Chai Tea Latte

We are bringing you all the fall flavors we can possibly muster this month! One thing we both can never seem to give up is our daily coffee runs. We don’t have a problem spending $5 a day on a coffee, but we do have a problem with what goes into that cup. Did you know that a Starbucks Venti Chai Tea Latte has 53 grams of sugar?! Keep in mind that this is more than double the daily recommended sugar intake for a woman in a single (yet delicious) beverage.

We did not want to give up this drink since it is truly the perfect cozy blend of sweet and spicy, so we created our own recipe! It does not hurt to save that $5+ a day either, while keeping our sugar intake down. Actually, our recipe has less than .5 grams of sugar in the entire cup!

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Chai Tea Latte


  • 1 cup water
  • 2 chai tea bags
  • ¼ cup unsweetened almond milk
  • 2 tablespoons half and half
  • 2 tablespoon + 1 teaspoon sugar free vanilla syrup
  • Dash of cinnamon (to taste)
  • Dash of ground nutmeg (to taste)
  • Dash of allspice (to taste)


  1. Steep chai tea bags in hot water for 3-5 minutes.
  2. While tea bags are steeping, in a milk frother, froth together almond milk, half and half, 1 teaspoon sugar free vanilla syrup and a dash of cinnamon.
  3. Once chai is fully steeped, remove bags and add tea to mug with 1 tablespoons sugar free vanilla syrup. Add in cinnamon, nutmeg and allspice, all to taste. Pour steamed milk over tea and spoon the frothed milk on top.
  4. Top with another dash of cinnamon.



Amount Per Serving: Calories: 50, Total Fat: 4.1g, Saturated Fat: 2.2g, Cholesterol: 15mg, Sodium: 77mg, Total Carbohydrates: 1.4g, Dietary Fiber: 0.7g, Total Sugars: 0.2g, Protein: 1.3g

There you have it– the perfect fall drink with the satisfaction of knowing you have aggressively cut down on your sugar intake for the day. Let us know what you think, and we hope you enjoy!


Amanda and Christina


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