26 Aug

I have to admit this post comes from me watching Iliza Shlesinger on Netflix.


Fall is in the air, I am a girl... I love fall and well even Starbucks is bringing back the Pumpkin Spice Latte EARLY in 2018, this year.

As a #KetosisMom or well a Mom in general, I am OFTEN at Target. How many times do you find yourself in Target smelling the sweet smells of Starbucks and get tempted to go over and try to ask the barista (with the worst attitude) "What could you make that is Keto or Low carb?" You normally get a BLANK STARE or sometimes an EYE ROLL which then sets the tone for the rest of your day. 

The best advice I can give you. MAKE AND TAKE your OWN! These two items below are DELICIOUS. Trust me!

Both of these recipes are Logged into MyfitnessPal for you already! Just find it & log it, simple! Grab your Pumpkin Spice EVERYTHING  to go Mug and beat the Starbucks Carb monster!

- The Ketosis Mom

(Full Recipes at Bottom)

Keto Pumpkin Spice Latte (Journey2SlimJen). YouTube "How To"

Pumpkin Spice Latte
Cream Cheese Pumpkin Square

MFP: Keto Cream Cheese Pumpkin Square (Journey2SlimJen) YouTube "How to"

Grocery List for BOTH:


Almond Flour

Coconut Flour

Xanthan Gum


FlavorGod Gingerbread Cookie (Optional)



Cream cheese

Vanilla extract


Pumpkin Puree

Baking Powder

Heavy Cream/Nut milk (heavy cream will also allow you to make whipped cream for the top!)

Coffee ( I use these; Joe Knows, Vermont Maple, Harvest, Bulletproof)

Himalayan Salt/Seasalt

Coconut Oil/MCT oil


Keto Cream Cheese Pumpkin Square (Journey2SlimJen)

Makes: 16 Squares

Nutrition per Serving: 247 calories, 22.3 FAT, 5.5 Net Carbs, 4.3 Protein


1 1/2 sticks (6 ounces) butter, melted

4 large eggs

2 teaspoons vanilla extract (no sugar added)

1 cup solid pack pumpkin puree

2 cups superfine blanched almond flour**

1/2 cup coconut flour**

2/3 cup granulated erythritol sweetener**

1/2 teaspoon xanthan gum**

1/8 teaspoon kosher salt

4 teaspoons baking powder

2 teaspoons ground cinnamon

1/4 teaspoon ground nutmeg

1/2 teaspoon ground ginger

1/4 teaspoon ground cloves

To frost the cake:

1 block cream cheese

½ block kerrygold (8 tbsp)

¾ cup Swerve

2 tablespoons chopped pecans or walnuts (optional)


Preheat the oven to 350 degrees.

Grease a 8 x 11.5 or larger, sheet pan with butter or coconut oil.

Place the melted butter, eggs, vanilla extract, and pumpkin in a blender and blend until smooth.

Combine the almond flour, coconut flour, sweetener, xanthan gum, salt, baking powder, cinnamon, nutmeg, ginger and cloves in a large bowl and whisk together until blended.

Pour the blended wet ingredients into the dry ingredients, using a rubber spatula to scrape it all out of the blender.

Stir until the batter is mostly smooth.

Transfer the batter to the sheet pan and spread out evenly.

Bake at 350 degrees for 35 minutes, or until a toothpick inserted in the center comes out clean.

Remove from the oven and cool for at least one hour before frosting.

Spread the cream cheese frosting evenly over the cake and sprinkle with nuts if using.

Cut and serve (16 servings loaded into MFP)

Store any leftover cake in an airtight container in the refrigerator for up to 5 days, or in the freezer for up to 3 months


Keto Pumpkin Spice Latte (Journey2SlimJen)

Makes: 1 Latte

Nutrition: 270 calories, 2 Net carbs, 25.6 fat, 0.5 protein



1 TBSP Pumpkin Puree

1 TBSP Coconut oil

1 tsp Vanilla Extract

1 tsp Cinnamon

1 tsp Nutmeg

1 TBSP Butter

1 pinch sea salt/Himalayan salt

¼ cup Nut milk

6 – 10 oz Coffee

Better Stevia Liquid drops (to taste)


  • Brew coffee and place into nutribullet (or blender)
  • Heat all ingredients on the stove (do not boil!) you only want them to melt together – stir continuously (approx. 2 mins)
  • Place mixture into blender and pulse until frothy
  • Pour into cup and enjoy!

Note: Tastes best when topped with whipped cream!

Whip: 1 cup heavy cream, 1 tsp vanilla extract, and 1- 2 tbsp swerve together and top (Note: this is not included in the MFP entry!)

Pumpkin Everything!

Some of my Favorites - Click Photo for direct link

Not for recipe use!

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