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Super Creamy Keto Pumpkin Spice Latte

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Keto pumpkin spice latte

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.

Keto pumpkin spice latte

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.

Keto pumpkin spice latte

This low-carb pumpkin spice latte is:

  • Sweet
  • Spicy
  • Comforting
  • Delicious
Keto pumpkin spice latte

The main ingredients are:

Keto pumpkin spice latteKeto pumpkin spice latte

Optional additional ingredients

Keto pumpkin spice latte

3 Health Benefits of This Keto Pumpkin Spice Latte

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[*].

Keto pumpkin spice latte


Keto Pumpkin Spice Latte

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.

  • Author: Ayla Sadler
  • Total Time: 5 minutes
  • Yield: 1 1x



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

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