Can You Drink Chai Latte on Keto? A Complete Guide

November 22, 2025 •

4 min read

A single Grande chai latte from Starbucks contains over 40 grams of sugar, making the traditional version a definite no-go for anyone on a ketogenic diet. However, with a few clever swaps, you can absolutely drink a delicious, keto-friendly chai latte that is both low in carbs and high in flavor.

Quick Summary

Traditional chai lattes are carbohydrate-heavy due to sugar and regular milk, but a low-carb alternative can be made using unsweetened chai, keto milk options, and zero-carb sweeteners.

Key Points

Not Keto by Default: Traditional chai lattes use high-sugar concentrates and dairy milk, making them unsuitable for a keto diet.
Easy Ingredient Swaps: You can make a delicious keto chai latte at home by replacing sugary ingredients with unsweetened tea, heavy cream or unsweetened almond milk, and a keto-friendly sweetener.
Smart Ordering at Cafes: When ordering out, specify brewed chai tea from a tea bag, use heavy cream or unsweetened almond milk, and ask for a sugar-free syrup.
Health Benefits: A homemade, sugar-free chai provides antioxidants, aids digestion, and offers a satiating source of energy from healthy fats.
Avoid Concentrates: Always avoid the pre-made sugary chai concentrates and powders common in coffee shops, as they contain far too many carbs.
Control Your Sweetness: Using your own keto sweeteners gives you complete control over the flavor without the carb load.

The Problem with a Standard Chai Latte

For a ketogenic diet to be effective, carbohydrate intake must be strictly limited to shift the body into a state of ketosis, where it burns fat for energy. A standard, commercially prepared chai latte presents several issues for a keto dieter:

High Sugar Concentrates: Most coffee shops, including major chains like Starbucks, rely on pre-made chai concentrates or powders that are loaded with sugar and honey. For instance, a Grande chai latte can contain as much as 42 grams of sugar from the concentrate alone.
Carbs in Dairy Milk: Traditional lattes use high-lactose dairy milk, which contains a significant amount of carbohydrates that can quickly push you over your daily limit. A small amount of cow's milk can still contribute unwanted carbs.

How to Make a Keto Chai Latte at Home

Making a delicious, keto-compliant chai latte is simple when you control the ingredients yourself. This recipe provides a creamy, spicy beverage without the sugar crash.

Keto Chai Latte Recipe

Ingredients

2 chai tea bags (Tazo is a popular option, or use your own unsweetened blend)
8 oz boiling water
1/4 cup heavy whipping cream (or another keto milk alternative)
10 drops liquid stevia or other keto sweetener, to taste
Dash of cinnamon and nutmeg for garnish

Instructions

Steep the tea: Steep two chai tea bags in 8 oz of boiling water for 5-10 minutes to create a strong, flavorful base.
Warm the cream: While the tea steeps, gently warm the heavy whipping cream in a saucepan or microwave until hot, but not boiling.
Froth the cream: For a true latte experience, froth the warmed cream using a frother, whisk, or immersion blender.
Combine and sweeten: Remove the tea bags and pour the frothed cream into the brewed tea. Add your desired amount of liquid stevia and stir well.
Garnish and serve: Top with a dash of cinnamon or nutmeg and enjoy your low-carb treat.

Choosing the Right Ingredients

To ensure your chai latte is keto-friendly, selecting the right components is crucial.

Keto Milk Alternatives

Heavy Cream: A popular choice for its richness and high fat content, which is ideal for a keto diet. It has very low carbs.
Unsweetened Almond Milk: A great lower-fat, dairy-free alternative. Check the label to ensure it contains no added sugars.
Full-Fat Coconut Milk/Cream: Offers a rich, velvety texture and is a perfect dairy-free option for those who enjoy the flavor.

Sweeteners

Liquid Stevia: Concentrated and easy to mix, perfect for personalizing sweetness.
Erythritol or Allulose: These granular sweeteners are great for those who prefer a more classic sugar-like flavor and texture.
Sugar-Free Syrups: Some brands, like Jordan's Skinny Syrups, offer sugar-free options in various flavors that are keto-friendly.

How to Order a Keto Chai Latte at a Coffee Shop

Since most cafes use high-sugar concentrates, a special order is necessary. To get a keto-friendly version, you must be specific with your barista.

Request Brewed Chai: Ask for a black or regular chai tea brewed from a tea bag, not the standard sugary concentrate.
Choose a Keto Milk: Specify heavy cream, almond milk, or coconut milk instead of regular milk.
Add Sugar-Free Syrup: If you want sweetness, ask for a pump of sugar-free vanilla or cinnamon dolce syrup.
Avoid the Sugar: Explicitly state 'no sugar' or 'no classic syrup'.

Keto vs. Traditional Chai Latte Comparison


Feature	Traditional Chai Latte	Keto Chai Latte (Homemade)
Carbohydrates	High (40g+ per serving)	Very Low (<5g net carbs)
Milk Base	Dairy milk (2%, whole)	Heavy cream, unsweetened almond/coconut milk
Sweetener	Honey, sugar, syrups	Stevia, Erythritol, Monk Fruit
Preparation	Mostly concentrate-based	Brewed tea bags or fresh spices
Health Impact	Sugar spike, inflammation	Antioxidants, healthy fats, steady energy

Health Benefits of Your Keto Chai

Aside from being low-carb, your homemade keto chai latte offers several health advantages, thanks to its rich spice blend and fat content.

Antioxidant Boost: Black tea and chai spices like cinnamon and cardamom are packed with antioxidants that fight free radicals and reduce cellular damage.
Supports Digestion: Spices like ginger and black pepper aid in digestion and can reduce nausea. Black pepper also enhances the absorption of other nutrients.
Steady Energy and Satiety: Unlike the sugar rush from a regular latte, a keto version, especially when made with heavy cream, provides sustained energy from healthy fats. The fats and protein promote feelings of fullness and can help curb appetite. Adding MCT oil can further enhance this ketogenic effect.
Improved Heart Health: Some spices in chai, particularly cinnamon and black tea, have been shown to potentially help lower blood pressure and cholesterol levels in animal and some human studies.
Improved Blood Sugar Control: Cinnamon and ginger can help improve insulin sensitivity and reduce blood sugar levels. Choosing an unsweetened version is key to maximizing this benefit. For more information on the health benefits of chai, see Healthline's detailed analysis.

Conclusion

While a conventional chai latte is far from keto-friendly, it doesn't mean you have to give up this beloved beverage. By replacing sugary concentrates and high-carb milks with keto-compliant alternatives like unsweetened tea, heavy cream, and natural sweeteners, you can craft a flavorful and satisfying drink. Whether you make it at home or navigate a coffee shop menu with a precise order, enjoying a warm, spicy keto chai latte is easily achievable on a low-carb diet.

For a full breakdown on chai tea's health benefits, read Healthline's guide.

Frequently Asked Questions

No, standard coffee shop chai lattes are not keto-friendly because they use sugary concentrates and milk with high carbohydrate counts. A single serving can contain over 40 grams of sugar, blowing past a typical daily keto carb limit.

The best keto-friendly milk options are heavy whipping cream for richness, or unsweetened almond or coconut milk for a lower-fat, dairy-free alternative. Always check labels for hidden sugars.

You can use keto-friendly sweeteners like liquid stevia, erythritol, monk fruit, or sugar-free syrups. These provide sweetness without adding carbohydrates.

Yes, you can. You must order a brewed black chai tea (from a tea bag) instead of the concentrate, and ask for heavy cream or unsweetened almond milk. Request sugar-free vanilla or cinnamon dolce syrup for sweetness.

To make an iced version, prepare the tea concentrate and milk mixture, let it cool, and then pour it over ice. You can use a blender to make it frothy.

Yes, unsweetened chai spices offer antioxidant, anti-inflammatory, and digestive benefits. The healthy fats from heavy cream or coconut milk also provide sustained energy and satiety.

For a creamier texture, use a higher fat milk alternative like heavy whipping cream or full-fat coconut cream. Frothing the mixture with a handheld frother or blender will also increase the creaminess and texture.