Home » drinks » (Suuuper Creamy!) Keto Pumpkin Spice Latte 🎃 gluten free & paleo

(Suuuper Creamy!) Keto Pumpkin Spice Latte 🎃 gluten free & paleo

This paleo and keto pumpkin spice latte is pure fall in a mug! Prep a large batch to-go for the week and feel free to ‘bulletproof’ it (with MCT oil and grass-fed butter!).

Paleo & keto pumpkin spice latte in a glass mug with whipped cream
Homemade Paleo & Keto Pumpkin Spice Latte

Paleo & Keto Pumpkin Spice Latte

Suuuper Creamy… at just 2g net carbs!

This homemade paleo and keto pumpkin spice latte is the definition of fantastic! You get all your fall flavors, perfectly balanced, with no artificial ingredients in sight.

Its a ridiculously creamy, and totally delicious, way to start your day!

Plus, you’ll definitely get more bang for your buck. Surely beats a Starbucks run!

p.s. Adding MCT oil and grass-fed butter is totally doable! Dave Asprey gets full credit for introducing us all the wonderful concoction that is ‘Bulletproof’. Worth checking out his site for more info and solid products (not sponsored in any way).

The Method

Feel free to whip up a large batch of the pumpkin and spice mix for your week’s lattes (i.e. meal prepping supreme!).

Make the pumpkin puree, pumpkin pie spice mix and sweetener blend. Allow to cool and refrigerate for up to 5 days, simply adding it to your coffee’s milk each morning.

The keto pumpkin spices on a chalkboard
Paleo & Keto Pumpkin Spice Chart

The Pumpkin Pie Spice

I recently made a homemade pumpkin pie spice batch, with freshly grated nutmeg… and it surely beats a store bought mix!

But if grating and mixing up ain’t your thing, this pumpkin spice mix is good and solid!

The Sweetener

Pick your poison! But if I may, allow me to suggest my current favorite, allulose! This ‘rare sugar’ is zero GI, no stomach rumbles (!!), tastes like sugar and is pet friendly (!!!!!!).

Otherwise feel free to use the usual suspects: xylitol (non-corn to avoid tummy troubles), erythritolpure monk fruit or stevia drops (love me Sweet Leaf’s vanilla drops!)

And if paleo, or not restricted by sugars, coconut sugar, maple syrup or raw honey all work the charm.

And if using xylitol, make sure to be careful if you have a pup (or kitty)around the house, as it’s highly toxic to the little guys! 🐕

The Milk

Again, you’ve got options! Though I must say I like it best with an unsweetened almond milk and coconut milk mix. Adding a tablespoon (or two!) full-fat coconut milk makes for a much creamier result!

And finally, The Vanilla!

I’m a forever fan of Nielsen-Massey’s Madagascar vanilla for this pumpkin spice latte. And for pretty much every baked good, it’s seriously the best stuff.

Oh, and 1 tablespoon might seem like a lot… but it really isn’t. At least not if you want your pumpkin spice latte to taste like the more commercial varieties.

Paleo & Keto Pumpkin Spice Latte #keto #lowcarb #healthyrecipes #dairyfree #glutenfree #paleo #pumpkin #pumpkinspicelatte
Paleo & Keto Pumpkin Spice Latte #keto #lowcarb #healthyrecipes #dairyfree #glutenfree #paleo #pumpkin #pumpkinspicelatte
Paleo & keto pumpkin spice latte in a glass mug with whipped cream

Homemade Paleo & Keto Pumpkin Spice Latte

This paleo and keto pumpkin spice latte is pure fall in a mug! Prep a large batch to-go for the week and feel free to 'bulletproof' it with MCT oil and grass-fed butter.
5 from 16 votes
Prep Time 2 minutes
Cook Time 5 minutes
Total Time 7 minutes
Course Breakfast, Drinks
Cuisine American
Servings 2 lattes
Calories 70 kcal


To garnish:


  • Please see video for deets 'n tricks!
  • Heat up pumpkin puree with pumpkin pie spice in a small saucepan over medium/low heat. Stir constantly for 2 to 3 minutes, until fragrant and cooked (it'll begin to smell like pumpkin pie!).
  • Stir in sweetener of choice, mixing until just combined. The pumpkin spice mix can be refrigerated for 4-5 days at this point (so feel free to whip up a large batch for the week!). 
  • Pour in milk, and simmer until warm (watching carefully that it doesn't boil over!). Remove from heat. Add in vanilla extract and whisk until light and frothy, 30 seconds to a minute.
  • Pour espresso or coffee in a mug, and add the pumpkin spiced milk. For a bulletproof version, you can alternatively add in some MCT and/or grass-fed butter at the end and blend it all with an immersion blender. Top with whipped cream and a touch of pumpkin pie spice.



*The Sweetener

Pick your poison! But if I may, allow me to suggest my current favoriteallulose! This ‘rare sugar’ is zero GIno stomach rumbles (!!), tastes like sugar and is pet friendly (!!!!!!).
Otherwise feel free to use the usual suspects: xylitol (non-corn to avoid tummy troubles), erythritol,  pure monk fruit or stevia drops (love me Sweet Leaf’s vanilla drops!)
And if paleo, or not restricted by sugars, coconut sugar, maple syrup or raw honey all work the charm.
And if using xylitol, make sure to be careful if you have a pup (or kitty)around the house, as it’s highly toxic to the little guys! 🐕
Please note that the following nutrition facts were calculated using almond milk, espresso coffee and without the whipped cream (as values vary widely).


Serving: 1PSL | Calories: 70kcal | Carbohydrates: 2g | Fat: 1g | Sodium: 163mg | Potassium: 81mg | Sugar: 1g | Vitamin A: 2335IU | Vitamin C: 0.7mg | Calcium: 144mg | Iron: 0.3mg
Keyword keto pumpkin spice latte, paleo pumpkin spice latte
Whip up this recipe?Comment below or drop me a line @gnomgnom._ and tag #gnomgnomyum!


  1. Joan Runke says:

    I don’t have an espresso machine so how do I figure out what a shot of espresso is? Can I get espresso powder and put that in? If so, how much?

  2. Jennifer says:

    Can you use heavy whipping cream in place of the almond milk?
    Or would that make it too thick?
    If thickness would be the problem – the heavy whipping cream could be diluted with water.
    I’m not crazy about almond milk.
    Thank you.

  3. Lauriana says:

    5 stars
    This is great! I was craving a PSL or pumpkin cold brew but really didn’t want the extra sugar and carbs. Definitely hits the spot!

  4. Helen Lemon says:

    Dying to try this amazing PSL recipe! Just wondered if anyone has tried whipping up the almond milk mixture using their milk frother? I have an Aeroccino model that came with my Nespresso machine. Wonder if it would thicken up and become creamy?

  5. Lisa says:

    5 stars
    I am late to the pumpkin pie spiced everything party… BUT I am here now. It’s a very cold fall morning and I find myself sitting here with a hot cup of Paola’s pumpkin pie spiced latte. Lovin’ it! It’s going to be a good day ☕ Can’t believe I waited so long to try this 😯 Wonderful alternative to my beloved Gnom-Gnom hot chocolate.

    After I finish sipping this cup, I plan to portion out the rest of the pumpkin puree into ice cube trays with the spice mix. That way I’ll have individual servings ready to go from the freezer.

  6. Kendra says:

    5 stars
    This is amazing!! This it by far the best recipe out on the internet for keto psl! I probably make it once a day since you’ve posted it! 💕 thank you

  7. Cheryl says:

    5 stars
    This was really tasty! Now, I’ve never actually had a pumpkin spice latte before so I have no comparison, but this was excellent. I’ve used espresso & coffee, both were good in recipe. I used an allulose blend called superlose which I’m really liking, can’t stand stevia or erythritol. Thank you for all you do, I am new to eating low carb and am so thankful for bloggers such as yourself who share wonderful recipes!

  8. Jen says:

    5 stars
    I’m so obsessed with this recipe! Every year since going Keto, I miss out on Pumpkin Spice season. This way better than any PSL I’ve ever had. It’s thick, creamy and everything I ever wanted.

  9. Melissa says:

    Do you know if I can make this with heavy cream instead of coconut milk or do a combination? I really like just using heavy cream as my creamer!

    • Dee says:

      5 stars
      For an evening Pumpkin latte I used decaf instant coffee, mixing the coffee strong. Everyone loved them. This was my first Pumpkin Spice latte so I can’t compare it to the high priced, 380 calorie, 52 grams of carbs version,my friends were used too.
      Everyone took thd recipe home.
      I don’t own an espresso machine.

  10. Sonya says:

    5 stars
    This was so good! I poured my espresso into an ice cube tray,then the next day put it all in a blender with some MCT oil and it was perfect.

  11. Ginny says:

    5 stars
    I just made this forgot the photo, I never liked pumpkin anything. But Omg are sure this is Keto? This is amazing!’ Thank you so much and low calories? … I’m in love with my pumpkin spice. I bought pumpkin spice at Marshalls I couldn’t believe the price I paid for it 3.99 I bought six jars. Absolutely amazing!!! Going tomorrow to get more and the all spice that they also sell.. And no sugar, no carb etc.. No more health stores if you can get all this cheaper at Marchalls, or Ross, etc. again thank you for the recipe!!!

  12. Von says:

    I really can’t tolerate coffee in anything, it actually makes me sick to my stomach, this looks wonderful and I would love to try it, is there anything else I could use other than things that tastes or smells like coffee plus the Dr. says I can’t have caffeine?

  13. Lori says:

    5 stars
    I never comment even when I love something but THIS IS BEYOND LOVE!! Gosh this is amazing! I used Unsweetened Vanilla Cashew Milk instead of the Almond and it’s so good I went ahead and made a quadruple batch!! Hubby and I will have noooooo problem using it up in 5 days!!! You just made my year!!!!! Thank you!!! #takethatstarbucks #ketopumpkinspicecoffee

    • Paola says:

      Hi Julie! You can use either- I personally do almond milk and then a tablespoon or so of the very thick canned stuff. But you can do all carton or simply mix some of the thicker canned coconut milk with a little water to get your consistency (and macros!). xo!

  14. Julie says:

    Is the coconut milk used in this the kind in a carton like the almond milk? Or are you talking the coconut cream in a can? I NEED to make this! PSL was released today and my daughter and her friends talked me in to taking them. I did not cave in and order but it made me sad because I love PSL. Hoping this does the trick for me!

    And….. I made your recipe for Extra Crisp Cinnamon Toast cereal today. It was wonderful! I have been craving cereal and this was perfect.

  15. Steph says:

    Hi. I am not a coffee fan at all. I am struggling to try and like it to get energy due to health reasons. What brand of coffee did you use? Any suggestions for a type that I might like? I can deal with mocha but I know that’s more of a syrup.

    • Paola says:

      Hi Steph! I generally just make an espresso with Illy- but if you’re feeling sluggish have you tried matcha instead? xo!

  16. Julie says:

    5 stars
    I actually had just bought SweatLeaf’s vanilla drops and was looking for an excuse to use them! Since I was using the drops, I did decrease the vanilla to 2 tsp’s.

    And you may have just made my week, super tasty and easy. I’ll be making a batch for the week!

    • Gnom-Gnom says:

      We’re so glad you enjoyed it Julie!

      We also just got the vanilla stevia drops last week and have been experimenting quite a bit. So far we also love a few drops in rooibos tea!

      xo and thanks for touching base!

  17. dianars says:

    5 stars
    I seem to be cooking my way through gnom-gnom dude! And this is another stellar one!! Starbucks will def be light on my dough this year 😉

    I don’t have any dietary restrictions other than gluten, so I went for good old milk and honey.

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