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Last week, I celebrated my 30th birthday, and since it’s October, I wanted to serve something warm and cozy that fit the fall vibe. This Low-Carb Chai Tea Latte was the perfect choice! It’s not just for chilly days though—I often enjoy it chilled over ice when the weather warms up.
Along with the chai latte, I made a keto-friendly Boston Cream Pie, Double Chocolate Muffins, Bacon Pancakes and Guac Burgers for the party. It was the perfect way to celebrate while sticking to my low-carb lifestyle. Even my carb-loving friends were surprised at how good it tasted!
The best part? All these recipes are are part of my journey to create over 150 low-carb recipes for my first-ever cookbook. Although this chai recipe didn’t make it into the final book (I ended up with way too many ideas and not enough pages!), I’m thrilled to share it with you here!
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Recipe Tips & Swaps
Whether you're a fan of hot chai lattes or prefer yours iced, this recipe can be easily adapted to suit your preferences. Below are a few tips and swaps to make sure your Low-Carb Chai Tea Latte turns out just right.
- Sweetness Adjustments: I personally don’t like my chai too sweet, so I use a small amount of sweetener. If you prefer a sweeter chai, feel free to increase the amount of granulated sweetener (Allulose or Erythritol work best), or add a few drops of stevia. You can also use other keto-friendly sweeteners like monk fruit.
- Dairy-Free Option: This recipe calls for almond milk and coconut milk, but if you're looking for a creamier version, feel free to swap the coconut milk with heavy whipping cream. To keep it dairy-free, stick with coconut milk or try cashew milk for a rich, velvety texture. You can also experiment with other plant-based milk like macadamia or hemp milk.
- Spice Variations: The spice mix in this recipe is quite flexible. If you don’t have all the spices on hand, you can use a pre-made chai spice blend. Want to intensify the flavor? Freshly grated ginger or a cinnamon stick added while brewing will give your latte an extra kick. You can also adjust the spices to your liking—add more cinnamon for warmth or cardamom for that authentic chai taste.
- Tea Choices: I used black tea bags for this recipe, but you can experiment with different types of tea. Try rooibos for a caffeine-free version, or use green tea if you're looking for a unique twist. Loose-leaf tea works just as well—just make sure to strain it before mixing with the milk.
- Make It Iced: If you prefer your chai latte iced, simply prepare the chai tea mixture as directed, let it cool, and serve over ice. You can also make a batch ahead of time, store it in the fridge, and mix with cold almond and coconut milk when you’re ready for a refreshing treat.
Storage Tips
You can brew the chai tea mixture ahead of time and store it in the fridge for up to 3 days. When you're ready for a latte, just reheat the mixture and combine it with warm milk. If you're making an iced version, keep the chai in the fridge and pour it over milk and ice whenever you need a quick drink.
Keto Recipes You Will Love
Looking for more low-carb drink options? Whether you want something warm and cozy or cool and refreshing, these keto-friendly drinks are perfect for any time of year. Check out some popular hot and cold options below!
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Hands-on Overall
Serving size 1 latte
Nutritional values (per 1 latte)
Net carbs3.6 grams
Protein1.6 grams
Fat13 grams
Calories133 kcal
Calories from carbs 11%, protein 5%, fat 84%
Total carbs4.6 gramsFiber0.9 gramsSugars0.5 gramsSaturated fat10.9 gramsSodium333 mg(14% RDA)Magnesium45 mg(11% RDA)Potassium350 mg(18% EMR)
Ingredients (makes 2 servings)
- 1/2 tsp cinnamon
- 1/4 tsp ginger powder or 1 tsp freshly grated ginger
- 1/4 tsp allspice
- 1/4 tsp fennel seeds
- 1/4 tsp nutmeg
- 1/4 tsp cloves
- 4 cardamom pods
- seeds from 1 vanilla bean or 1/2 tsp vanilla powder or 2 tsp sugar-free vanilla extract
- pinch of sea salt
- 2 black tea bags
- 2-3 cups water
Mix with:
Instructions
- Mix all the spices and place them in a tea bag or directly into a pot with boiling water.
- Add black tea bags into the pot with boiling water.
- Simmer for 20-25 minutes. Remove and discard the tea bags and strain if needed.
- Heat up the almond and coconut milk (or cream) and pour in a glass. Add the chai tea mixture, stir and enjoy! You can make the chai tea mixture in advance and store it in the fridge. When needed, heat it up and mix with almond milk and coconut milk (or cream).
Ingredients
Instructions
- Mix all the spices and place them in a tea bag or directly into a pot with boiling water.
- Add black tea bags into the pot with boiling water.
- Simmer for 20-25 minutes. Remove and discard the tea bags and strain if needed.
- Heat up the almond and coconut milk (or cream) and pour in a glass. Add the chai tea mixture, stir and enjoy! You can make the chai tea mixture in advance and store it in the fridge. When needed, heat it up and mix with almond milk and coconut milk (or cream).
Nutrition (per serving, 1 latte)
Calories133kcal
Net Carbs3.6g
Carbohydrates4.6g
Protein1.6g
Fat13g
Saturated Fat10.9g
Fiber0.9g
Sugar0.5g
Sodium333mg
Magnesium45mg
Potassium350mg
Detailed nutritional breakdown (per 1 latte)
| Total per 1 latte |
| 3.6 g | 1.6 g | 13 g | 133 kcal |
| Cinnamon, spices |
| 0.2 g | 0 g | 0 g | 2 kcal |
| Ginger (ground, dried), spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Allspice, dried, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Spices, fennel seed |
| 0 g | 0 g | 0 g | 1 kcal |
| Nutmeg, spices |
| 0.1 g | 0 g | 0.1 g | 1 kcal |
| Cloves, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Cardamom whole, dried |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Vanilla powder, dried (from vanilla beans, vanilla pods) |
| 0.1 g | 0 g | 0 g | 3 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Beverages, tea, black, brewed, prepared with tap water |
| 0.7 g | 0 g | 0 g | 2 kcal |
| Almond milk natural (unsweetened) |
| 0.2 g | 0.3 g | 0.7 g | 8 kcal |
| Coconut milk (full-fat, unsweetened) |
| 1.6 g | 1.1 g | 12.1 g | 111 kcal |
| Erythritol (natural low-carb sweetener) |
| 0.3 g | 0 g | 0 g | 1 kcal |
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