Order a tall brewed chai made with two tea bags (or your choice of size, and increase the standard amount of tea bags by one to make the tea stronger) (0 carbs)Ģ pumps sugar-free cinnamon dolce syrup (to enhance the cinnamon flavor) (0 carbs)Īdd an extra splash of heavy cream (2 grams carbs)Ģ packets Whole Earth Stevia plus Monkfruit zero-carb sweetener (or to taste) (0 carbs)Ī sprinkle of cinnamon powder on top (0 carbs)Ī keto “chai tea” like this is only about 2-4 grams of carbs. Start your Starbucks keto chai latte order with a brewed chai tea: However, there is a workaround to order a keto drink that tastes just like a chai latte. It has 34 grams net carbs and is definitely not part of a keto diet. How to order a keto chai latte at Starbucks.Ī 12 ounce (tall) chai latte at Starbucks, without customization, is made with sweetened chai tea concentrate and steamed 2% milk. As you can see, changing the milk makes little difference in the carb count. The table below shows the carb counts for a tall (12-ounce) chai latte at Starbucks using different types of milk. Unfortunately, modifying the type of milk in your chai latte won’t reduce the carb count enough to make a standard coffeehouse chai latte keto-friendly.Įven substituting cream, which is a keto-friendly food, won’t make a chai latte low-carb because it already contains sugar in the chai concentrate. Starbucks uses 2% milk as its standard, but you can substitute skim, whole milk, or plant-based milks like almond, soy, or coconut milk. (Starbucks uses the Tazo brand of chai concentrate.)Ĭhai lattes made with sweetened chai concentrate can’t be made without sugar or with a keto-approved zero-carb sweetener.Ĭhai lattes are high in carbs because they are made with milk.Ī typical coffeehouse chai latte, like Starbucks, is made by combining equal parts sweetened chai concentrate and milk. Chai lattes are high in carbs because they are made with sweetened chai concentrate.Īlmost all coffeehouses use a sweetened chai concentrate that is a mixture of black tea, warming spices like cloves, ginger, cinnamon, cardamom, and black pepper, and sweetener, usually sugar, sometimes with honey or molasses. Other popular coffeehouses have similar-sized chai tea lattes ranging from 24 to 41 grams of carbs per serving and, unfortunately, are not part of a keto diet. A Starbucks 12-ounce “tall” chai tea latte has 34 grams of carbs. Now that you know the difference between chai tea and a chai tea latte, let’s explore which of these are keto-friendly.Ĭhai tea lattes from Starbucks or other popular coffee chains are NOT keto-friendly. Ground spices, usually black pepper, cinnamon, cardamom, ginger, star anise, and cloves In its traditional form, a chai latte has 4 key ingredients: In the United States and the western world, "chai tea" or a "chai tea latte" has come to mean the delicious, creamy, sweet, and spicy drink that was created in India. Simply brewed tea with no added sweetener or milk.Ī chai latte is tea, spices, sweetener, and milk. When I talk about “chai tea” in this post I am referring only to black tea mixed with warming spices like ginger, cinnamon, cardamon, and black pepper. In India, the word "chai" simply means "tea." Since most Indians drink black tea combined with spices, sugar, and milk, the term "chai tea" has become synonymous with "milk tea" or what we think of as a chai latte. It’s important to get our definitions right when discussing chai tea.
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