Is Starbucks Pumpkin Spice Latte Keto-Friendly? How to Order a Keto PSL
/Updated: August 15, 2023
The annual arrival of Starbucks Pumpkin Spice Lattes signals an end to summer, the start of fall, and a celebration of all things pumpkin spice! If you follow a ketogenic or low-carb diet you may wonder, is a Starbucks Pumpkin Spice Latte keto-friendly?
Is a Starbucks Pumpkin Spice Latte keto-friendly?
A grande (16-ounce) Starbucks Pumpkin Spice Latte has 52 grams of carbohydrates and is NOT a keto-friendly beverage. Even an 8-ounce short Pumpkin Spice Latte has 26 grams of carbs and is not suitable for a ketogenic or low-carb diet.
Don't be discouraged if you want the taste of a Pumpkin Spice Latte without all the carbs. There are a few tricks to ordering a drink at Starbucks that will give you the much-craved taste of the season without throwing you out of ketosis. I’ll share exactly how to order a keto-friendly pumpkin spice latte and a pumpkin spice coffee drink from your local Starbucks.
How to order a keto-friendly Pumpkin Spice Latte at Starbucks?
If you love the flavors of a Starbucks Pumpkin Spice Latte but follow a ketogenic or low-carb diet, you may wonder how to get the delicious autumn taste of a PSL without all the carbs. It's easy to order in person or to customize your drink on the Starbucks app.
I ordered an original Starbucks Pumpkin Spice Latte as well as the keto version of a PSL and the low-carb coffee-based version. Can you find the puppy photo bomb in this pic??
How to order a keto-friendly Pumpkin Spice Latte at Starbucks:
Order a Caffè Latte.
Substitute almond milk or heavy cream for the standard 2% milk.
Add 1 pump of Pumpkin Sauce (each pump has 8 grams of carbs).
Add Pumpkin Spice Topping.
If you require additional sweetener, choose sugar-free vanilla syrup, Splenda, or stevia.
A Caffè Latte is simply espresso with milk, and it is the base of the Pumpkin Spice Latte. Substituting unsweetened almond milk or heavy cream will give you the creamy mouthfeel and richness of a latte, without all the carbs from dairy milk.
Each pump of Pumpkin Sauce contains 8 grams of carbs, so using one pump will give you a hint of the beloved pumpkin spice flavor without all the carbs. Adding the Pumpkin Spice Topping (a mixture of nutmeg, cinnamon, ginger, and cloves) will enhance the pumpkin taste.
If you enjoy a sweet latte, choose a low-carb sweetener like Splenda, stevia, or sugar-free vanilla syrup.
How does the keto-friendly version of Starbuck's Pumpkin Spice Latte taste?
I ordered a regular Pumpkin Spice latte so I could do an honest taste comparison. The original PSL is sweet, has a subtle pumpkin flavor, and pumpkin pie spices like cinnamon, ginger, nutmeg, and cloves.
For my keto-friendly version, I ordered a Caffè Latte with almond milk and added one pump of pumpkin sauce and the pumpkin spice topping. I didn't add any additional sweetener because I've finally gotten used to drinking coffee without sugar or sugar substitutes! This latte was not sweet but was very creamy from the almond milk. You get a very subtle pumpkin taste and, as with the original Pumpkin Spice Latte, you notice the cinnamon, nutmeg, and cloves. I enjoyed it very much.
This is the keto-friendly version of a Starbucks Pumpkin Spice Latte. It’s basically an almond milk latte with 1 pump of pumpkin sauce and pumpkin spice topping. It’s creamy with a hint of pumpkin spice, and low in carbs.
RELATED: Prefer to make your own keto-friendly pumpkin spice drink at home? Check out 40+ Keto Pumpkin Spice Coffees, Syrups, and Treats You Can Order From Amazon
How to order a keto-friendly Pumpkin Spice coffee at Starbucks.
If you want the flavor of a Pumpkin Spice Latte without all the carbs, another option is to start by ordering your favorite coffee blend. Add one pump of pumpkin sauce, heavy cream (or choose unsweetened coconut milk or almond milk), and a low-carb sweetener like sugar-free vanilla syrup, Splenda, or stevia. Top with Starbucks Pumpkin Spice Topping.
How to order a keto-friendly Pumpkin Spice coffee at Starbucks:
Order a coffee (Caffè Americano, Pike Place medium roast, or your favorite Starbucks blend)
Add 1 pump of Pumpkin Sauce (each pump has 8 grams of carbs).
Add Pumpkin Spice Topping.
Add almond milk, coconut milk, or heavy cream if you like.
If you require additional sweetener, choose sugar-free vanilla syrup, Splenda, or stevia.
This low-carb version of a Starbucks PSL has a stronger coffee taste with notes of cinnamon, nutmeg, and cloves. If you prefer coffee to lattes, you may prefer this drink (as I do).
How does the keto-friendly Pumpkin Spice coffee taste, as compared to the original PSL?
Again I compared my pumpkin spice coffee with the original Pumpkin Spice Latte.
For my keto-friendly version, I ordered the Pike Place medium roast coffee with one pump of pumpkin sauce, an extra splash of heavy cream, and the pumpkin spice topping. As expected, this drink had a stronger coffee flavor that is usually missing from a latte. Since there was only one pump of pumpkin sauce the actual pumpkin flavor was subtle but you definitely get notes of cinnamon, ginger, nutmeg, and cloves from the pumpkin topping. It was less like a latte than the low-carb version using the Caffè Latte as a base, but I liked the little bit of creaminess from heavy cream.
This would be a drink I would order on the regular, and save the keto pumpkin spice latte for special occasions. Because I have (mostly) broken up with my inner sweet tooth, I would never order the original Pumpkin Spice Latte except for doing this taste test. No need to tempt fate or release my inner Cookie Monster due to the high amount of sugar and carbs!
Now that you know how to order a low-carb Starbucks Pumpkin Spice Latte, you may be curious about the ingredients and nutritional information. I have the scoop on exactly how many carbs are in Starbucks PSLs of all sizes, what ingredients are in a Pumpkin Spice Latte, when Starbucks launches their PSL each year, and how long you can find this spicy fall classic drink in stores.
Exactly how many carbs are in a Starbucks Pumpkin Spice Latte?
A short (8-ounce) Starbucks Pumpkin Spice Latte contains 26 grams of carbs, 7 grams of protein, 9 grams of fat, and 250 calories.
A tall (12-ounce) Starbucks Pumpkin Spice Latte contains 39 grams of carbs, 11 grams of protein, 12 grams of fat, and 300 calories.
A grande (16-ounce) Starbucks Pumpkin Spice Latte contains 52 grams of carbs, 14 grams of protein, 14 grams of fat, and 390 calories.
A venti (20-ounce) Starbucks Pumpkin Spice Latte contains 65 grams of carbs, 16 grams of protein, 16 grams of fat, and 470 calories.
The original Starbucks Pumpkin Spice Latte. Unlike Starbucks beautiful images on Instagram, it isn’t very aesthetically pleasing when served in a to-go cup. (But it still tastes delicious!)
What ingredients are in a Starbucks Pumpkin Spice Latte?
The beloved autumn classic, Starbucks Pumpkin Spice Latte, is created from Starbuck's Signature Espresso roast with steamed milk and flavored with their sweetened Pumpkin Sauce. It is topped with whipped cream and sprinkled with classic pumpkin pie spices (cinnamon, ginger, nutmeg, and cloves).
The official Starbucks Pumpkin Spice Latte ingredient list is:
milk
pumpkin sauce (sugar, condensed skim milk, pumpkin puree, contains 2% or less of fruit and vegetable juice for color, natural flavors, annatto, salt, potassium sorbate)
brewed espresso
whipped cream (cream, mono and diglycerides, carageenan)
vanilla syrup (sugar, water, natural flavors, potassium sorbate, citric acid)
pumpkin spice topping (cinnamon, ginger, nutmeg, clove, sulfiting agents)
Is a Starbucks Pumpkin Spice Latte vegan?
Starbucks Pumpkin Spice Lattes are not vegan, nor are they dairy-free. The pumpkin sauce which is the heart and soul of the PSL contains milk. Even if you substitute dairy-free milk (such as coconut, almond, or oat) for the steamed milk in the PSL, your drink will have dairy from the pumpkin sauce.
Is a Starbucks Pumpkin Spice Latte healthy?
Pumpkin Spice Lattes have the warming spices of autumn, like cloves, cinnamon, and nutmeg, and a comforting pumpkin flavor, but they are not a healthy drink. Starbucks' signature pumpkin sauce, which is a requirement of the seasonable classic drink, contains lots of sugar. A grande (Starbucks' regular-sized drink) contains 52 grams of carbs, 50 grams of which are from sugar).
A Pumpkin Spice Latte is great for an occasional treat, but it should not be part of a keto, low-carb, or anti-inflammatory diet.
How many carbs are in Starbucks' pumpkin sauce?
1 pump (0.5 ounces) of Starbucks pumpkin sauce contains 8 grams of carbs. It has 1 gram of protein, 0 grams of fat, and 35 calories.
For reference, a standard size (grande, 16-ounce) Pumpkin Spice latte contains 4 pumps of pumpkin sauce which has 32 grams of carbs, 4 grams of protein, 0 grams of fat, and 140 calories.
Some people refer to Starbucks' pumpkin sauce as pumpkin spice syrup. The official name is "pumpkin sauce."
It was fun taste-testing the original Starbucks PSL, along with the two low-carb versions. All are delicious if you love the flavors of fall.
When does Starbucks release Pumpkin Spice Lattes?
Starbucks dropped Pumpkin Spice Lattes (and the entire fall menu) on August 24, 2023. In 2022 Starbucks dropped the PSLs on August 29th.
Up until 2017, the PSL release date was during the month of September, but in recent years Starbucks has launched its fall lineup, including Pumpkin Spice Lattes, during the last week of August.
When does Pumpkin Spice season end at Starbucks?
Starbucks serves Pumpkin Spice Lattes and other seasonal drinks "while supplies last." Generally you can expect to order a Pumpkin Spice Latte well into late December or early January.
Pumpkin Spice Lattes are considered a fall launch, as well as a holiday launch, and are featured throughout autumn and the Christmas season.
Once Starbucks launches its winter lineup of drinks the Pumpkin Spice Latte will be removed from Mobile Ordering, but you may still be able to order a PSL in-store if that store still has the ingredients.
Local Starbucks stores will stop serving the festive PSL when either they run out of the pumpkin sauce or when their stock expires.
I hope you enjoyed this deep dive into all things Pumpkin Spice Latte and how to order your own fall-flavored drink at any local Starbucks. Happy autumn!
—The Keto Minimalist
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