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Low-Carb Chai Tea Latte

4.5 stars, average of 280 ratings

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Last week was my 30th birthday! For my birthday party, I baked a keto-friendly Boston Cream Pie. Everyone, including my carb-addicted friends loved it and some didn't even realise it was gluten and sugar-free!

This recipe and many others will be in my first ever cookbook which is available to at most major bookstores and I can't begin to describe how excited I am about this cookbook!

Apart from the Boston Cream Pie, for this cookbook I created over 150 low-carb and keto recipes including these Double Chocolate Muffins, Bacon Pancakes and Guac Burger.

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Originally, I planned to include this sugar-free Chai Tea Latte recipe too but I ended up with too many recipes and some had to be 'sacrificed', which means that instead of including them in the cookbook I'll be sharing them on my blog, starting with my keto version of Chai Tea Latte.

Chai Tea Latte is great not for just cold winter days. In fact, I often make it chilled served with ice! I don't like it too sweet and only use a small amount of sweetener but you can use more if you have a sweet tooth.

To brew the tea I used paper tea bags like these. but feel free to use any tea infuser.

Hands-on Overall

Serving size 1 latte

Allergy information for Low-Carb Chai Tea Latte

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free


  • Recipe can be made dairy-free or coconut-free.

Nutritional values (per serving, 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)

Chai tea mixture:
  • 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:


  1. Mix all the spices and place them in a tea bag or directly into a pot with boiling water. Low-Carb Chai Tea Latte
  2. Add black tea bags into the pot with boiling water. Low-Carb Chai Tea Latte
  3. Simmer for 20-25 minutes. Remove and discard the tea bags and strain if needed. Low-Carb Chai Tea Latte
  4. 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). Low-Carb Chai Tea Latte

Ingredient nutritional breakdown (per serving, 1 latte)

Net carbsProteinFatCalories
Cinnamon, spices
0.2 g0 g0 g2 kcal
Ginger (ground, dried), spices
0.1 g0 g0 g1 kcal
Allspice, dried, spices
0.1 g0 g0 g1 kcal
Spices, fennel seed
0 g0 g0 g1 kcal
Nutmeg, spices
0.1 g0 g0.1 g1 kcal
Cloves, spices
0.1 g0 g0 g1 kcal
Cardamom whole, dried
0.1 g0 g0 g1 kcal
Vanilla extract, powder (vanilla bean)
0.1 g0 g0 g3 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Beverages, tea, black, brewed, prepared with tap water
0.7 g0 g0 g2 kcal
Almond milk natural (unsweetened)
0.2 g0.3 g0.7 g8 kcal
Coconut milk (full-fat, unsweetened)
1.6 g1.1 g12.1 g111 kcal
Erythritol (natural low-carb sweetener)
0.3 g0 g0 g1 kcal
Total per serving, 1 latte
3.6 g1.6 g13 g133 kcal

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (25)

Hi Martina, could I simply use my chai tea bags instead of the individual spices?  They are very good quality, but this sounds so lovely!   Thanks!!!

Absolutely! You may find that ready make chai tea bags have a less concentrated flavour so feel free to use more tea bags if needed 😊

Hi Martina
I also have Hashimotos I was diagnosed about 20 odd years ago.  I have recently started eating low carb high fat & I must say I am feeling wonderful.  Has your Hashi's improved much since you changed your way of eating?  I am hopeful that it will help me also I am menopausal and my symptoms seem to be improving I don't seem to be experiencing the hot flushes which used to drive me to distraction.

Hi Bev, it is actually the main reason I started following a low-carb diet (to manage my Hashimoto's). Although I still take medication, I feel much better on a lchf diet. Before keto and while taking medication I still experienced some of the symptoms (fatigue, weight gain, etc).
Here are good posts that explain more:
Ketogenic Diet and Menopause
Are Keto and Low Carb Diets Suitable for People with Thyroid Disease?
I hope this helps!

Hi, what if I use organic chai tea bags with the almond and coconut milk, do you think that it will compare to the taste? Dont always have time for making the full recipe.

Yes, you can do that! Any ready-made chai tea bags will work.

I LOVE chi tea but does it really need the fennel seed?

I think they do give the tea an authentic chai taste but if you're not a fan, you can skip them 😊

Martina, I love you!!!! ❤️ Since going Keto I have so missed my Cafe Escapes chai tea (1 serving = 9 net carbs!)... I used to drink 2 cups a day...ahhh, but no more. Until I found your Keto recipe!! I just made it, It was heavenly, and one cup a day (3.6 net carbs) will fit into my daily macros! You have made me a very happy camper!!!!

Thank you so much for your kind words!

I have searching all over for a good chai tea recipe. This is it. I love it. Thanks for sharing 😊

Hi! This looks great. How much water do you boil to add the spices too? I ask so that I don't make it too diluted. Thanks so much!

2-3 cups. Hope you like it! 😊

Do you ever make an iced version, or any thoughts on how to? Is it as simple as chilling it and pouring over ice, or is there a change to the recipe (like one would do with iced vs hot coffee)?

Hi Steve, yes, I'd do that - just chill and serve over ice 😊

Do you know how to make unsweetened almond milk? I'd love to add that to this recipe! Thanks!

Hi Kim, yes, I usually make my own using blanched or "regular" almonds, blend them in a food processor and pour in a nut milk bag. Then I dehydrate the pulp and use it instead of almond meal 😊 I'll definitely post a recipe on my blog too.

Instead of cardamom pods, how much cardamom powder would I use?

Hi Marsha, I'd use 1/4 teaspoon of cardamom powder - should be about the same 😊

Looks great!  Great change from coffee.

Thank you Mel!! Yes, it's great when you don't want to drink too much coffee 😊

I love chai tea but never tried making my own. thanks for the recipe 😊

You're welcome! Hope you like it 😊

Love chai tea latte and still can't believe that I used to buy the sugar loaded stuff from Starbucks. So looking forward to your book!! When is it going to be out?

Thanks Emily, it will be out in autumn next year 😊