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Weekly Wellness Recipe: Chai 2 Ways
Warm up this season with a homemade chai latte. With rich spices like cinnamon, cardamom, and ginger, this Phase 2 and 3 recipe is a healthier twist on your favorite cozy drink.
Chai lattes are the perfect way to enjoy a warm, flavorful beverage that's both soothing and invigorating. With a rich blend of black tea, warming spices, and a hint of sweetness, chai lattes can be enjoyed in various forms to suit different dietary needs. In this guide, we'll explore two delicious versions: a dairy-free chai tea latte ideal for Phase 2, and a creamier chai latte for Phase 3. Both recipes offer the comforting, aromatic flavors of chai with simple, wholesome ingredients, allowing you to enjoy this cozy drink while staying on track with your wellness goals.
Nutritional Benefits
Chai is not only a comforting drink but also packed with health-boosting ingredients.
- Black Tea: Rich in antioxidants that help reduce inflammation and support heart health.
- Cinnamon: Known for its anti-inflammatory properties and ability to balance blood sugar levels.
- Ginger: Promotes digestion and relieves nausea while boosting metabolism.
- Cardamom: Supports digestion and helps detoxify the body.
- Cloves: Offer anti-inflammatory and antibacterial benefits.
- Almond Milk (or Coconut Milk): Dairy-free options that provide healthy fats, calcium, and vitamin D, promoting bone health and heart wellness.
Phase 2: Dairy-Free Chai Tea Latte
For those following Phase 2, this dairy-free chai tea latte is the perfect warm beverage that keeps you on track with your wellness goals. Using unsweetened almond milk or any Phase 2-approved dairy-free milk, this recipe provides the classic chai flavor without the added dairy.
Ingredients
- 2 cups water
- 2 black tea bags or loose leaf tea
- 1 cinnamon stick
- 3-4 whole cloves
- 2 whole cardamom pods (or 1/4 tsp ground)
- 1/4 tsp ground ginger
- 1 star anise (optional)
- Sweeten with stevia or monk fruit to taste
- 1/2 cup unsweetened almond milk (or any Phase 2 approved dairy-free milk)
Instructions
- Bring the water to a boil and add the spices (cinnamon, cloves, cardamom, ginger, star anise).
- Reduce the heat and let the spices simmer for 5 minutes to release their flavors.
- Add the black tea and let it steep for another 3-5 minutes, depending on your desired strength.
- Strain the tea, add the sweetener of your choice, and stir in the warmed almond milk.
- Serve hot and enjoy your dairy-free chai tea latte!
There’s nothing like a warm chai latte to comfort you on a chilly day. Try this easy, healthier recipe to enjoy all the flavors you love, without the extra sugar.
Phase 3: Creamy Chai Latte
For those in Phase 3, this creamy chai latte offers a richer, more indulgent version while still maintaining the warming spice profile of traditional chai. By using full-fat coconut milk or almond milk, this recipe provides a satisfying, cozy drink perfect for cooler weather.
Ingredients
- 2 cups water
- 2 black tea bags or loose leaf tea
- 1 cinnamon stick
- 3-4 whole cloves
- 2 whole cardamom pods (or 1/4 tsp ground)
- 1/4 tsp ground ginger
- 1 star anise (optional)
- Sweeten with raw honey or maple syrup (to taste)
- 1/2 cup unsweetened almond milk or full-fat coconut milk for a creamier version
Instructions
- Bring the water to a boil and add all the spices (cinnamon, cloves, cardamom, ginger, star anise).
- Reduce the heat and let the spices simmer for 5 minutes to allow the flavors to meld.
- Add the black tea and steep for 3-5 minutes, depending on your desired strength.
- Strain the tea, add your sweetener of choice, and stir in the almond or coconut milk for added creaminess.
- Serve warm and enjoy this cozy, creamy chai latte!
Nutritional Information
Phase 2: Dairy-Free Chai Tea Latte
This version is light yet flavorful, made with unsweetened almond milk and calorie-free sweeteners like stevia or monk fruit.
- Calories: Approximately 30-50 per serving (depending on the brand of almond milk used)
- Carbohydrates: 1-2g (from the spices and tea)
- Fats: 2-3g (from the almond milk)
- Protein: 1g
- Sugar: 0g (using stevia or monk fruit)
- Fiber: Trace amounts from spices
Phase 3: Creamy Chai Latte
This version adds creaminess and richness with full-fat coconut milk or almond milk and natural sweeteners like honey or maple syrup.
- Calories: 100-150 per serving (depending on the type of milk and amount of sweetener used)
- Carbohydrates: 10-15g (from the sweetener and milk)
- Fats: 5-10g (from the coconut or almond milk)
- Protein: 1-2g
- Sugar: 5-10g (from honey or maple syrup)
- Fiber: Trace amounts from spices
Warm Up with Chai: A Delicious Wellness Boost
Whether you're in Phase 2 and craving a lighter, dairy-free option or in Phase 3 looking for a creamier indulgence, these chai tea latte recipes are perfect for enjoying the warming flavors of chai while staying aligned with your wellness journey. Both versions are easy to make, customizable, and packed with healthful spices that offer numerous benefits, from digestion support to antioxidant protection.
Try these chai lattes as part of your daily routine, and feel free to experiment with the spice levels or sweetness to suit your taste. Don’t forget to share your favorite version and any unique tweaks you make with the BioSource Nutra community—we’d love to see how you enjoy your chai!
For more delicious recipes, check out these articles:
Weekly Wellness Recipe: Pumpkin Spice Smoothie