 

The almond milk that I used had less than 2g of carbs per cup. If you use regular Whole milk, you will have a higher carb count per cup. 

The Best Options for Coffee

I prefer to include coffee in my latte. 

But, there are a few ways to incorporate coffee into this drink. I’ll describe each of the three ways below.

Option 1: Use Instant Coffee

When I’m in a rush or on the go, Instant Coffee is my favorite. 

So, when making this recipe, I knew I’d have to include an option for using it. I tested this recipe with California Gold Nutrition, CafeCeps.

A little really goes a long way so I only needed ¼ tsp per serving. 

What I love about this particular product is that it includes unsweetened coffee and Reishi mushrooms. While they don’t taste like anything, they do help make the drink super energizing.

Option 2: Use Pre-Brewed Coffee

One of the cool things available at iHerb is Pre-Brew Coffee Spice!

Even though there are a few flavor options, I chose to include Simply Organic, Pre-Brew Coffee Spice, Pumpkin Spices

You simply add ⅛ tsp of Pre-Brew to your ground coffee before brewing it in your coffee maker. 

The result is coffee with all the flavors of Pumpkin Spice without actually having to add in the spice mix. With that in mind, if you use Pre-Brew then you can swap out the Pumpkin Spice in this recipe. 

Option 3: Use Cold Brew Coffee

Cold Brew is a mix of coffee and espresso that you can pick up at your local market. For me, I get it in the refrigerated section. 

My Cold Brew comes unsweetened. So, be sure to double check your labels. 

To make this drink using cold brew, you’d simply add ¼ cup of cold brew to the blend along with ¾ cup of almond milk

Making a Sugar-free Pumpkin Spice Latte – what are the best options for sweeteners?

You can use a wide range of keto-friendly sweeteners, such as erythritol, allulose, or stevia. 

I’m using Swerve, Granular, which is an erythritol blend. 

For a paleo version of this drink: simply use a sweetener like coconut sugar. 

What about Pumpkin Spice?

An essential part of this drink is Pumpkin Pie Spice. 

I always purchase Pumpkin Pie Spice because there are a ton of brands that have just simple ingredients without fillers. 

However, you can also make it, using a homemade pumpkin pie spice recipe. 

I use Pumpkin Pie Spice in the drink, but also as a decorative topping.

Pumpkin Puree vs. Pumpkin Pie Filling

To keep this drink low carb and sugar free, do not use pumpkin pie filling. It comes pre-spiced and with added sugar. Instead, pick up a can of plain pumpkin puree. 

For me, I tend to not use all of my pumpkin puree, so you can save them in the freezer by putting them in ice cube molds. You can just pop them out of the freezer and use them in this drink or for another purpose as you please. 

Making this Bulletproof

In this recipe, you’ll notice that I’ve included MCT Oil. As I mentioned in my keto supplements post, MCT is one of the healthiest fats that you can have on keto. 

I tend to prefer it over butter in my “butter coffee” because I personally have found that just a little bit of it helps me get into ketosis. 

I used just one tablespoon of MCT Oil in this drink. You can decide if you want to make your drink bulletproof too! 

How to Make a Keto Pumpkin Spice Latte:

This drink is one of the easiest that you can make. You simply add all of the ingredients to the blender and blend. 

You can finish this drink with:

• Pumpkin Pie Spice Seasoning
• Sugar-free Whipped Cream
• A Cinnamon Stick

Why Partner with iHerb for this post?

As I mentioned, this Sugar-free Pumpkin Spice Latte post was sponsored by iHerb, an online retailer that carries over 30,000 natural products and ships to over 150 countries.

I first started using iHerb when keto was a bit newer and many of my recipe ingredients were hard to find in stores.

For me, they’ve always had great customer service. For example, they’re available 24 hours a day, 7 days a week and have representatives who speak more than 10 languages. And, they’ve always shipped me high quality products quickly. 

Besides that, they are often having a sale and have a great rewards program, which means I get to save money on each order. 

If you’re interested in learning more about iHerb, new customers will get a discount off their first iHerb order with no minimum purchase by clicking here.