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Sugar Free Pumpkin Spice Latte

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.

sugar free pumpkin spice latte in a mug with whipped cream and cinnamon

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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.

coffee. almond milk, and half and half in separate bowls

Key Recipe Ingredients

spices, vanilla extract, and pureed pumpkin in separate bowls

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.

sugar free pumpkin spice latte in saucepan

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.

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.

sugar free pumpkin spice latte in a clear mug

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.

  1. Add milk, pureed pumpkin, sweetener, vanilla, and pumpkin pie spice to a saucepan on medium heat.
  2. Stir to combine the ingredients.
  3. Add brewed coffee and half and half or heavy cream.
sugar free pumpkin spice latte in a clear mug

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

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

sugar free pumpkin spice latte in a mug with whipped cream and cinnamon

Top this with our Sugar Free Whipped Cream recipe.

sugar free pumpkin spice latte in a mug with whipped cream and cinnamon
Print Pin
5 from 2 votes

Sugar-Free Pumpkin Spice Latte

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 and pie spice for the perfect blend of flavor.
Save this recipe here.
Course drink
Cuisine American
Keyword sugar free latte, sugar free pumpkin spice latte, sugar free Starbucks
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2 servings
Calories 42kcal

Ingredients

  • 3/4 cup milk Any milk will work. Unsweetened almond or coconut milk works great.
  • 2 tablespoons pureed pumpkin
  • 1/2 teaspoon vanilla extract
  • 2 tablespoons sweetener
  • 1 teaspoon pumpkin pie spice See notes for how to make your own.
  • 1 1/2 -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

You can make your own pumpkin pie spice using 1/2 teaspoon cinnamon, 1/4 teaspoon ground nutmeg, and 1/2 teaspoon ground ginger.
Recipe Tools Used in this RecipeAs an Amazon Associate I earn from qualifying purchases.

Nutrition (displayed with net carbs)

Serving: 1serving | Calories: 42kcal | Carbohydrates: 1g | Protein: 1g | Fat: 3g
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Nutrition DataMacros 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.
Recipe Rating




Shannon

Friday 5th of August 2022

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

Friday 5th of August 2022

Glad to hear it!

Monica R

Thursday 4th of August 2022

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

Thursday 4th of August 2022

You're welcome! I'm glad you enjoyed it!