11 Keto-Friendly Ways To Get Your Pumpkin Spice Fix This Fall

It’s officially pumpkin spice season, people—you might as well embrace it.

That’s still true for you too, keto fans: Just because you’re on the keto diet doesn’t mean you can’t get your PS on—there are just a few things to keep in mind (“pumpkin spice” isn’t code for “carb-free” after all). For starters, keep an eye on sugar content (sugar = carbs, remember?); plenty of PS offerings give you a little bit of pumpkin and a whole lot of sugar, says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

Another thing to aim for: “Go for [snacks] that are actually made from pumpkin,” says Keatley. That way, you’ll be able to sidestep the artificial sugar stuff and get a good dose of vitamin A and other important nutrients, he adds. But remember to keep carb content in mind; a small snack with some pumpkin in it likely won’t push you out of ketosis, but you could definitely go overboard on the starchy (read: carb-rich) fruit.

To get you started (and stocked up for pumpkin spice season), try these seasonal offerings that won’t eat up too much of your keto carb budget.

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Artificial sweeteners allow this spread to give you a touch of sweetness without blowing your ketosis.

Buy it: Nuts ‘n More Pumpkin Spice High Protein Peanut Spread, $14.64, amazon.com.

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$14.95

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Take your hot (or cold) brew to the next level with this delicious dairy-free (and keto-friendly) creamer.

Buy it: Nutpods Pumpkin Spice Unsweetened Dairy-Free Creamer, $14.95, amazon.com.

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Perfect for those times when you need your PS on the go.

Buy it: Zero Impact Meal Bar Pumpkin Supreme, $29.99 for 12 bars, amazon.com.

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$5.99

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Protein-packed nuts + pumpkin spice…life is good.

Buy it: Blue Diamond Pumpkin Spice Almonds, $5.99, jet.com.

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Set this up next to your coffee maker and you can go pumpkin spice every freaking day. The sugar-free component ensures you’re keeping it keto-friendly.

Buy it: Jordan’s Skinny Syrups Sugar-Free Pumpkin Spice, $8.72, amazon.com.

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$19.99

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A full-bodied coffee with pumpkin spice actually built into it. Yesss.

Buy it: Bones Coffee Company Jacked O’ Lantern Pumpkin Spice, $19.99, bonescoffee.com.

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$9.69

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If coffee isn’t your thing, kick back with a cup of this cinnamon, nutmeg, and pumpkin-infused tea. It’s sugar-free, so you’re good to go.

Buy it: Celestial Seasonings Sweet Harvest Pumpkin Black Tea, $9.21, amazon.com.

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This sugar-free, low-carb protein powder can take any drink to the next level—and add a serious dose of pumpkin spice, of course.

Buy it: Julian Bakery Paleo Thin Protein Powder in Pumpkin Pie, $49.99, juilanbakery.com.

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This is just plain cool: It’s a sugar=free (read: keto-friendly) PS-flavored foam that you shoot right onto your coffee.

Buy it: Jordan’s Skinny Mixes Sugar Free Whipped Latte Foam Topping, $5.99, skinnymixes.com.

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$15.00

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Sometimes you’ve just got to go old school. These nuts have zero sugar and are low-carb, making them the perfect way to get your pumpkin fix.

Buy it: Oh! Nuts Pumpkin Seeds, $15 for two pounds, amazon.com.

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$29.99

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Add some of this sugar-free mix to your favorite smoothie for a boost of vitamins and pumpkin spice.

Buy it: Amazing Grass Green Superfood Powder, $29.99, amazinggrass.comm.

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