This Sugar-Free Pumpkin Spice Latte is one you can make at home without all of the excess sugar. This rivals Starbucks PSL, but is low calorie with only 42 cals and 1 gram of carbs. It's made with real pureed pumpkin along with pie spice for the perfect blend of flavor.
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A grande pumpkin spice latte with 2 percent milk and whipped cream is 380 calories at Starbucks. This includes 14 grams of fat, 52 gram of carbs and 50 grams of sugar. Granted, this is also 16 oz of coffee, but even half of the serving is still 25 grams of sugar, which is a bit much for a drink (for me).
That's why I love making my own at home! This is perfect for fall or for when any time you have the craving for pumpkin.
Table of Contents
Key Recipe Ingredients
- Coffee
- Milk of Choice
- Pureed Pumpkin
- Sweetener
- Pumpkin Pie Spice
- Vanilla Extract
What Type of Sweetener to Use
I like to use Lakanto’s granular monkfruit sweetener Monkfruit is zero-calorie, zero-carb, and is made without the use of artificial sweeteners. The best thing about it, is it measures 1:1 to like table sugar. This makes it super easy to convert conventional recipes. No need to look into a conversion table, it’s an even swap, which is super convenient!
It also tastes like sugar. There’s no aftertaste or cooling effect like you find with some sweeteners. The perfect mix of monk fruit extract and erythritol with no fiber, no maltodextrin, and no artificial flavoring or sweeteners.
What Type of Pumpkin to Use
The type of pumpkin you buy is crucial. When purchasing canned pumpkin, be sure the label says 100% pure pumpkin and not pumpkin pie filling. You can grab it here from Amazon. Pumpkin pie filling is sweetened and loaded with sugar.
You can also use pumpkin that you puree yourself.
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Milk Without Sugar
There are 12 grams of natural sugar (lactose) per 8 ounces of milk, this includes 1%, 2%, whole, and fat-free-skim milk. Flavored milk like chocolate milk has double the amount of sugar, 24 grams total because of the added sugar.
Compared to animal milk, unsweetened almond milk is low in sugar and carbohydrates. It has 50% to 80% fewer calories than dairy milk while remaining similarly rich in flavor. It's considered a low glycemic index food as a result. This means almond milk is less likely to cause blood sugar spikes. You can read more about the Health Benefits of Almond Milk here.
Unsweetened coconut milk also doesn't have sugar. Any milk you prefer will work fine in this recipe.
How to Make Sugar-Free Pumpkin Spice Latte
Detailed measurements and full instructions can be found in the recipe card at the bottom of this post.
- Add milk, pureed pumpkin, sweetener, vanilla, and pumpkin pie spice to a saucepan on medium heat.
- Stir to combine the ingredients.
- Add brewed coffee and half and half or heavy cream.
Pair With These Pumpkin Recipes
Pumpkin Chicken Chili
Keto Low Carb Pumpkin Cookies
Homemade Pumpkin Cornbread
Pumpkin Soup with Canned Pumpkin
Pumpkin Crisp Recipe
No Bake Pumpkin Cheesecake Bars
Sugar Free Pumpkin Cream Cold Brew
Pumpkin Protein Muffins
More Sugar Free Recipes
Sugar Free Cheesecake
Sugar Free Vanilla Cupcakes
Sugar Free Blueberry Muffins
Healthy Sugar Free Banana Bread
Sugar Free Apple Butter
Sugar Free Apple Pie
Sugar Free Apple Crisp
Top this with our Sugar Free Whipped Cream recipe.
Sugar-Free Pumpkin Spice Latte
Want to save this recipe for later?
I'll email it to you, so you can come back to it later! You will also get our free digital cookbook with 30-Minute One-Pot Recipes and weekly recipes and tips.
Equipment
Ingredients
- ¾ cup milk Any milk will work. Unsweetened almond or coconut milk works great.
- 2 tablespoons pureed pumpkin
- ½ teaspoon vanilla extract
- 2 tablespoons sweetener
- 1 teaspoon pumpkin pie spice See notes for how to make your own.
- 1 ½ -2 cups very strong brewed coffee
- 2 tablespoons heavy cream or half and half
Instructions
- Add the milk, pureed pumpkin, sweetener, vanilla, and pumpkin pie spice to a saucepan on medium heat.
- Stir to combine the ingredients. Allow the mixture to cook for 3-4 minutes or until it starts to bubble.
- Add the brewed coffee and half and half or heavy cream.
- To ensure the mixture is smooth, I use an immersion hand blender or add the mixture to a high-powered blender and blend the latte together. BE CAREFUL! You don’t want hot coffee to splatter and burn you. This will also froth the coffee, you can use a frother if you wish.
- Blend, blend, blend. You want to ensure the pumpkin is smooth and the spices have diluted.
- Serve in mugs. Optional: Add whipped cream, sprinkles of cinnamon or nutmeg, and a cinnamon stick to garnish.
Notes
Nutrition
Nutrition Data
Macros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
Monica R says
I made this iced, and it was so good!!! It may be 90 degrees outside, but it's never too early for fall! Thank you, Brandi, for another simple recipe!
staysnatched says
You're welcome! I'm glad you enjoyed it!
Shannon says
I have been craving anything pumpkin while pregnant but without ALL the added sugar. This recipe is delicious and will be on repeat when I need that pick me up!
staysnatched says
Glad to hear it!
Erika says
oat milk has a great creaminess to it that makes it a favorite among baristas.
Beejal says
Yummy yummy in my tummy lol so freaking good!
staysnatched says
I’m so glad you loved it!
Theresa says
Made this the other night and it was amazing! Just the fall vibe I needed without all the sugar of a Starbucks latte. Used it with decaf coffee at night and then in my cold brew in the morning. Thanks Brandi!
staysnatched says
You're welcome! Glad you enjoyed it.
Mariel Jewell says
Made it this morning and currently drinking it on my back deck with the beautiful fall sunrise. SO easy to make. I used leftover canned coconut milk that I thinned out with some water for the milk. Had all the ingredients on hand and thankful for no sugar crash after this.
Thanks for this recipe Brandi!
staysnatched says
You're welcome! I'm glad you enjoyed it.
Yadira Gonzalez says
Due to health reasons, I no longer eat refined sugar, and goodness did I miss my PSL, so the second I saw this recipe, I had to try it!!! This was better than any PSL from a coffee shop, and it contains no ingredients that cause inflammation. I am one happy camper and am very grateful for your wonderful recipes! This drink makes me feel that I am not missing out from the fall flavors. Thanks again!
staysnatched says
You're welcome! I'm glad you enjoyed it.
Lacey says
This was so delicious but I have a question. Is there any way to get the pumpkin pie spice flavor without all the spice sludge? Do you think if I threw the spice in a teabag of some sort and did it that way that I would still get the flavor without the residue?
staysnatched says
If you use an immersion blender it doesn’t leave residue. I’ve never tried what you mentioned. If you try it let me know!