Starbucks Keto Chai Tea Latte: How to Order, Is It Keto-Friendly & Recipe [Keto Starbucks Guide]

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    Due to its strong aromas and fragrant spices, chai tea has become more and more popular in recent years. But if you’re on a ketogenic diet, you might be curious about whether you can still indulge in a Chai Tea Latte at Starbucks without jeopardizing your low-carb objectives. We’ll go over everything there is to know about the Starbucks Keto Chai Tea Latte in this article, including how to order it, whether it is keto-friendly, and even a delectable recipe to recreate it at home.

    Chai Tea Latte: Health Considerations & Nutrition

    Let’s examine more closely the health impacts of Chai Tea Latte before we go into the keto topic. Black tea, spices like cinnamon, cardamom, ginger, and sugar or honey are traditionally used to make chai tea. But it’s crucial to keep in mind that the normal recipe for the Starbucks variant uses milk and a pre-sweetened Chai concentrate, which might dramatically alter its nutritional composition. Starbucks’ standard Grande (16 oz) Chai Tea Latte has 44g of carbs, 42g of sugar, and about 240 calories, making it a high-carb and high-sugar beverage.

    Chai Tea Latte and the Keto Diet

    Starbucks keto friendly drinks

    The ketogenic diet, or keto diet for short, is a low-carb, high-fat eating plan that tries to induce ketosis in the body so that it uses fat as fuel rather than carbohydrates for energy. As a result, meals and drinks like a typical Chai Tea Latte that are strong in carbs and sugar might not follow the guidelines of a ketogenic diet. Nevertheless, you can still get a Chai Tea Latte from Starbucks that is keto-friendly by making a few adjustments and customizations.

    How to Order a Keto-Friendly Chai Tea Latte at Starbucks

    The good news is that Starbucks offers customization options that allow you to make your Chai Tea Latte more keto-friendly. Here are some tips for ordering a keto-friendly Chai Tea Latte at Starbucks:

    1. Choose a sugar-free sweetener

    Ask for a sugar-free sweetener, such as stevia or monk fruit, instead of the standard sweetened Chai concentrate to reduce sugar and carb content.

    2. Opt for a low-carb milk

    Choose unsweetened almond milk, coconut milk, or heavy cream as a milk substitute to reduce the carb content.

    3. Request extra chai spices

    Ask for extra cinnamon, cardamom, and ginger to enhance the flavor of your Chai Tea Latte without adding extra carbs.

    4. Specify the size

    Be mindful of the serving size, as larger sizes may contain more carbs and calories. Opt for a smaller size, such as a Tall (12 oz), to keep your carb intake in check.

    5. Skip whipped cream and toppings

    Whipped cream and other toppings can add unnecessary carbs and sugars, so it’s best to skip them for a more keto-friendly option.

    Differences and Similarities between Iced and Hot Chai Tea Latte

    Keto Starbucks drinks Chai Latte

    Although the flavor characteristics of Starbucks’ hot and iced Chai Tea Lattes are similar, there are some variances to be aware of. Even though iced version uses ice-cold milk, the heated version uses steaming milk. While the iced version is more reviving and lighter in texture, the heated version typically has a creamier and richer flavor. But, both the hot and iced Starbucks Chai Tea Latte variants can be made keto-friendly by using the customization options and advice already provided.

    Is Iced Chai Tea Latte Keto-Friendly?

    Yes, you may order a Starbucks iced Chai Tea Latte that is keto-friendly by using the same personalization options as the heated version. Use low-carb milk alternatives, more chai spices, and sugar-free sweeteners rather than whipped cream and other toppings. In order to get more of the actual beverage and less dilution from the ice, you can also choose light ice. With these adjustments, you may have a keto-friendly iced Chai Tea Latte that is tasty and refreshing.

    Benefits of Chai Tea Latte for Keto Lovers

    In addition to being a delicious and comforting beverage, Chai Tea Latte can also offer some benefits for those following a keto diet. Here are some potential benefits of Chai Tea Latte for keto people:

    #1. Low in Carbs

    When customized with sugar-free sweeteners and low-carb milk options, Chai Tea Latte can be a relatively low-carb beverage, making it a suitable choice for those on a keto diet. This can help you stay within your daily carb limit while still enjoying a flavorful and satisfying drink.

    #2. Rich in Spices

    Spices like cinnamon, cardamom, ginger, cloves, and black pepper are commonly used to make chai tea lattes. In addition to giving the beverage a delightful and aromatic flavor, some spices may also have health advantages. For instance, cinnamon has been connected to better blood sugar regulation and decreased inflammation, while ginger has digestive and anti-inflammatory qualities.

    #3. Provides Antioxidants

    Black tea, which is a key ingredient in Chai Tea Latte, is a good source of antioxidants, which are healthy substances that help prevent cellular damage brought on by free radicals. In addition to supporting overall health, antioxidants may also be advantageous for immunological, heart, and brain health.

    #4. Customizable

    The Chai Tea Latte’s amazing versatility is one of its best features. When ordering a Chai Tea Latte at Starbucks, you can simply alter it to be keto-friendly by selecting sugar-free sweeteners, low-carb milk alternatives, and modifying the quantity of syrup or spices. Due to its adaptability, the Chai Tea Latte may be customized to suit your taste buds and dietary requirements while still providing the advantages.

    #5. Easy to Make at Home

    You may fully customize the ingredients and have complete control over the process when you make Chai Tea Latte at home. Black tea, unsweetened almond or coconut milk, your chosen spices, and sweeteners can be combined to make a simple keto-friendly Chai Tea Latte. For individuals on a ketogenic diet who want to enjoy chai tea lattes without worrying about added sugars or carbs, this can be an affordable and practical solution.

    Keto friendly vanilla for keto drinks

    Chai Tea Latte with Vanilla

    If you want vanilla-flavored drinks, Starbucks now offers a Chai Tea Latte that you can customize with a hint of vanilla. Simply request a pump or two of sugar-free vanilla syrup to give your Chai Tea Latte a little extra flavor and sweetness. For those on a ketogenic diet, this modification option might improve the flavor profile of your Chai Tea Latte without include additional carbs.

    How to Make a Keto-Friendly Chai Tea Latte at Home:

    If you prefer to enjoy your Chai Tea Latte in the comfort of your own home, you can easily make a keto-friendly version with a simple recipe. Here’s a delicious and easy-to-follow recipe for a homemade Keto Chai Tea Latte:


    • 1 cup of unsweetened almond milk or coconut milk
    • 1 black tea bag or 1 tablespoon of loose black tea
    • 1/2 teaspoon of ground cinnamon
    • 1/4 teaspoon of ground cardamom
    • 1/4 teaspoon of ground ginger
    • 1/4 teaspoon of ground cloves
    • 1/8 teaspoon of ground black pepper
    • 1-2 tablespoons of sugar-free sweetener (such as stevia or monk fruit)
    • Optional: 1/2 teaspoon of vanilla extract


    • Heat the almond milk or coconut milk in a saucepan over medium heat until hot but not boiling.
    • Add the black tea bag or loose black tea and let it steep for about 5 minutes.
    • Remove the tea bag or strain the loose tea and discard.
    • Add the ground cinnamon, cardamom, ginger, cloves, black pepper, and sugar-free sweetener to the saucepan.
    • Stir well to combine and continue to heat for another 2-3 minutes, stirring occasionally.
    • Remove from heat and stir in vanilla extract if desired.
    • Pour the Chai Tea Latte into a mug and enjoy your homemade keto-friendly version!

    What to eat with Keto Friendly Chai Tea Latte?

    To make a filling and well-balanced meal out of your Keto Chai Tea Latte, you might also want to think about serving it with some keto-friendly desserts or snacks. Almonds, walnuts, chia seeds, and flaxseeds are just a few examples of nuts and seeds that make delicious, nutrient-dense snacks to go with your Chai Tea Latte. Starbucks also offer many keto friendly meals such as Sous Vide Egg Bites and more.

    Also, adding some keto-friendly fruits to your dish, like berries or avocado, can enhance its natural sweetness and offer healthy fats. Overall, selecting foods that are low in carbohydrates and high in wholesome fats and protein will help you make a well-rounded and enjoyable pairing with your Keto Chai Tea Latte.

    Keto Chai Tea Latte Starbucks how to order

    Conclusion for Keto Friendly Starbucks Chai Tea Latte

    You can purchase or prepare a keto-friendly Chai Tea Latte at Starbucks or at home with a few straightforward adjustments and personalization options. You may have a tasty and gratifying beverage that fits with your keto lifestyle by selecting sugar-free sweeteners, low-carb milk alternatives, and adding more chai spices. Therefore, if you want to have a delicious and keto-friendly cup of chai tea, go ahead and indulge in a Starbucks Keto Chai Tea Latte or try making it at home using the provided recipe!

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