If you’ve ever scrolled through your Instagram feed in early fall and felt that familiar pang of pumpkin spice latte (PSL) FOMO—you’re not alone. But if you’re following a ketogenic lifestyle, that beloved seasonal drink from Starbucks is off-limits. Why? Because you absolutely cannot order a keto pumpkin spice latte at Starbucks—not even with modifications.
The chain uses a pre-made pumpkin spice syrup loaded with sugar and hidden carbs, and there’s no workaround to make it low-carb or keto-friendly. But don’t despair! You can still enjoy that cozy, spiced, creamy fall flavor—without derailing your ketosis.
In this guide, you’ll learn how to make the best keto pumpkin spice latte at home, with just 1 gram of net carbs per serving, rich flavor, and that signature frothy texture. Plus, we’ll cover ingredient swaps, homemade spice blends, and pro tips to make your PSL taste like it came from a café—minus the sugar crash.
Why You Can’t Get a Keto PSL at Starbucks
Before we dive into the recipe, let’s clear up a common misconception: Starbucks’ “pumpkin” in their PSL isn’t real pumpkin. It’s a sugary syrup made with sugar, condensed skim milk, and flavorings—no actual pumpkin puree. A grande (16 oz) PSL with 2% milk and whipped cream contains:
- 390 calories
- 52 grams of sugar
- 54 grams of total carbs
- 52 grams of net carbs
That’s more than a day’s worth of carbs for most keto dieters! Even ordering it with almond milk and no whipped cream still leaves you with ~40g net carbs—far from keto.
The truth? The only way to enjoy a truly keto-friendly pumpkin spice latte is to make it yourself. And the good news? It’s easier, tastier, and more satisfying than you think.
What Makes This Keto PSL So Special?
This homemade version delivers everything you love about a PSL—warm spices, creamy texture, subtle pumpkin flavor—but with:
✅ Only 1g net carb per serving
✅ Zero added sugar
✅ Real pumpkin puree (not pie filling!)
✅ Rich, frothy, café-quality texture
✅ Ready in under 10 minutes
Plus, it’s naturally gluten-free, grain-free, and easily dairy-adaptable (more on that below).
Ingredients You’ll Need
Here’s everything you need to make 1–2 servings of this decadent keto pumpkin spice latte:
Base Ingredients:
- 23 oz (720 ml) unsweetened vanilla almond milk
(Use plain unsweetened almond, cashew, or coconut milk if preferred) - 1 oz (30 ml) heavy cream
(For richness; substitute with full-fat coconut cream for dairy-free) - ⅓ cup + 1 tbsp (95g) 100% pure pumpkin puree
⚠️ NOT pumpkin pie filling—that contains added sugar! - ½ cup (60–70g) powdered Swerve or erythritol-based sweetener
(Adjust to taste; monk fruit blends also work) - 1 tsp pure vanilla extract
- ½ tsp pumpkin pie spice
- Pinch of sea salt
For Serving:
- 1–2 shots of espresso (or ½ cup strong brewed coffee)
- Optional: keto whipped cream
- Extra sprinkle of pumpkin pie spice for garnish
Step-by-Step Instructions
Step 1: Blend the Base
- Add almond milk, heavy cream, pumpkin puree, sweetener, vanilla extract, pumpkin pie spice, and a pinch of salt to a high-speed blender.
- Blend on high for 30–45 seconds until completely smooth and frothy.
(No blender? Whisk vigorously in a saucepan—but blending ensures ultra-smooth texture.)
Step 2: Heat Gently
- Pour the blended mixture into a small saucepan.
- Heat over medium heat, whisking occasionally, until it just begins to simmer (do not boil vigorously).
- Remove from heat once hot and aromatic—about 3–5 minutes.
Pro Tip: Smell the spices as it heats! The cinnamon, nutmeg, and clove notes should fill your kitchen like a fall bakery.
Step 3: Froth for Authentic Texture
- Pour 6 oz (177 ml) of the hot mixture into a heat-safe measuring cup or frothing pitcher.
- Use a handheld milk frother (or French press) to create a light, airy foam—just like your favorite coffee shop.
Step 4: Assemble Your Latte
- Pour 1–2 shots of freshly brewed espresso (or strong coffee) into a large mug.
- Slowly pour the frothed pumpkin milk over the espresso.
- Stir gently to combine.
- Top with a dollop of keto whipped cream (optional) and a light dusting of pumpkin pie spice.
How to Make Your Own Pumpkin Pie Spice (If You Can’t Find It)
Don’t have pumpkin pie spice? No problem! It’s just a blend of warming spices. Make your own in seconds:
Homemade Pumpkin Pie Spice Recipe (Makes ~1.5 tbsp):
- 1 tbsp ground cinnamon
- ¾ tsp ground ginger
- ½ tsp ground nutmeg
- ¼ tsp ground cloves
- (Optional) pinch of allspice
Mix well and store in a small jar. Use ½ tsp per latte.
Nutritional Breakdown (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~120 |
| Total Carbs | 6g |
| Fiber | 5g |
| Net Carbs | 1g |
| Protein | 2g |
| Fat | 10g |
| Sugar | 0g |
Note: Values based on 1 serving (6 oz milk base + 1 espresso shot). Heavy cream and almond milk contribute healthy fats to keep you full and in ketosis.
Dairy-Free & Vegan Keto Option
Yes, you can make this dairy-free and still keep it keto!
- Replace heavy cream with full-fat canned coconut milk (the thick part from the top of the can).
- Use unsweetened almond, cashew, or macadamia milk.
- Sweeten with powdered monk fruit/erythritol blend (like Lakanto).
- Skip the whipped cream or use coconut whipped cream sweetened with keto sweetener.
The flavor remains rich and spiced—just as satisfying!
Why Real Pumpkin Puree Matters
Many people confuse canned pumpkin puree with pumpkin pie filling. They are NOT the same!
- ✅ 100% Pure Pumpkin Puree: Just cooked, mashed pumpkin. Low-carb, keto-friendly (about 4g net carbs per ½ cup).
- ❌ Pumpkin Pie Filling: Loaded with sugar, corn syrup, and spices. Not keto.
Always check the label—ingredients should say only “pumpkin” or “cooked pumpkin.”
Storage & Make-Ahead Tips
- Refrigerate: Store unused base (without coffee) in an airtight container for up to 4 days. Reheat and froth as needed.
- Freeze: Pour into ice cube trays and freeze for pumpkin spice coffee ice cubes—perfect for iced keto lattes!
- Batch Make: Double or triple the recipe and keep a pitcher in the fridge for quick morning lattes.
Frequently Asked Questions
❓ Can I use regular milk?
Not recommended. Regular dairy milk has ~12g carbs per cup. Stick to unsweetened plant-based milks for keto.
❓ What if I don’t have an espresso machine?
Use strong brewed coffee (2x strength) or instant espresso powder dissolved in hot water.
❓ Can I make this iced?
Absolutely! Chill the pumpkin milk base, pour over ice, add cold brew, and top with cold froth (use a frother on cold milk).
❓ Is Swerve necessary?
You can use any keto-friendly powdered sweetener (monk fruit, allulose, or stevia blend). Avoid liquid sweeteners—they won’t blend smoothly.
Final Thoughts: Sip Fall, Stay Keto
You don’t have to miss out on seasonal favorites just because you’re keto. This homemade keto pumpkin spice latte proves that rich flavor, creamy texture, and festive spices can coexist with low-carb living.
With only 1g net carb, real ingredients, and no hidden sugars, it’s the guilt-free way to enjoy autumn in a mug. Plus, you’ll save money, avoid long lines, and customize it exactly how you like it.
So grab your blender, your favorite mug, and that can of pure pumpkin—and treat yourself to the ultimate fall ritual… keto style.
“This isn’t just a drink—it’s self-care in a cup.”
Ready to try it? Pin this recipe, share it with your keto friends, and tag us on social when you make your first sip! 🎃☕
Hungry for more keto fall recipes? Check out our Pumpkin Cheesecake Bars With Gingersnap Crust