Copycat Tim Hortons Pumpkin Spice Latte vs. Keto Pumpkin Spice Latte

As the leaves change and the air turns crisp, nothing says fall like a Pumpkin Spice Latte (PSL). Tim Hortons’ version is a crowd favorite—creamy, sweet, and infused with warming spices—but it’s also loaded with sugar and carbs. For those following a low-carb or keto lifestyle, a homemade version can capture all the flavor with a fraction of the sugar and carbs.

Here, we’ll compare a traditional Tim Hortons PSL with a Keto PSL you can make at home, breaking down the ingredients, flavors, and nutritional content.

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Traditional Tim Hortons Pumpkin Spice Latte (Copycat)

Ingredients:

• 1 cup brewed espresso or strong coffee

• 1 cup whole milk

• 2–3 tbsp pumpkin puree

• 2–3 tbsp sugar (or sugar syrup)

• ½ tsp pumpkin pie spice (cinnamon, nutmeg, cloves, ginger)

• Whipped cream for topping

Method:

1. In a small saucepan, combine milk, pumpkin puree, sugar, and pumpkin pie spice. Heat gently until warm.

2. Froth the milk mixture until it’s foamy.

3. Pour espresso into a mug and add the milk mixture. Stir to combine.

4. Top with whipped cream and a sprinkle of pumpkin pie spice.

Nutrition (approximate per 12 oz serving):

• Calories: ~250–300

• Carbs: ~30–35 g

• Sugar: ~25 g

Why these ingredients matter:

• Pumpkin puree: Provides natural sweetness, fiber, and flavor. It’s the base for the pumpkin profile.

• Whole milk: Adds creaminess and richness, but also sugar (lactose).

• Sugar: Provides the signature sweetness; without it, the drink tastes muted.

• Pumpkin pie spice: Cinnamon, nutmeg, ginger, and cloves balance sweetness with warmth and aromatic depth.

• Whipped cream: Adds indulgence and a creamy mouthfeel.

While delicious, the traditional PSL is a high-carb beverage that can spike blood sugar—less ideal for keto or low-carb diets.

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Keto Pumpkin Spice Latte

Ingredients:

• 1 cup brewed espresso or strong coffee

• ¾ cup unsweetened almond milk (or half & half for creamier texture)

• 2 tbsp pumpkin puree

• 1–2 tbsp Keystone Pantry Allulose (or preferred keto-friendly sweetener)

• ½ tsp pumpkin pie spice

• ¼ tsp vanilla extract

• Optional: whipped coconut cream for topping

Method:

1. In a small saucepan, combine almond milk, pumpkin puree, allulose, pumpkin pie spice, and vanilla extract. Heat gently until warm.

2. Froth the milk mixture until it’s foamy.

3. Pour espresso into a mug and add the milk mixture. Stir to combine.

4. Top with whipped coconut cream and a dash of pumpkin pie spice.

Nutrition (approximate per 12 oz serving):

• Calories: ~90–120

• Carbs: ~3–5 g

• Sugar: ~0 g (depending on sweetener)

Why these ingredients matter:

• Unsweetened almond milk: Provides creaminess without the carbs from lactose in cow’s milk. You can adjust richness with a splash of keto-friendly cream.

• Pumpkin puree: Keeps the flavor authentic while contributing minimal net carbs.

• Allulose: A natural, non-glycemic sweetener that behaves like sugar but does not spike blood sugar. It also caramelizes slightly when heated, adding warmth and depth.

• Pumpkin pie spice: Essential for that nostalgic fall flavor. It’s sugar-free but packs all the aroma and complexity.

• Vanilla extract: Enhances sweetness perception and rounds out the spice notes.

• Coconut cream: Optional topping to mimic the richness of whipped cream while remaining keto-friendly.

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Comparing the Two

Key Takeaways:

• The Keto PSL delivers nearly the same flavor experience but with roughly 90% fewer carbs.

• Using ingredients like allulose and unsweetened almond milk allows keto dieters to enjoy a festive fall drink without spiking blood sugar.

• Pumpkin puree and spices are critical for the “pumpkin” experience—removing these would compromise flavor more than cutting sugar.

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Tips for the Perfect Keto Pumpkin Spice Latte

1. Froth carefully: Almond milk froths differently than cow’s milk; using a small frother or whisk can help achieve a creamy texture.

2. Adjust sweetness gradually: Allulose is slightly less sweet than sugar, so taste as you go.

3. Pumpkin intensity: If your puree is mild, add a pinch of extra pumpkin pie spice for a richer flavor.

4. Creaminess hack: For a richer latte, substitute half the almond milk with heavy cream or a keto-friendly creamer.

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Conclusion:

By swapping a few ingredients, you can transform the beloved Pumpkin Spice Latte into a keto-friendly treat that’s just as comforting but far gentler on your blood sugar and waistline. Whether you’re savoring fall mornings or entertaining friends, the Keto PSL delivers the warmth, spice, and pumpkin flavor you crave—without the carb overload.