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Home Recipes Drinks

Low Carb Sugar Free Pumpkin Spice Latte

low carb sugar free pumpkin spice latte featured image
Posted on October 19, 2018 By Faith Gorsky
Jump to RecipePrint Recipe

Our Low Carb Sugar Free Pumpkin Spice Latte recipe is rich and creamy with the perfect amount of sweet spiced pumpkin flavor.

Low Carb Sugar Free Pumpkin Spice Latte on Wooden Crate

We’ve fallen into autumn and with Pumpkin Spice Lattes everywhere we look, we’re diving in head-first! A lot of readers have asked us if they can still enjoy a PSL when on keto, and the answer to that is YES, but of course, the easiest way to make sure your PSL is low carb and keto-friendly is to make it yourself. Luckily we have the perfect Low Carb Sugar Free Pumpkin Spice Latte recipe for you.

All About Pumpkin Spice Lattes

The Pumpkin Spice Latte is the holy grail of fall-themed beverages. We get a lot of questions about it, especially from people who want to be able to enjoy it and stay in ketosis. Our preference is to make a homemade Low Carb Sugar Free Pumpkin Spice Latte because 1) we get to control the ingredients, and 2) we think it tastes better! However, when we’re out at a coffee shop it is nice to know what options we have. We’re going to a take a little bit of the mystery out of the Pumpkin Spice Latte.

In This Article

  • Can You Have Pumpkin on Keto?
  • Is There Pumpkin in a Pumpkin Spice Latte?
  • What Sugar Free Syrups Does Starbucks Offer?
  • Can You Make a Pumpkin Spice Latte Without Coffee?
  • How Many Calories and Carbs Are in a Venti Pumpkin Spice Latte?
  • Calories and Carbs in Our Keto Pumpkin Spice Latte
  • Ingredients in Starbucks Pumpkin Spice Latte
  • Ingredients in our Low Carb Sugar Free Pumpkin Spice Latte:
  • Low Carb Sugar Free Pumpkin Spice Latte

Can You Have Pumpkin on Keto?

Yes, pumpkin is a keto-friendly food! One of the best things about pumpkin is that it’s equally delicious in savory and sweet dishes. According to the USDA Food Database, 1/2 cup (120 g) of pumpkin has the following nutrition information:

  • 50kcals
  • 1g protein
  • 0g total fat
  • 10g total carbohydrates
  • 4g fiber
  • 4g sugar
  • 6g net carbohydrates

Is There Pumpkin in a Pumpkin Spice Latte?

For our Low Carb Sugar Free Pumpkin Spice Latte, we use one tablespoon of unsweetened pumpkin puree. At the grocery store, be sure to look for solid-pack pumpkin, not pumpkin pie filling, which has sugar!

Starbucks Pumpkin Spice Lattes came out in 2003, at which time they did not have pumpkin; however, as of 2015 they have added pumpkin to the ingredients. (Read more about Pumpkin Spice Lattes on Wikipedia.)

What Sugar Free Syrups Does Starbucks Offer?

I’ve been to various Starbucks locations several times and have asked each time if they can make a sugar free Pumpkin Spice Latte. Unfortunately, the answer is always “no” because they don’t have sugar free Pumpkin Spice Syrup. Most locations told me they have the following sugar free syrups available: Vanilla, Hazelnut, Caramel, and Cinnamon Dolce.

Can You Make a Pumpkin Spice Latte Without Coffee?

Yes, you can make a pumpkin spice latte without coffee! Although technically, at that point it’s no longer considered a latte, lol. To do so, simply replace the coffee with an equal amount of milk (any kind of milk or nut milk you like) that has been heated to steaming.

How Many Calories and Carbs Are in a Venti Pumpkin Spice Latte?

According to the Starbucks website, a Starbucks Venti Pumpkin Spice Latte made with 2% milk and whipped cream has the following nutrition information:

  • 470kcals
  • 16g total fat
  • 60mg cholesterol
  • 300mg sodium
  • 66g total carbohydrates
  • 0g fiber
  • 64g sugar
  • 18g protein

Calories and Carbs in Our Keto Pumpkin Spice Latte

Our Low Carb Sugar Free Pumpkin Spice Latte has the following nutrition information:

  • 323kcals
  • 33g total fat
  • 112mg cholesterol
  • 127mg sodium
  • 3g total carbohydrates
  • 0g fiber
  • 0g sugar
  • 1g protein

Ingredients in Starbucks Pumpkin Spice Latte

From Starbucks website, their Pumpkin Spice Latte contains the following: Milk, Pumpkin Spice Sauce [Sugar, Condensed Skim Milk, Pumpkin Puree, Contains 2% Or Less Of Fruit And Vegetable Juice For Color, Natural Flavors, Annatto, Salt, Potassium Sorbate], Brewed Espresso, Whipped Cream [Cream (Cream, Mono And Diglycerides, Carageenan), Vanilla Syrup (Sugar, Water, Natural Flavors, Potassium Sorbate, Citric Acid)], Pumpkin Spice Topping [Cinnamon, Ginger, Nutmeg, And Cloves].

Ingredients in our Low Carb Sugar Free Pumpkin Spice Latte:

  • Strong, hot brewed coffee
  • Organic heavy whipping cream
  • Organic unsalted butter
  • Unsweetened pumpkin puree
  • Pure vanilla extract
  • Pumpkin pie spice mix
  • Stevia
  • Cinnamon

Overhead View of Low Carb Sugar Free Pumpkin Spice Latte

Is Pumpkin Spice Healthy?

Pumpkin spice mix is a combination of several spices. It doesn’t typically contain sugar or salt. (Check out our pumpkin spice mix recipe here!) Pumpkin spice mix is used to make several fall foods, like breads, cookies, cakes, lattes, etc.

Like anything else, when you’re trying to eat healthy, when you’re ordering a pumpkin spice latte, be mindful of your sugar and carb intake, and stick with healthy fats (like organic butter, milk, half and half, or cream). We prefer making a seasonal beverage like our Low Carb Sugar Free Pumpkin Spice Latte at home so we can control everything that goes into it!

More Low Carb Pumpkin Spice Recipes:

  • Pumpkin Spice Keto Oatmeal
  • Keto Pumpkin Smoothie 
  • Pumpkin Spice Cream Cheese Fat Bombs
  • Pumpkin Spice Snickerdoodle Cookies

Low Carb Sugar Free Pumpkin Spice Latte with Autumnal Leaves and Pinecones

Low Carb Sugar Free Pumpkin Spice Latte with Autumnal Leaves and Pinecones

Low Carb Sugar Free Pumpkin Spice Latte

Our Low Carb Sugar Free Pumpkin Spice Latte recipe is rich and creamy with the perfect amount of sweet spiced pumpkin flavor.
Author: Faith
Servings: 1 person
Calories: 323
Prep Time: 10 mins
Print Pin Rate

Ingredients

Latte:

  • 3/4 cup strong hot brewed coffee
  • 2 tablespoons organic heavy whipping cream
  • 1 tablespoon organic unsalted butter
  • 1 tablespoon unsweetened pumpkin puree
  • 1/2 teaspoon pure vanilla extract
  • 1/2 teaspoon pumpkin pie spice mix
  • 1 stevia packet (1g)

Topping:

  • 2 tablespoons organic heavy whipping cream whipped to soft peaks
  • Ground cinnamon for garnish
US Customary - Metric

Instructions

  • Blend all ingredients for the latte in a blender until foamy.
  • Pour into a mug, and if desired, top with the whipped cream and cinnamon.
  • Serve.

Notes

Net Carbs: 3g per latte (whole recipe)
Nutrition Facts
Low Carb Sugar Free Pumpkin Spice Latte
Amount Per Serving
Calories 323 Calories from Fat 297
% Daily Value*
Fat 33g51%
Saturated Fat 21g131%
Cholesterol 112mg37%
Sodium 127mg6%
Potassium 87mg2%
Carbohydrates 3g1%
Protein 1g2%
Vitamin A 3565IU71%
Calcium 39mg4%
Iron 0.4mg2%
* Percent Daily Values are based on a 2000 calorie diet.
Course: Drinks
Cuisine: American
Keyword: Sugar Free Pumpkin Spice Latte
Tried this recipe?Mention @TheKetoQueens or tag #TheKetoQueens!

Low Carb Sugar Free Pumpkin Spice Latte with Description

Disclosure: This post contains affiliate links to products we believe in, which means that even though it doesn’t cost you anything extra, The Keto Queens will receive a small amount of money from the sale of these items.

Faith Gorsky Cookbook Author Food Stylist and Photographer and Recipe Developer

Hi! I'm Faith.

Whether you’re a keto newbie, already keto-adapted, or just keto-curious, you’re in the right place! Connect for keto lifestyle tips, informative tidbits, and of course tasty low carb and keto recipes that your whole family will love.

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Comments

  1. Fitoru Fitness says

    Wow Coffee latte! I can’t wait to make one of this at home! Thanks for sharing this! I am one happy kid here!

    Reply

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Hi! I'm Faith.

Hello! Whether you’re a keto newbie, already keto-adapted, or just keto-curious, you’re in the right place. Here at The Keto Queens, we share keto lifestyle tips, informative tidbits, and of course tasty low carb and keto recipes that your whole family will love. We want to inspire you, and show you that you can do this! Welcome to the family.

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The Keto Queens is monetized in part though affiliate links, and as an Amazon Associate we earn from qualifying purchases. This means that if you click on an affiliate link and/or purchase an item after clicking on an affiliate link, The Keto Queens may receive a percentage of the sales price. We only recommend products that we love and use. To learn more, please read our Privacy Policy.
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