It’s PSL season again, and even a keto-dieter needs a little festive fun with this Fall staple.
You may have to skip the Starbucks version, but this pumpkin spice latte recipe will leave you wanting for nothing.
It’s packed with flavor and fat, giving this coffee drink a satisfying and creamy texture.
Add a hint of nutmeg for extra spice, or switch it up and use coconut milk, coconut cream, or a bit of heavy whipping cream for an even smoother finish.
If you like your latte unsweetened, then use the unflavored keto coffee. However, if you want to add a bit of sweetness to your PSL, add a hint of stevia, swerve, or another low-carb sweetener.
This low-carb pumpkin spice latte is:
The main ingredients are:
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Optional additional ingredients
- Erythritol sweetener
- Heavy cream
3 Health Benefits of This Keto Pumpkin Spice Latte
#1: Boosts Energy and Performance
It should come as no surprise that a coffee drink will help to boost your energy, but did you know that it can also boost your physical performance?
While most people have their cup of coffee to wake up in the morning, athletes have a much more strategic approach.
In one study, Special Forces personnel were given caffeine during an overnight field operation to examine the effects it would have on performance and vigilance during 27 hours of sustained wakefulness.
The researchers concluded that the addition of caffeine was responsible for an improvement of running performance as well as the maintenance of vigilance during the operation[*].
#2: Rich Source of Vitamin A
Pumpkin is one of the best sources of vitamin A out there. In fact, a slice of pumpkin pie has nearly 250% of your recommended daily value[*][*].
Vitamin A is a fat-soluble vitamin and is a crucial component to a range of systems in your body. It plays a role in immunity, vision, gene expression, reproduction, growth and development, and cellular signaling[*].
As a component of eye health, vitamin A helps your eyes absorb light and supports the health of your cornea. It also supports the differentiation and growth of your cells — supporting organs like your heart, lung, kidneys, and liver[*].
#3: Supports Blood Sugar
Part of the spice that makes this pumpkin spice latte so delicious is the rich cinnamon flavor. This spice, which is used all over the world, is a powerhouse when it comes to health benefits.
It not only provides a sweet flavor without raising your blood sugar, but it actually has beneficial effects on insulin resistance and plays a potential role in the prevention of type two diabetes[*][*].
Cinnamon contains health-promoting compounds like cinnamaldehyde, cinnamic acid, and cinnamate, which provide both anti-inflammatory and antioxidant benefits to your body.
The beneficial effects of cinnamon consumption include antimicrobial, anticancer, lipid-lowering, and prevention of cardiovascular disease. In addition, research shows that cinnamon may be beneficial for those with neurological disorders like Parkinson’s and Alzheimer’s[*].Print
Keto Pumpkin Spice Latte
You don’t have to miss out on the beverage of the season just because you’re low-carb. Skip the Starbucks pumpkin spice latte that’s sure to leave your blood sugar a mess, and opt for this keto-friendly, dairy-free version.
- Total Time: 5 minutes
- Yield: 1 1x
- ¼ cup hot water
- 1 packet Perfect Keto French Vanilla or Unflavored Keto Coffee
- 1 cup almond milk, warmed
- 1 tablespoon pumpkin puree
- 1 teaspoon pumpkin pie spice
- ¼ teaspoon ground cinnamon
- 1 teaspoon vanilla extract
- 1 scoop Perfect Keto Unflavored Collagen (optional*)
Add everything to a high-speed blender, blending on high until well-combined.
- Serving Size: 1 latte
- Calories: 120
- Fat: 10g
- Carbohydrates: 4.25g (Net: 1.25g)
- Fiber: 3g
- Protein: 2g