Is chai latte keto friendly? The short answer is no, not in its traditional form. A classic chai latte is made with milk and often sweetened with sugar or syrups, making it too high in carbohydrates for a strict keto diet. However, the good news is that with a few modifications, you can enjoy a delicious keto-friendly chai latte without breaking ketosis.
If you love the warming spices of chai but want to stay on track with your low-carb lifestyle, keep reading. We’ll break down what’s inside a typical chai latte, why it’s not keto-friendly, and how you can make a delicious, low-carb version at home.
Breaking Down Chai Latte Ingredients
A traditional chai latte is a blend of these ingredients:
✔️ Black tea – naturally low in carbs.
✔️ Spices – cinnamon, cardamom, ginger, star anise, and black pepper.
✔️ Milk – usually whole or low-fat milk, which contains natural sugars.
✔️ Sweeteners – sugar, honey-flavoured syrups.
The issue? Milk and sweeteners add a significant amount of carbohydrates. Even an unsweetened chai latte made with regular milk can have 15-20g of carbs per serving. If it’s made with a chai concentrate (like those used in coffee shops), the carb count skyrockets due to added sugars.
How Chai Latte Affects Ketosis
The keto diet requires keeping carb intake low (typically under 50g per day, often closer to 20g for strict keto followers). Since a traditional chai latte can have 20-40g of carbs, it can easily push you over your daily limit, kicking you out of ketosis.
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Sugar spikes insulin levels, disrupting fat burning.
- Lactose (milk sugar) in dairy adds unwanted carbs.
- Pre-made chai mixes and concentrates are often loaded with hidden sugars.
Can You Make Chai Latte Keto-Friendly?
Absolutely! Here’s how to turn your chai latte into a keto-approved drink:
- Choose the right milk – Swap regular milk for unsweetened almond, coconut, or macadamia milk. These have 1-2g of carbs per cup compared to 12g in dairy milk.
- Use keto-friendly sweeteners – Opt for stevia, monk fruit, or erythritol instead of sugar.
- Skip the pre-made concentrates – Use pure chai tea bags or loose-leaf chai to avoid added sugars.
- Add healthy fats – Blend in heavy cream for a creamy, satisfying texture.
Best Keto Chai Latte Recipe You Can Try At Home
If you want to enjoy a cosy, low-carb chai latte, this recipe is for you!
Ingredients:
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Chai concentrates:
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1 chai tea bag (or 1 tsp loose-leaf chai)
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½ cup hot water
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Dash of nutmeg (optional)
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½ tsp ground cinnamon
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¼ tsp ground ginger
Or Monk’s Chai special chai pre-concentrate for a quicker and easier option.
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Other components:
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1 cup unsweetened almond milk (or coconut milk)
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1 tbsp heavy cream (optional)
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1 tbsp monk fruit sweetener (or stevia, to taste)
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½ tsp vanilla extract
Instructions:
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Steep the chai tea bag in ½ cup hot water for 3-5 minutes.
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Heat unsweetened almond milk in a small pot until warm (don’t boil).
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Remove the tea bag and mix the tea with the warm milk.
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Stir in heavy cream, cinnamon, ginger, sweetener, and vanilla extract.
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Blend with a frother or whisk until frothy.
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Pour into a cup and enjoy your keto chai latte!
More chai recipes to explore: 10 Delicious Ways To Use Chai In Everyday Cooking
Tips for Ordering a Keto Chai Latte at Coffee Shops
If you’re out and about and craving chai, you can still make it work! Here’s how:
- Ask for chai tea with steamed almond or coconut milk (no syrups).
- Bring your own sweetener (stevia or monk fruit) if needed.
- Ask for extra cinnamon or nutmeg flavour without carbs.
Starbucks hack: Order a chai tea with heavy cream and add a keto-friendly sweetener!
FAQs
❓ Does chai tea have carbs?
Plain chai tea (without milk or sugar) is keto-friendly, with 0-1g of carbs per cup.
❓ What’s the best keto milk for chai latte?
Unsweetened almond, coconut, or macadamia milk are the best low-carb choices.
❓ Can I drink chai latte every day on keto?
Yes, but only if you make a keto-friendly version without sugar and high-carb milk.
❓ What’s the difference between chai tea and chai latte?
Chai tea is simply spiced tea, while chai latte includes milk and sweeteners.
❓ Are store-bought chai tea bags keto-friendly?
Most plain chai tea bags are keto-friendly, but always check the ingredients.
Other health Q&A: Does Chai Stain Teeth And How To Prevent It?
Final Thoughts: Can You Enjoy Chai Latte on Keto?
Traditional chai lattes are not keto-friendly, but you don’t have to give up chai completely! By making simple ingredient swaps, you can create a delicious, creamy, low-carb chai latte that fits your keto lifestyle.
- Avoid sugar and high-carb milk.
- Use keto-friendly sweeteners.
- Try almond or coconut milk instead of dairy.
With the right approach, you can still enjoy the rich flavours of chai without compromising your keto goals.
Where to Find the Best Chai Tea in Australia
If you’re looking for high-quality chai tea to make your keto-friendly latte, check out Monk's Chai. They offer some of the best chai tea in Australia, crafted with organic spices and premium ingredients. Whether you’re in Melbourne, or USA or anywhere else, our blends bring authentic flavours to your cup.