Can You Enjoy Your Favorite Pumpkin Spice Latte On A Keto Diet?

The madness of pumpkin spice season kicked off at the beginning of August this year. But now that it's September and the first day of fall is set for Thursday next week, you can finally sip on your PSL without feeling like you're turning your back on summer. However, some still may be wondering if they can enjoy the fall favorite without turning their back on their keto diet.

​​After all, those following the keto diet typically consume under 50 grams of carbs each day (via Harvard School of Public Health), and regular lattes already tend to be heavy in the carb department due to their milk content (per Healthline). Of course, the two big names in the PSL game, Dunkin' and Starbucks, are restaurants known to offer keto-friendly sip options. For example, dieters can drink a Starbucks skinny mocha or enjoy a Dunkin' coffee with a sugar-free flavor shot without worrying about ruining their health goals. But is it possible to order a pumpkin spice latte from either of these chains and still adhere to the keto diet?

Your pumpkin spice latte is far from keto-friendly

The nutritional breakdown of these coveted Starbucks and Dunkin' fall treats may make you wary of ordering them. According to Starbucks, a single tall-sized PSL latte comes with 39 grams of carbs. And Dunkin' states that a small PSL with skim milk's carb count adds up to 43 grams.

So, depending on your specific diet's restrictions, you could spend a day's worth of carbohydrates on one PSL. However, there are still ways to enjoy other autumn-themed drink options, like the Starbucks Pumpkin Cream Cold Brew, without the high-carb content.

I Am a Food Blog recommends trying a carb-friendly twist on Starbucks' secret menu called the Great Pumpkin Latte — a Charlie Brown-influenced coffee — but this version has no more than 7 grams of carbs. They say to order this fall treat by asking for a tall americano with a pump of pumpkin sauce and a pump of sugar-free cinnamon dolce. However, at Dunkin', you can order a small, black Pumpkin Spice Cold Brew, which at 22 carbs, offers you half of its PSL's carbohydrates with the same pumpkin taste.