For those embracing a ketogenic lifestyle, a warm cup of chai tea can be a comforting and welcome treat. Traditional chai lattes, however, often contain high amounts of sugar and lactose from milk, which can hinder ketosis. But fear not, you can still enjoy this spiced beverage while maintaining your dietary goals. This guide provides a comprehensive approach to creating a keto-friendly chai tea collagen latte that is both delicious and aligned with your health objectives.
What is Chai Tea?
Chai tea boasts a rich history dating back over 5,000 years in India, where it was originally utilized in Ayurveda as a healing spiced drink. Often served as masala chai, this milk-based spicy tea features a blend of spices like ginger root, green cardamom and cardamom seed, cinnamon, star anise, clove, and peppercorn. These spices not only impart warmth but also aid in the body's cleansing process. Traditionally, masala chai involves simmering or boiling water and buffalo milk with loose black tea and spices, straining the mixture through cloth.
The Keto-Friendly Twist
This chai tea recipe is a bit of a twist on a classic, taking out artificial sweeteners and flavors, in favor of the benefits thanks to this drink's antioxidants, real spices, Multi Collagen Protein and zero refined sugars. To make a chai latte keto-friendly, it's essential to replace high-carb ingredients with suitable alternatives:
Milk: Swap traditional milk for keto-approved options like unsweetened almond milk, coconut milk, heavy whipping cream, or even half & half. Coconut cream can also be used to take advantage of its creamy goodness, and also because it has more fat and protein than other milk alternatives. For optimal creaminess in a dairy-free latte, macadamia milk and hemp milk are excellent choices due to their higher fat content. Unsweetened almond milk is versatile but less creamy on its own.
Sweetener: Instead of sugar, opt for keto-friendly sweeteners such as erythritol, monk fruit sweetener, or stevia. The article recommends using blends over single-ingredient sweeteners (like an erythritol-monk fruit blend) as they often provide a more balanced flavor with less aftertaste. A tiny pinch of salt can also enhance the flavor.
Read also: Chai on Keto: The Facts
Frothy Chai Tea Collagen Latte Recipe
This recipe incorporates Multi Collagen Protein for added benefits for gut, skin and joint support.
Ingredients:
- 1 tablespoon black tea leaves (Darjeeling, Assam, Ceylon, or English Breakfast) or 2 high-quality chai tea bags. Or use 1 tablespoon of loose-leaf chai.
- 12 ounces of boiling water
- 1 cup light coconut or unsweetened almond milk
- 1 scoop Multi Collagen Protein
- 1 date, pitted
- ½ tablespoon maple syrup
- ½ teaspoon cinnamon
- ⅛ teaspoon ginger
- ⅛ teaspoon cardamom
- ⅛ teaspoon nutmeg
- ⅛ teaspoon ground cloves
- Star anise and cinnamon stick (optional)
- Keto Sweetener: 1-2 tablespoons of an erythritol-monk fruit blend. Adjust to your taste.
- Healthy Fat: 1 tablespoon of heavy cream, MCT oil, or grass-fed butter.
Directions:
- Boil water and pour into a tea pot with the black tea. Brew for 3 to 5 minutes. Or Place the tea bags in a mug. Pour 1/2 cup of boiling water over them. Let them steep for 5-10 minutes.
- In a small pot, over medium heat, warm the coconut or almond milk. While the tea steeps, gently heat your milk alternative. Use a small saucepan over medium-low heat. Heat until it is warm but not boiling.
- Add the warmed coconut milk to a high-powered blender, along with the brewed tea and remaining ingredients. Remove the tea bags from your mug. Add your chosen keto sweetener. Add the healthy fat.
- Blend on high until well combined. Blend for creaminess. Use a handheld milk frother for 30 seconds. A small blender also works.
- Pour into 2 tea cups or mugs. Add star anise and cinnamon sticks if you want extra flavor. Garnish with a sprinkle of cinnamon.
Alternative Preparation
Brew a strong cup of chai tea in a mug, and allow to cool slightly. Set mug aside. Shake up almond milk, protein powder, vanilla extract, avocado oil (optional) and spices in a blender bottle about 60 seconds until smooth, or blend in blender. Stir prepared protein shake into brewed chai tea mug. Top with a dash of cinnamon.
Customizing Your Keto Chai Latte
True mastery comes from personalization. You can adjust the flavor, texture, and richness.
Spice It Up
The spices we use in this recipe - cinnamon and nutmeg - are two popular options for a delicious chai latte. But other spices traditionally added to chai tea include ginger, vanilla, black pepper, clove, and cardamom. For those wanting to add more fiber to your day, I would suggest adding a tablespoon of chia seeds. But you’d need to have this soaked in water for at least 30 minutes.
Sweetness Level
Start with a small amount of sweetener. Taste it. Add more until you reach your desired level of sweetness.
Read also: Explore The Ketli Chai experience
Dairy-Free Options
This recipe is naturally dairy-free if you use a plant-based fat.
Creaminess
For an extra creamy latte, try a blend. Use 3/4 cup of almond milk with 1/4 cup of full-fat canned coconut milk. The result is luxurious.
Iced Keto Chai Tea
You can also make a refreshing keto iced chai tea. Simply let the tea concentrate cool.
Replicating the Coffee-Shop Taste
Many of us want to replicate that specific coffee-shop taste. That deep, complex spice is memorable. While the standard Starbucks chai tea latte is not keto friendly, we can capture its essence.
Use Whole Spices
For the most authentic flavor, make your own chai concentrate. Simmer cinnamon sticks, cardamom pods, fresh ginger, cloves, and black peppercorns in water.
Read also: The Benefits of Chai Tea
Steep for Longer
Do not rush the steeping process. A full 10-15 minutes allows the spices to fully release their essential oils.
Choose Quality Tea
Start with a robust black tea base. Assam or Ceylon are excellent choices.
Achieve the Perfect Texture
A watery latte is disappointing. The richness comes from fat and aeration. A handheld frother is an inexpensive tool that makes a huge difference. Blending the final drink for just 20-30 seconds emulsifies the fat. It creates a stable, velvety foam that elevates the entire experience. Adding MCT oil, butter, or coconut cream provides sustained energy.
The Importance of the Vessel
The choice of vessel significantly enhances the overall experience of drinking your chai latte. A handcrafted ceramic mug, for example, can affect the aroma, temperature, and even your perception of the tea's color and taste.
Health Benefits of Chai Tea
This chai tea is packed with good-for-you ingredients; for example, black tea is known to be a good source of antioxidants. The fact that it's high in antioxidants means that it helps fight free radicals in your cells. Black tea leaves are also high in both polyphenols and phytochemicals, which are scavengers for free radicals.
Spices have powerful properties, and that's why a little goes a long way.
- Cinnamon- Can lower blood sugar, triglycerides, and LDL.
- Ginger-Helps with motion sickness and nausea; it may also relieve pain and help those with arthritis and inflammation.
- Turmeric- Contains curcumin, a cancer-fighting compound. It's known for its ability to reduce inflammation and improve joints.
- Cayenne- Is known to have many health benefits. It has been shown to increase circulation and reduce the risk of heart problems.
- Anise-Is great for calming an upset stomach and, when you have a cold, helps with coughs and runny noses.
- Cloves- May help with muscle pain and arthritis. Of all spices, it contains the most antioxidants. It contains eugenol, which has a mild anesthetic benefit. Useful for toothaches, gum pain, and sore throat anise is just overall great for you. It may even help with respiratory ailments such as asthma and bronchitis.
- Nutmeg-Contains many plant-derived chemical compounds that are known to be anti-oxidant and disease-preventing.
- Cardamom-Has been known to be antiseptic and antispasmodic. Has digestive properties and can act as a diuretic.