Our Low Carb Sugar Free Pumpkin Spice Latte recipe is rich and creamy with the perfect amount of sweet spiced pumpkin flavor.
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.
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:
- 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:
- 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:
- 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
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:
- Dark Chocolate-Coated Pumpkin Spice Candy Cups from Healthy Sweet Eats
- Low Carb Pumpkin Spice Muffins from Low Carb, So Simple!
- Keto Pumpkin Spiced Granola from KetoDiet
- Skinny Frozen Pumpkin Spice Mocha from An Edible Mosaic
Low Carb Sugar Free Pumpkin Spice Latte
- 2 tablespoons organic heavy whipping cream whipped to soft peaks
- Ground cinnamon for garnish
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.
Net Carbs: 3g per latte (whole recipe)
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.