Chai lattes used to be my cold-weather comfort drink—until I realized most versions (even the fancy “unsweetened” ones) came loaded with sugar or sketchy syrups. So I went DIY. After a bunch of gritty, flat, or way-too-gingery test runs, I finally landed on a dry chai latte mix that hits the creamy, spicy notes without spiking blood sugar or using anything artificial.
This is my go-to mix for warm, satisfying sips that are low carb, sugar-free, and dairy-optional. It’s not the full stovetop, simmered-for-hours chai, but it’s fast, flavorful, and it actually dissolves (well, mostly—see sludge tip below).
💡 What Solves the “Sad Keto Chai” Problem
A lot of keto chai mixes try to cut corners: too little spice, weird aftertaste from sweeteners, or no actual tea. This one uses:
- Real instant tea for body
- Collagen for protein and richness
- A deep spice blend with pepper, cardamom, and cloves (no holding back here)
Plus, it’s versatile. Your macros shift based on what you mix it into—almond milk for dairy-free, half-and-half for creamy indulgence, or a combo for balance. It’s a Trim Healthy Mama Fuel Pull by default, and can slide into Deep S or Light S depending on your liquid choice.
🧾 Smart Swaps and Why They Matter
- Instant Unsweetened Decaf Tea (1 cup) – Keeps the mix caffeine-free and easy to dissolve. If you want the buzz, sub regular instant tea.
- Collagen (½ cup) – Adds protein and a little thickness. It’s what turns this from a spiced drink into a legit snack.
- THM Super Sweet Blend (3 tbsp) – A stevia/erythritol mix that’s strong but clean. Use your own fave blend but adjust—this stuff is potent.
- Ground Cardamom (2½ tsp) – DO NOT SKIP. It’s the soul of chai.
- Ground Ginger, Cinnamon, Nutmeg, Allspice, Cloves – The warming team. Together they make it taste like the real deal.
- Black Pepper (½ tsp) – Brings the heat and blends the sweet/spice balance.
- Vanilla Bean Powder (½ tsp) – Adds creamy-sweet depth. You can sub with vanilla extract in your cup if needed.
- Salt (¼ tsp) – Rounds it all out.
🔁 Custom Tweaks I’ve Tried
| Goal | Adjustment |
|---|---|
| Caffeine Boost | Use instant black tea with caffeine. |
| Dairy-Free | Mix with almond milk and water combo. |
| Extra Creamy | Use unsweetened almond milk + half & half. |
| More Sweetness | Add a few drops of liquid stevia to your cup. |
| Less Sweetness | Cut sweetener in the mix to 2 tbsp. |
⚠️ What Went Sideways (And Why)
| What Went Wrong | Why It Happens | How to Fix It |
|---|---|---|
| Too bitter or sharp | Too much black pepper or old spices | Use fresh spices; back off pepper by ¼ tsp |
| Doesn’t dissolve fully | Cold liquid or not whisked enough | Heat the liquid first and whisk well |
| Sludge at bottom of mug | It’s from the ground spices | Let it settle or strain through fine sieve |
| Too weak or too strong | Your liquid-to-mix ratio is off | Adjust the scoop next time (start with ¼ cup) |
👩🍳 How to Use It (Step-by-Step)
- Whisk all the ingredients together in a bowl.
- Store in a sealed jar or container at room temp.
- Heat 1½ cups of your liquid of choice (see combos below).
- Whisk in 4 tbsp (¼ cup) of the mix until smooth.
- Sip and adjust—sweetener, vanilla, or more mix depending on your taste.
🧠 Keto Cooking Tricks That Help
- Collagen clumps? Whisk dry before adding to liquid, or use a frother to fully blend.
- Travel trick: Pre-pack single servings in mini zip bags for on-the-go comfort.
- Want extra froth? Blend it in a blender for 15 seconds after heating.
🧊 Keeping It Keto-Friendly All Week
- Mix makes about 2 cups, enough for 8 servings.
- Store in a sealed container for 1–2 months—spices stay potent.
- Best used with hot liquids to help dissolve everything.
❓ Keto Cooking What-Ifs (Answered)
Can I use this with water only?
Technically, yes. But it’s bland and thin. Mix with almond milk or cream for best results.
Will this break a fast?
Yes—because of the collagen and spice profile. It’s meant as a snack or meal component, not a fasting drink.
How many carbs per serving?
Very few—depends mostly on the liquid you add. The mix itself is around 1–2g net carbs per serving.
Can I make this caffeine-free?
It already is, as long as you use decaf instant tea.
📊 Full Nutrition Facts – Per 1 Serving (¼ cup mix)
| Nutrient | Amount |
|---|---|
| Calories | 50 kcal |
| Total Fat | 0 g |
| – Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 70 mg |
| Potassium | 60 mg |
| Total Carbs | 2 g |
| – Fiber | 0.5 g |
| – Net Carbs | 1.5 g |
| Protein | 10 g |
| Calcium | 20 mg |
| Iron | 0.3 mg |
Check out More Recipes:
- Low Carb Keto Avocado Brownies
- Low Carb Keto Almond Flour Blueberry Bread Recipe
- Low Carb Keto Cheesecake Brownies Recipe
Sugar-Free Chai Latte Mix – Cozy, Spiced, and Totally Low-Carb
Description
Warm, spicy, and lightly sweet chai latte mix made with real tea, collagen, and cozy spices—zero sugar, low carb, and totally satisfying.
Ingredients
Instructions
- Whisk all dry ingredients together in a mixing bowl.
- Store in a sealed jar or airtight container.
- To serve: Use ¼ cup of mix per 1½ cups hot liquid (like almond milk or half & half combo).
- Whisk or froth until smooth. Sip warm.
Notes
- Spice sediment is normal—strain if needed.
- Best dissolved in hot liquid (cold clumps).
- Adjust sweetness to your taste by reducing or boosting the sweetener.
- This is not a fasting tea—it contains protein and should be paired with a snack or meal.
