Creamy Keto Pumpkin Spice Latte
Published September 7, 2019 • Updated March 14, 2026
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I started making this keto pumpkin spice latte back in 2018 when I realized the Starbucks version has 52g of carbs in a grande. Mine has 2g net carbs and tastes richer than anything I’ve ordered at a drive-through. I had two the first time I made it.
The secret is blending freshly brewed coffee with real pumpkin puree, grass-fed butter, and MCT oil. That combination creates a frothy, creamy layer on top that a regular latte can’t touch. The butter and MCT keep me full through my entire morning, which is why I make this almost daily from September through December. Some mornings I swap in coconut cream for the butter (the froth is actually better, holds longer) and it’s become my go-to low-carb coffee ritual.
If you love coffee drinks, I have a whole collection worth trying. My keto cold brew coffee is what I switch to in summer, and the keto caramel macchiato is another favorite when I want something sweeter. For a frozen version, my keto frappuccino blends up in under a minute.
What makes this different from most pumpkin spice latte recipes is the real pumpkin puree. Not pumpkin pie spice stirred into coffee. Actual canned pumpkin blended in, which gives it body and that deep orange color. I use 4 tablespoons per batch, and that’s not a typo. Thinner amounts won’t give you the texture that makes this feel like a $6 coffee shop drink for a fraction of the carbs.
I’ve tested this as a low-carb iced version too. The trick is blending everything warm first, then pouring over a full glass of ice. If you try to blend it cold, it won’t froth. I cover that method in detail below.
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Ingredients
2 cups of freshly brewed coffee or espresso -
4 tablespoons 100% pumpkin puree
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2 tablespoons unsalted butter or 4 tablespoons heavy cream
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1 tablespoon MCT oil
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1 tablespoon erythritol or monk fruit
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½ teaspoon vanilla
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1/2 teaspoon pumpkin pie spice
Step by Step Instructions
Step by Step Instructions
Add ingredients
Add all pumpkin spice latte ingredients to a blender.
Blend it
Blend together until smooth and frothy.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
How many net carbs are in this keto pumpkin spice latte?
My recipe comes out to about 2g net carbs per serving. I've calculated this using erythritol (which is 0 net carbs) and real pumpkin puree. For comparison, a grande Starbucks PSL has 52g of carbs. When I first did that math, I stopped ordering out permanently.
How do I make the iced version?
I tested this both ways. Blend everything warm first, then pour over a full glass of ice. When I tried blending it cold, the butter didn't emulsify and the froth was nonexistent. Warm blending creates the foam, and the ice chills it without ruining the texture. I fill my glass all the way with ice before pouring.
Can I use coconut cream instead of butter or heavy cream?
I've tested all three, and coconut cream is actually my favorite swap. The froth is thicker and holds longer than heavy cream. It makes the whole thing taste like a coffee shop drink. I use full-fat canned coconut cream, not the carton stuff, which is too thin.
Can I make a pumpkin spice syrup to keep in the fridge?
I make a batch concentrate that lasts all week. Cook pumpkin puree, sweetener, pumpkin pie spice, and a splash of water in a small saucepan over medium heat for about 8 minutes until it thickens. I store it in a jar in the fridge and spoon 2 tablespoons into my coffee each morning. Saves me 5 minutes on busy days.
How do I make this without a blender?
I've used a handheld frother when my blender was in the dishwasher, and it works. The froth layer is thinner, but the fats still emulsify so you're not sipping oil. A shaker bottle works in a pinch too. I just wouldn't stir it with a spoon because the butter separates.
Can I skip the MCT oil?
You can, but it changes the drink. The MCT oil is what creates that thick foam on top. Without it, you'll get a creamier latte but less froth. I've made it both ways, and when I skip the MCT, I add an extra tablespoon of butter to keep the richness. If you're new to MCT, start with half a tablespoon because it can be intense on an empty stomach.
What's the difference between bulletproof coffee and a regular latte?
A regular latte uses steamed milk. Bulletproof coffee blends in butter and MCT oil instead, which keeps you full for hours and supports ketosis. I switched years ago and never went back. My keto peppermint white mocha and keto white mocha use the same butter coffee base if you want to try other flavors.
Should I start with less sweetener than the recipe calls for?
I'd start with half a tablespoon and taste. One of my readers used the full tablespoon of monk fruit and said it was way sweeter than he wanted. I tend to use the full amount because I like it on the sweeter side, but the pumpkin and spice already add a lot of natural flavor. You can always add more, but you can't take it out. My keto hot buttered rum is another recipe where I tell people to start low on sweetener.
I've been through enough keto PSL recipes that I basically gave up. Most taste like spiced coffee with a weird aftertaste, and you're hungry again by 10. MCT oil is what every other version skips, and you feel it by mid-morning. Made one this morning after spring cleaning and didn't need lunch until 1pm. Nothing from Starbucks comes close.
Until 1pm after spring cleaning is a real test. That's the MCT, not the pumpkin spice.
On Sundays I batch pumpkin puree, erythritol, and pumpkin pie spice into small mason jars. Each morning I just drop one in the blender with butter and MCT oil. Done in under two minutes.
Stealing this. What size jars, one serving each?
Made this for our neighborhood spring cleanup Saturday, set it out in a carafe next to regular coffee. Three people asked if I'd ordered it from somewhere. Just because of the froth. The butter and MCT oil do something to the texture you can't get any other way. Two neighbors went home and Googled it. That's enough for me.
Neighbors went home to Google it. That's better than any compliment. MCT froth holds in a carafe longer than you'd think too.
So I didn't have MCT oil and just used all butter instead, 4 tablespoons total. Did not expect it to come out the way it did. The froth from the blender was thicker than I thought, kind of like something you'd actually pay for, and way more filling than my usual morning coffee. I found this because I've been trying to get back on track this spring, needed something to replace my Starbucks runs, and now I've made it three days in a row, which is not a thing I do. Also threw a little extra pumpkin pie spice on top and the smell before you even take a sip is worth it. Not hungry until noon, which has never happened to me on just coffee. I have no idea if this is what it's supposed to taste like with the MCT oil but I don't think I'm going to find out.
Butter only and it frothed like that? That's the blend time. Extra spice on top before drinking. I never skip that part.
Made this this morning and the MCT oil kind of separated to the top after a minute or two. I blended it for maybe 20 seconds, does it need to go longer or is there a trick to keeping it from splitting?
Needs more time. I go at least 45-60 seconds on high, not 20. And the coffee should be hot when you blend, cold liquid fights the emulsion.
Made this probably eight times since fall and just tried it with heavy cream instead of the butter last week. The froth is noticeably thicker and it stays creamy longer before it settles. Wasn't expecting such a big difference from one swap. Two grams of net carbs and I'm full until noon, which still surprises me every time.
Heavy cream definitely holds the froth longer than butter. If you want to push it even further, full-fat canned coconut cream is the one I keep going back to. Thicker than heavy cream and it stays put.
Tried it with coconut cream instead of butter and the froth was insane. Way thicker than I expected, almost like a coffee shop drink. Added an extra half teaspoon of pumpkin pie spice before blending and the whole thing turned this deep amber. My kitchen smelled like fall for the rest of the morning. It's February and I've made this six times since October, but the coconut cream version is the one I'm keeping. Trying it over ice next to see if it holds up.
That deep amber means you got the spice ratio right. For iced, blend everything warm first then pour over a full glass of ice. Blending cold it won't froth the same way.
Made this probably a dozen times since October. The MCT oil is what gives it that thick foam on top, and pouring it straight from the blender (not letting it sit) keeps the texture right.
Yeah, the froth window is short. I drink mine right out of the blender cup half the time just to catch it before it falls.
Honestly I thought the MCT oil was going to throw the whole thing off. I make blended coffee drinks all the time but I've never added oil and I kept second-guessing myself right up until I hit blend. The froth it creates though is way richer than anything I've gotten from a Starbucks PSL, and none of that cloying sweet aftertaste. Making a second cup.
The Starbucks PSL is basically sugar foam with coffee underneath. When the sweetener's right you stop noticing it. I had two the first time I made this.
Was skeptical about the MCT oil but made this on a snowed-in Saturday and now every Starbucks PSL tastes watered down. The pumpkin puree thickness is everything.
MCT oil is the one ingredient everyone questions before making it. And four tablespoons of pumpkin is not a typo - thinner cans won't give you that texture.
Swapped heavy cream for coconut cream and dusted extra cinnamon after blending. The froth alone is worth it on a cold morning. I brought it to my desk expecting a passable keto coffee and it actually surprised me. Tip: start with half the monk fruit. I used the full tablespoon and it was way sweeter than I wanted.
Coconut cream froth is actually better, holds longer than heavy cream. And yeah, I'd start at half the monk fruit too. The full tablespoon gets away from you fast.