Keto Pumpkin Spice Latte: A Low-Carb Take on Your Favorite Fall Drink
Fall is here, and I couldn’t be more excited! There’s something magical about this season — the crisp air, the changing leaves, and all those cozy moments that feel like pure comfort. One of my favorite fall traditions has always been pumpkin spice everything :)
I have to admit, the PSL or Pumpkin Spice Latte craze has a special place in my heart.
In fact, I remember when I used to work at Starbucks; yes, I was one of those baristas in the green apron! I look back on that time fondly, not just for the endless coffee and the buzz of a busy café, but because that’s where I met my husband. We’d sneak in little conversations during the workday and, let’s just say, a love story brewed along with all those lattes.
However, I am admittedly not a fan of Starbucks’ PSL syrup. It’s too sugary and also filled with too many random chemicals. I prefer to keep things a little more natural these days! While I still love treating myself to the occasional Starbucks iced coffee, I’ve shifted my lifestyle to focus on whole foods and low-carb living. So, naturally, I had to find a way to enjoy my favorite fall drink without all the sugar or highly processed ingredients.
After some experimenting, I came up with a Keto Pumpkin Spice Latte that checks all the boxes — it’s low-carb, full of fall flavor, and a perfect pick-me-up.
My Keto Pumpkin Spice Latte Recipe
This recipe is a delicious, healthier twist on the classic, and it’s completely customizable depending on how you like your coffee. I love that it gives me all the fall vibes without sending my blood sugar through the roof!
Ingredients:
Note: Measurements are to taste—we all take our coffees differently!
1 cup of brewed coffee or espresso (right now, I am really loving Stumptown’s organic coffee beans)
½ cup of milk (I’m a fan of raw dairy, but you can use your favorite low-carb option)
⅓ tsp cinnamon
⅓ tsp nutmeg or pumpkin pie spice
⅓ tsp cloves
1-2 tbsp keto-friendly sweetener (I love Sweet Drops, monk fruit, or stevia)
1 tsp vanilla extract
1 tbsp heavy cream (optional for extra richness)
1 tbsp MCT oil or coconut oil (optional for a healthy fat boost)
Optional: 1 drop of hemp oil for that CBD goodness.
Might I recommend Polite Hemp’s Relief Aid Oil Drops! This earthy herbal flavor will pair well with your yummy fall inspired drinks this season. Don’t forget to use code “budandblossom” at checkout for savings!
Cinnamon stick for garnish (optional, but so pretty and highly recommended!)
I’m sure you’ve got most of these ingredients in your pantry already, but just in case, I’ve added some handy links above for the items. Whenever possible, I recommend purchasing the organic option!
Instructions:
Brew your coffee: Start with your favorite brew, whether that’s a strong cup of coffee or a couple of shots of espresso. I like my coffee bold to balance out the creaminess.
Mix the good stuff: Stir in the cinnamon, nutmeg or pumpkin spice blend, cloves, vanilla, sweetener, and MCT and CBD oils if you're using them. Stir everything until it's well combined.
Blend for froth: Here’s where you can get fancy. Blend the mixture in a blender or use a frother to create that rich, foamy texture you’d get from a café latte. It’s a game-changer!
Garnish with flair: If you’re feeling extra (and let’s be honest, why not?), pop in a cinnamon stick or sprinkle a little extra spice on top for that perfect finishing touch. You might even opt for a low-sugar whip cream!
Why I Love This Recipe
Not only does this Keto Pumpkin Spice Latte satisfy my cravings for those warm, comforting fall flavors, but it keeps me fueled with healthy fats and zero added sugar. The MCT oil gives me an energy boost to power through my day, whether I’m running errands, recovering from a nature walk, or just relaxing at home. And the added CBD I often incorporate will keep me feeling balanced, even during the busiest of days.
Honestly, when I whip up this latte, it’s about more than just the drink. It’s about slowing down, taking in the season, and savoring the cozy moments fall brings. Whether I’m curled up with a blanket or enjoying the calm after a fun mushroom hunt with my husband, this drink makes everything feel just a little bit more special.
A Few Tips:
If you’re not strictly keto, feel free to swap in a natural sweetener like honey or maple syrup.
For a dairy-free version, coconut cream works wonders as a substitute for heavy cream.
This recipe is also great iced… just pour it over a glass of ice, and you’ve got a chilled fall treat!
Fall in a Cup, Keto-Style
So there you have it, friends — my low-carb, keto-friendly version of the classic Pumpkin Spice Latte. It’s easy to make, endlessly customizable, and full of those delicious fall flavors we all love. Whether you’re decorating your house, starting your day, or unwinding after a fall adventure, this latte is the perfect way to keep the cozy vibes alive.
Happy Fall. Don’t forget that it’s OK to slow down a savor the season!
As an Amazon Associate, I earn from qualifying purchases. This means that, at no extra cost to you, I may earn a small commission from some of the items linked above.