How to Order a Keto Pumpkin Spice Latte at Starbucks this Fall
Fall has arrived, and with it, the beloved Starbucks pumpkin spice latte (PSL). Whether you're a die-hard fan of pumpkin spice season or just curious about the hype, the classic autumn drink from coffee chains like Starbucks is hard to ignore.
Think you'll miss out on the PSL craze if you're following a ketogenic diet this year? No worries! Here’s how to order a keto-friendly pumpkin spice latte at Starbucks and still enjoy all the fall flavors without the carbs.
What’s in a Pumpkin Spice Latte?
The traditional Starbucks Coffee pumpkin spice latte is a blend of espresso shots, steamed milk, and their pumpkin spice syrup (a mix of pumpkin, cinnamon, nutmeg, and clove flavors). It’s topped with whipped cream and a sprinkle of pumpkin pie spice for that extra festive touch. However, this drink is high in sugar and carbs, making it a no-go for keto dieters. But with a few modifications, you can enjoy a keto-friendly option of this popular drink.
Is Starbucks pumpkin spice keto friendly?
Unfortunately, the traditional Starbucks pumpkin spice latte is not keto-friendly. The drink contains high amounts of sugar from the pumpkin spice syrup, steamed milk, and whipped cream. But there's good news! You can modify a pumpkin spice latte to fit into a low carb diet, like keto.
By choosing unsweetened almond milk or heavy whipping cream instead of dairy milk, and opting for sugar-free syrups, you can significantly reduce the sugar content. Also, skipping the whipped cream can help lower the overall carbs and sugar.
Benefits of a Keto Diet
A ketogenic diet, commonly known as keto, is a high-fat, low-carb diet that has been shown to offer several health benefits, including weight loss, improved blood sugar control, and increased energy levels. By drastically reducing your carbohydrate intake and replacing it with fats, your body enters a state of ketosis, where it becomes highly efficient at burning fat for energy.
How Much Sugar is in a Pumpkin Spice Latte?
A standard grande Starbucks pumpkin spice latte contains about 50 grams of sugar, which is a high amount. This sugar comes from the pumpkin spice syrup, milk, and whipped cream. For those watching their sugar intake, this is quite a lot of sugar, especially when considering the recommended daily value for sugar intake. But don't worry, there are ways to reduce this amount (more on that later).
How Many Pumps of Sugar Are in a Pumpkin Spice Latte?
A grande Starbucks pumpkin spice latte typically contains four pumps of pumpkin spice syrup, which contributes significantly to its high sugar content. Each pump adds a substantial amount of sugar, contributing to the overall sweetness and calorie content of the drink.
What Makes a Coffee Keto-Friendly?
Making your cup of coffee keto-friendly is all about keeping it low in carbs and high in healthy fats. Here are some guidelines for keto-friendly drinks:
Low Carbohydrate Content: Skip the sugary syrups and high-carb milk. Instead, use unsweetened almond milk, heavy whipping cream, unsweetened coconut milk or another low-carb option to reduce the grams of net carbs.
Use of Sugar-Free Sweeteners: Ditch the extra sugar and go for sugar-free options. A few pumps of sugar-free vanilla syrup can sweeten your coffee without adding to the carb count.
Addition of Fats: Add some healthy fats to your coffee. A splash of heavy cream or a bit of unsalted butter or coconut oil can make your coffee rich and creamy while keeping it keto-friendly.
Avoiding Sugary Additives: Steer clear of whipped cream and caramel drizzle, as they contain added sugars and carbs.
Choice of Coffee Base: Stick to basics like black coffee, espresso shots, or cold brew. These are naturally zero-carb and make a great base for your keto coffee. Starbucks Pike Place Roast is an excellent option
Inclusion of Keto-Friendly Ingredients: Enhance your coffee with keto-friendly ingredients like MCT oil or keto protein powders. These can boost your coffee’s nutritional profile without adding grams of carbs.
How to Order a Keto Pumpkin Spice Latte at Your Local Starbucks
If you're new to the keto journey, you might be wondering if you can still indulge in seasonal flavors without breaking your ketosis. Good news - you totally can!
Choose Unsweetened Almond Milk or Heavy Cream: Swap out the regular whole milk milk for unsweetened almond milk or a splash of heavy cream. Both options are low in carbs and perfect for a low-carb diet.
Skip the Pumpkin Spice Sauce: The pumpkin spice sauce is loaded with sugar. Instead, ask for a pump of sugar-free vanilla syrup to add a hint of sweetness without the carbs.
Add Pumpkin Spice Topping: The pumpkin spice topping itself doesn’t add significant carbs, so feel free to ask for a sprinkle on top of your drink.
No Whipped Cream: Traditional whipped cream is high in carbs. Skip this to keep your drink keto-friendly.
Can you Make a Keto Pumpkin Spice Latte at Home?
Absolutely, you can make a keto pumpkin spice latte at home! It's a great way to enjoy the flavors of fall while sticking to your low-carb diet. Here’s a simple keto pumpkin spice latte recipe that uses real pumpkin and a few keto-friendly ingredients.
Keto Pumpkin Spice Latte Recipe
Ingredients:
1 cup unsweetened almond milk or unsweetened coconut milk
1/4 cup heavy whipping cream
2 tablespoons homemade pumpkin puree or pumpkin pie filling (make sure it’s unsweetened)
1 tablespoon sugar-free sweetener (such as erythritol or monk fruit)
1/2 teaspoon pumpkin pie spice
1/2 teaspoon vanilla extract
1 shot of espresso or 1/2 cup strong brewed coffee
1 pump of pumpkin sauce (optional, if you can find a sugar-free version)
Whipped cream (optional, make sure it’s sugar-free)
Instructions:
Prepare the Pumpkin Base: In a small saucepan over medium heat, combine the homemade pumpkin puree, sugar-free sweetener, pumpkin pie spice, and vanilla extract. Stir until well mixed and heated through.
Heat the Milk: Add the unsweetened almond milk or unsweetened coconut milk and the heavy whipping cream to the saucepan. Heat until the mixture is hot but not boiling. Use a milk frother or immersion blender to froth the milk if desired.
Combine with Coffee: Brew your espresso shots or strong coffee. Pour the coffee into a mug and add the pumpkin milk mixture. Stir well to combine.
Add Extras: If you have a pump of pumpkin sauce, add it to the latte for extra flavor. Top with sugar-free whipped cream if you like.
Enjoy: This low carb pumpkin spice latte contains about 3-4 g net carbs per serving, depending on the exact ingredients used.
This homemade keto pumpkin spice latte captures all the warm, comforting flavors of a traditional PSL but with far fewer carbs. It's the perfect drink for keto dieters who don't want to miss out on seasonal treats. Enjoy your delicious, guilt-free latte!
Other Keto-Friendly Options on the Starbucks Menu
Just because you're following a keto diet doesn't mean have to miss out on your favorite Starbucks treats. Here are some great keto Starbucks options to keep you on track while enjoying a delicious drink or snack.
Iced Coffee
A simple and refreshing choice, iced coffee is a keto staple. Order it without classic syrup and add your preferred artificial sweeteners like Stevia or Splenda. For a creamy texture, you can request a splash of heavy cream or half water and half cream.
Nitro Cold Brew
The nitro cold brew is a smooth, frothy drink that’s naturally low in carbs. It doesn’t need any classic syrup to be delicious. For an extra treat, ask for a bit of cold foam made with heavy cream. This is one of my favorite keto Starbucks drinks!
Keto Pink Drink
The keto pink drink is a popular modification of Starbucks' Pink Drink. Ask for unsweetened tea (Passion Tango iced tea), add heavy cream instead of coconut milk, and sweeten it with your favorite artificial sweeteners. This drink is both refreshing and keto-friendly.
Keto White Drink
The keto white drink is another refreshing option. It’s made with iced tea (Peach Citrus White Tea), half water and heavy cream, and sweetened with sugar-free vanilla syrup. It’s a great option for a cool, creamy beverage.
Iced Chai Tea Latte
A chai tea latte can be modified to fit your keto diet. Order it with hot water and a splash of heavy cream instead of milk. Ask for it to be sweetened with sugar-free vanilla syrup to keep the carb count low.
Hot Coffee and Espresso
For a classic keto option, stick with black coffee or espresso shots. These are naturally carb-free. You can add heavy cream or butter for a richer texture, creating a delicious keto coffee.
Cold Coffee Options
Cold coffee options are perfect for a hot day. Try an iced coffee with heavy cream or an iced americano with heavy cream for a simple, low-carb drink.
Protein Boxes
Starbucks' protein boxes can be a quick and easy keto snack. Look for options that include egg bites, cheese, and nuts. These are packed with protein and healthy fats to keep you satisfied.
Egg Bites
Starbucks’ egg bites are a fantastic keto option. The egg white and roasted red pepper bites are particularly popular among keto dieters. They are high in protein and low in carbs, making them a great snack or breakfast option.
Seasonal Drinks
Some seasonal drinks can be modified to fit a keto diet. Always ask for nutritional information and make sure to adjust the ingredients to suit your dietary needs. This might include requesting sugar-free syrups and heavy cream instead of milk.
Special Order Tips
When ordering your keto drinks at Starbucks, always ask for nutritional information and be clear about your special order requirements. Substituting dairy milk with heavy cream or unsweetened almond milk and choosing sugar-free syrups can make almost any drink keto-friendly.
Next time you're at your local Starbucks, try one of these keto Starbucks options and enjoy your favorite coffee shop beverages while staying true to your low-carb diet.
FAQs About Pumpkin Spice Lattes
Are Pumpkin Spice Lattes at Starbucks Good?
Starbucks pumpkin spice lattes are quite popular and have a loyal following. They are known for their rich flavor, creamy texture, and perfect balance of spices. The Starbucks version of the PSL is often praised for its consistency and high quality. However, taste is subjective, so it’s best to try one yourself to see if it lives up to the hype.
Are Starbucks Pumpkin Spice Lattes Vegan?
As mentioned earlier, the standard Starbucks pumpkin spice latte is not vegan. However, by making a few modifications—such as using a plant-based milk and skipping the whipped cream—you can enjoy a vegan-friendly version of this popular drink.
Is a Pumpkin Spice Latte High in Sugar?
Yes, a standard pumpkin spice latte is high in sugar. As mentioned earlier, a grande PSL from Starbucks contains around 50 grams of sugar, which is quite a lot. If you’re concerned about your sugar intake, consider the tips above to make your drink healthier.
How Do You Reduce Sugar in a Pumpkin Spice Latte?
To reduce the sugar content in your pumpkin spice latte, you can:
Ask for fewer pumps of pumpkin spice syrup (e.g., two pumps instead of four).
Choose a sugar-free version of the syrup if available.
Opt for nonfat milk or a plant-based milk that is lower in sugar.
Skip the whipped cream.
Order a smaller size to reduce the amount of sugar.
You might also like…
Hi, I’m Jen!
Hi, I’m Jen, your perpetually optimistic, fun-loving, witty friend. When I’m not working at The Marketing Greenhouse, you can find me gardening in the sun, playing games with my kids or creating content that inspires people to try new things and be the best version of themselves.
