How many carbs are in keto pumpkin spice latte?

Each serving has about 3.5g net carbs (5g total carbs, 1.5g fiber), 250 calories, 3g protein, and 24g fat. This recipe makes 1 serving (one large mug).

Can I make this dairy-free?

Yes. Swap the heavy cream for full-fat coconut cream and keep the unsweetened almond milk. The texture stays rich and frothy, and net carbs remain around 3.5g per serving.

Why use pumpkin puree instead of pumpkin syrup?

Store-bought pumpkin syrups are loaded with sugar — often 20g or more per pump. Real pumpkin puree adds authentic flavor, fiber, and color for just a couple grams of net carbs, keeping the drink truly keto.

Keto Pumpkin Spice Latte: 3.5g Net Carbs

Name: Keto Pumpkin Spice Latte
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 1 servings
Cuisine: Keto
Ingredients: 1 tbsp pure pumpkin puree (100% pumpkin, not pie filling); 2 tbsp heavy whipping cream; 1/4 cup unsweetened almond milk; 6 oz freshly brewed hot espresso or strong coffee (about 3/4 cup); 1 tbsp powdered erythritol or monk fruit sweetener (to taste); 1/2 tsp pumpkin pie spice; 1/4 tsp pure vanilla extract; 1 pinch fine sea salt; 1 light sprinkle ground cinnamon, for garnish

Keto Pumpkin Spice Latte

A cozy, café-style pumpkin spice latte made keto with real pumpkin, warm fall spices, and frothy heavy cream — no sugar syrup needed. Each creamy mug has just 3.5g net carbs and comes together in only 10 minutes flat for a guilt-free PSL fix.

Jordan Lee

Head of Nutrition · June 17, 2026

5 min

Prep

5 min

Cook

10 min

Ready in

Servings

Easy

Difficulty

Nutrition per serving

3.5g

Net carbs

1.5g

Fiber

Total carbs

Protein

24g

Fats

250

Calories

Per serving · makes 1. Values are estimates; brands vary.

breakfastquick easygluten freevegetarianlow carb

This keto pumpkin spice latte gives you the cozy, spiced comfort of your favorite coffeehouse PSL without the sugar crash. Real pumpkin and warm fall spices blend into frothy heavy cream for a rich, creamy mug at just 3.5g net carbs.

Ingredients

1 tbsp pure pumpkin puree (100% pumpkin, not pie filling)

2 tbsp heavy whipping cream

1/4 cup unsweetened almond milk

6 oz freshly brewed hot espresso or strong coffee (about 3/4 cup)

1 tbsp powdered erythritol or monk fruit sweetener (to taste)

1/2 tsp pumpkin pie spice

1/4 tsp pure vanilla extract

1 pinch fine sea salt

1 light sprinkle ground cinnamon, for garnish

Instructions

In a small saucepan over medium-low heat, whisk together the pumpkin puree, heavy cream, almond milk, sweetener, pumpkin pie spice, vanilla, and salt until smooth and steaming (do not boil), about 3 to 4 minutes.

Use a milk frother, immersion blender, or whisk to froth the warm pumpkin-cream mixture until light and foamy.

Brew your espresso or strong coffee and pour it into a large mug.

Pour the frothed pumpkin cream over the coffee and gently stir to combine.

Dust the top with a light sprinkle of cinnamon and serve immediately while hot and frothy.

Tips & notes

For an iced version, chill the pumpkin-cream mixture, then pour over a glass of ice and cold brew. Froth first for the best foam.

No pumpkin pie spice on hand? Mix 1/4 tsp cinnamon with a pinch each of ground ginger, nutmeg, and cloves.

Leftover pumpkin puree freezes well in 1 tbsp portions in an ice cube tray — perfect for your next latte.

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Frequently asked questions

How many carbs are in keto pumpkin spice latte?: Each serving has about 3.5g net carbs (5g total carbs, 1.5g fiber), 250 calories, 3g protein, and 24g fat. This recipe makes 1 serving (one large mug).
Can I make this dairy-free?: Yes. Swap the heavy cream for full-fat coconut cream and keep the unsweetened almond milk. The texture stays rich and frothy, and net carbs remain around 3.5g per serving.
Why use pumpkin puree instead of pumpkin syrup?: Store-bought pumpkin syrups are loaded with sugar — often 20g or more per pump. Real pumpkin puree adds authentic flavor, fiber, and color for just a couple grams of net carbs, keeping the drink truly keto.