My Cozy Keto PSL Ritual

There’s something about fall that stirs up the deepest kind of nostalgia—crisp air, golden leaves, and the unmistakable scent of pumpkin spice drifting through coffee shops. For years, the Pumpkin Spice Latte was my seasonal indulgence, a warm hug in a cup. But as I’ve adapted my routines to support my health, I’ve had to rethink that ritual.

A regular PSL can pack over 50 grams of sugar in a single serving. That’s a lot for anyone, but especially for someone like me who’s committed to a low-carb, keto-friendly lifestyle to help prevent cancer recurrence. I didn’t want to give up the comfort of fall flavors—I just needed a gentler version.

So I created my own:

My Starbucks Keto PSL Order

A warm hug in a cup—without the sugar crash.

Kelly’s Keto PSL Order

• Tall Americano

• 1 pump pumpkin sauce (~7g net carbs)

• 1 pump sugar-free cinnamon dolce syrup (~0g net carbs)

• 1 pump sugar-free vanilla syrup (~1g net carbs)

• Splash of heavy cream (~1g net carbs)

• Sprinkle of pumpkin pie spice (~0g net carbs)

Total: ~9g net carbs

Is it as decadent as the original? No. But it’s warm, spiced, and satisfying—and most importantly, it honors my health goals without sacrificing the seasonal joy. Every sip reminds me that small choices can be powerful. That comfort doesn’t have to come at the cost of well-being. That fall can still taste like magic.

If you’re navigating similar transitions, I hope this recipe feels like a gentle nudge toward balance. You deserve rituals that nourish you—body and soul.