:root{ --lasso-main: black; --lasso-title: black; --lasso-button: #22BAA0; --lasso-secondary-button: #22BAA0; --lasso-button-text: white; --lasso-background: white; --lasso-pros: #22BAA0; --lasso-cons: #E06470; } .lasso-container *{box-sizing:border-box}.lasso-container{box-sizing:border-box;position:relative;width:100%;padding:0 15px;margin:30px auto;overflow:initial}.lasso-display{box-sizing:border-box;display:-ms-flexbox;display:flex;-ms-flex-wrap:wrap;flex-wrap:wrap;margin:0 -15px;font-family:inherit;background-color:var(--lasso-background)}.lasso-display a,.lasso-display a:hover,.lasso-button-container a,.lasso-button-container a:hover,.lasso-list a,.lasso-list a:hover{text-decoration:none;font-weight:bold;opacity:1}.lasso-display a:hover,.lasso-button-container a:hover,.lasso-list a:hover{transition:.25s ease}.lasso-image img{display:inline-block;max-width:100%;height:auto;max-height:350px;width:inherit;object-fit:contain;box-shadow:none}.lasso-box-1,.lasso-box-2,.lasso-box-3,.lasso-box-4,.lasso-box-5,.lasso-box-6{box-sizing:border-box;position:relative}.lasso-box-4{text-align:right}.lasso-badge{position:absolute;top:-18px;left:-10px;display:inline-block;background-color:var(--lasso-main);color:var(--lasso-button-text);z-index:500;padding:10px 15px;font-size:1rem;line-height:1rem;font-weight:700;box-shadow:2px 2px 2px 0 rgba(0,0,0,.14)}.lasso-badge::after{content:" ";display:block;position:absolute;left:-10px;bottom:-7px;border-color:rgba(0,0,0,0) var(--lasso-main) rgba(0,0,0,0) rgba(0,0,0,0);border-style:inset solid inset inset;border-width:0 10px 7px;filter:brightness(50%)}.lasso-title,a.lasso-title{display:block;font-size:30px;line-height:1.25;margin:10px 0 10px 0;box-shadow:none;color:var(--lasso-title);font-weight:bold}.lasso-price{font-size:16px;font-weight:bold;margin:0 0 10px 0;vertical-align:middle}.lasso-price-value{display:inline;margin-right:10px}.lasso-price strike{font-weight:normal;margin-right:5px}.lasso-amazon-prime{display:inline-block;background:url('https://jenniferdawn.ca/wp-content/plugins/lasso/admin/assets/images/amazon-prime.svg');width:50px;height:15px;background-size:contain;background-repeat:no-repeat;background-position:center center}.lasso-amazon-info{display:inline-block;background:url('https://jenniferdawn.ca/wp-content/plugins/lasso/admin/assets/images/amazon-info.svg');margin-left:3px;width:12px;height:12px;background-size:contain;background-repeat:no-repeat;background-position:center center;vertical-align:middle;cursor:pointer;position:relative}.lasso-description{font-size:16px;overflow-wrap:anywhere}.lasso-fields{font-size:16px}.lasso-description p{margin:0 0 10px 0}.lasso-description ul,.lasso-description ol{margin:0 0 10px 10px;padding:0 0 0 40px;list-style:inherit;text-align:left}.lasso-description li{margin:0 0 5px 0;display:list-item;list-style-type:initial;font-size:initial}.lasso-container.lasso-list .lasso-description li{text-decoration:initial;margin:0 0 5px 0}.lasso-image{text-align:center;padding:0 0 10px 0}a.lasso-button-1,a.lasso-button-2{font-size:15px;padding:10px 15px;background:var(--lasso-button);color:var(--lasso-button-text);margin:0 10px 10px 0;text-align:center;line-height:initial}a.lasso-button-2{background:var(--lasso-secondary-button)}a.lasso-button-1:hover,a.lasso-button-2:hover{background:var(--lasso-button);color:var(--lasso-button-text);transition:.25s ease}a.lasso-button-2:hover{background:var(--lasso-secondary-button)}.lasso-disclosure,.lasso-date{font-size:12px;font-style:italic;color:#5f6368eb;display:inline}.lasso-disclosure span{line-height:1.2rem;margin:0}.lasso-single-brag{position:absolute;width:100%;left:0;bottom:0;padding:0 10px 10px 0}.lasso-brag{display:block;text-align:right;bottom:15px;right:15px;width:100%;height:30px;z-index:500}.lasso-brag img{width:30px;height:30px;box-shadow:none;border:0}.lasso-brag-grid{display:block;text-decoration:none;font-size:15px;font-style:italic;color:#aaa;font-family:"HelveticaNeue-Light","Helvetica Neue Light","Helvetica Neue",Helvetica,Arial,"Lucida Grande",sans-serif;font-weight:normal;text-align:center;margin:-10px 0 20px 0}.lasso-brag-grid img{vertical-align:middle;width:30px;height:30px;box-shadow:none;border:0}.lasso-list .ls-list-title,.lasso-list li{max-width:inherit}.lasso-list li{font-size:30px;line-height:1.25;margin:0 0 10px 15px;box-shadow:none;color:var(--lasso-title)}.lasso-list .lasso-fields li{font-size:initial}.lasso-list .lasso-description{font-size:inherit}.lasso-list .lasso-button-1{margin-bottom:10px;display:inline-block}.lasso-list-content{width:100%}.lasso-list-content .lasso-image{max-width:30%;margin-top:-80px;max-height:250px}.lasso-list-style-decimal{list-style-type:decimal}.lasso-list-ol{padding-left:1rem}.lasso-list-ol .lasso-price,.lasso-grid-wrap .lasso-price{text-align:left}.lasso-list-ol .lasso-description,.lasso-grid-wrap .lasso-description{width:100%}.lasso-list-ol .lasso-stars,.lasso-grid-wrap .lasso-stars{display:table-cell;padding:10px 0}.lasso-stars{--rating:3.5;--percent:calc(var(--rating) / 5 * 100%);display:inline-block;font-size:inherit;line-height:1;margin:0 0 10px 0}.lasso-stars::before{content:'★★★★★';font-family:Times;letter-spacing:1px;background:linear-gradient(90deg,#fc0 var(--percent),#e2e2e2 var(--percent));-webkit-background-clip:text;-webkit-text-fill-color:transparent}.lasso-stars-value{font-size:14px}.lasso-fields div{margin:0 0 10px 0}.lasso-fields-pros,.lasso-fields-cons{text-align:left}.lasso-fields-pros ul,.lasso-fields-cons ul{margin:0 0 1rem 0;padding-left:0}.lasso-fields-pros li,.lasso-fields-cons li{list-style:none;margin:0 5px 0 0}.lasso-fields-pros li:before,.lasso-fields-cons li:before{content:none}.lasso-fields-pros li:after,.lasso-fields-cons li:after{content:none}.lasso-fields-2,.lasso-fields-3{text-align:left}.lasso-fields-2 ul,.lasso-fields-3 ul{margin:0 0 1rem 0;padding-left:0}.lasso-fields-2 li,.lasso-fields-3 li{list-style:none;margin:0 5px 0 0;position:relative}.lasso-fields-2 li:before,.lasso-fields-3 li:before{content:none}.lasso-fields-2 li:after,.lasso-fields-3 li:after{content:none}.lasso-fields-2>ul>li:before,.lasso-fields-3>ul>li:before{content:none}.lasso-check{display:inline-block;width:16px;height:1.3rem;position:relative;top:0}.lasso-check .lasso-check-content{display:inline-block;transform:rotate(45deg);height:12px;width:7px;margin-left:15%;border-bottom:3px solid var(--lasso-pros);border-right:3px solid var(--lasso-pros)}.lasso-x{display:inline-block;width:12px;height:16px;line-height:0;position:relative;top:9px;margin-right:4px}.lasso-x .lasso-x-1,.lasso-x .lasso-x-2{display:inline-block;width:13px;height:3px;background:var(--lasso-cons);position:absolute;top:0;left:0}.lasso-x .lasso-x-1{transform:rotate(45deg)}.lasso-x .lasso-x-2{transform:rotate(-45deg)}.lasso-fields-single ul.list{list-style-type:disc;padding-left:20px;margin:0 0 1rem 0}.lasso-fields-single ol.list{list-style-type:decimal;margin:0 0 1rem 0;padding-left:20px}.lasso-box-1,.lasso-box-2,.lasso-box-3,.lasso-box-4,.lasso-box-5,.lasso-box-6{-ms-flex:0 0 100%;flex:0 0 100%;max-width:100%;text-align:center}.lasso-box-2{margin-bottom:15px;padding:0 0 0 15px}a.lasso-button-1,a.lasso-button-2{display:inline-block;padding:15px 25px;border-radius:100px;box-shadow:0 3px 6px rgba(0,0,0,0.20)}a.lasso-button-2{float:none}a.lasso-button-1:hover,a.lasso-button-2:hover{box-shadow:none;transform:translateY(3px)}.lasso-disclosure,.lasso-date{padding:10px 0 0 0}.lasso-image.image-style img{height:auto;max-height:inherit;width:auto;position:inherit}.lasso-container.lasso-image-container{text-align:center;padding:0}.lasso-grid-row .lasso-container{-ms-flex:0 0 100%;flex:0 0 100%;max-width:100%;text-align:center;padding:0;margin:30px 0 0 0}.lasso-grid-row .lasso-container.lasso-image-container{margin:0 auto 20px auto}.lasso-container.lasso-ai{padding:0 !important}.lasso-grid-wrap{margin:0;position:relative}.lasso-grid-row{box-sizing:border-box;display:-ms-flexbox;display:flex;-ms-flex-wrap:wrap;flex-wrap:wrap;-ms-flex-pack:center;justify-content:center;margin:0;position:relative}.lasso-grid-row .lasso-display{margin:0}.lasso-grid-row .lasso-box-1,.lasso-grid-row .lasso-box-2{padding:0}.lasso-grid-row .lasso-badge{left:-10px}.lasso-grid-row .lasso-disclosure,.lasso-grid-row .lasso-brag{display:none}.lasso-grid-row .lasso-date,.lasso-grid-row .lasso-description{text-align:left}.lasso-grid-row .lasso-disclosure{display:none}.lasso-grid-row .lasso-date{display:inline;vertical-align:middle}.lasso-grid-row{padding:20px}.lasso-grid-row .lasso-title{font-size:24px}.lasso-grid-row .lasso-box-5{display:none}.lasso-grid-row .lasso-box-6{-ms-flex:0 0 100%;flex:0 0 100%;max-width:100%;text-align:left}.lasso-grid-row a.lasso-button-1,a.lasso-button-2{margin:0 0 10px 0;float:inherit}.lasso-grid-2 .lasso-box-1{padding-right:10px}.lasso-grid-2 .lasso-box-3{padding-left:0}.lasso-grid-2 .lasso-box-4{padding-right:0}.lasso-grid-2 .lasso-title{margin:0 0 10px 0}.lasso-grid-3{text-align:center}.lasso-grid-3 .lasso-box-1,.lasso-grid-3 .lasso-box-2,.lasso-grid-3 .lasso-box-3,.lasso-grid-3 .lasso-box-4{-ms-flex:0 0 100%;flex:0 0 100%;max-width:100%}.lasso-grid-3 .lasso-box-2{-ms-flex-order:-1;order:-1;text-align:center}.lasso-grid-3 .lasso-container .lasso-display{padding:15px}.lasso-cactus{border:1px solid #e2e2e2;padding:30px;border-radius:15px}.lasso-cactus .lasso-box-2{order:-1}.lasso-cutter a.lasso-button-1,.lasso-cutter a.lasso-button-2{display:block;padding:20px;border-radius:7px;width:100%}.lasso-cutter{border:6px solid var(--lasso-main);box-shadow:0 0 5px 0 var(--lasso-main);padding:20px}.lasso-cutter .lasso-title,.lasso-list.lasso-cutter li{text-decoration:underline}.lasso-flow{border:0}.lasso-flow a.lasso-button-1,.lasso-flow a.lasso-button-2{display:inline-block;padding:20px;margin-bottom:10px;border-radius:5px}.lasso-flow .lasso-badge:after{display:none}.lasso-llama{border:1px solid #f3f3f3;padding:30px;border-radius:0;box-shadow:0 0 30px rgba(0,0,0,0.1)}.lasso-llama a.lasso-button-1,.lasso-llama a.lasso-button-2{display:inline-block;padding:15px 25px;border-radius:0;box-shadow:none}.lasso-geek{border-radius:8px;border:1px solid #bdbdbd;overflow:hidden}.lasso-geek .lasso-box-2{padding-right:15px}.lasso-geek a.lasso-button-1,.lasso-geek a.lasso-button-2{display:block;padding:20px;border-radius:5px;width:100%}.lasso-lab .lasso-badge{left:auto;right:-10px}.lasso-lab .lasso-badge::after{left:auto;right:0;border-width:0 0 7px 10px;border-color:rgba(0,0,0,0) var(--lasso-main)}.lasso-lab a.lasso-button-1,.lasso-lab a.lasso-button-2{display:inline-block;padding:15px 25px;border-radius:5px;box-shadow:0 5px 10px 0 rgba(0,0,0,0.2)}.lasso-money{border:0;box-shadow:0 1px 2px 0 rgba(10,16,34,0.4);padding:20px;border-radius:10px}.lasso-money a.lasso-button-1,.lasso-money a.lasso-button-2{display:inline-block;padding:20px;text-align:center;border-radius:4px}.lasso-money .lasso-box-1,.lasso-money .lasso-box-2{flex:0 0 50%;max-width:50%;text-align:left}.lasso-money .lasso-box-3,.lasso-money .lasso-box-4{flex:0 0 50%;max-width:50%}.lasso-money .lasso-box-3{text-align:left}.lasso-money .lasso-box-4{text-align:right}.lasso-splash{border:1px solid #e2e2e2;padding:25px;border-radius:10px}.lasso-splash a.lasso-button-1,.lasso-splash a.lasso-button-2{display:inline-block;background-color:var(--lasso-button);color:var(--lasso-button-text);padding:15px 25px;border-radius:5px;box-shadow:0 5px 10px 0 rgba(0,0,0,0.2)}:root{--green:#22baa0;--red:#e06470}#lasso-table{text-align:center}#lasso-table .row-style{text-align:left}.ls-dp{max-width:100%;display:block;font-size:14px;background-color:var(--lasso-background)}.ls-dp a{text-decoration:none}.ls-dp .img-container{text-align:center}.ls-dp .img-container img{display:initial}.ls-dp .lasso-fields{font-size:16px;word-break:break-word}.ls-dp .lasso-fields .lasso-check{height:fit-content;vertical-align:text-top;margin:-4px 2px 0 0}.ls-dp .lasso-price{font-size:16px}.ls-dp .lasso-fields-pros .field-name,.ls-dp .lasso-fields-cons .field-name,.ls-dp .description-content .field-name{display:none}.ls-dp .btn-container{word-break:break-word}.ls-dp .btn{border-radius:.5rem;box-shadow:0 3px 6px rgba(0,0,0,0.2);transition:ease .25s;position:relative;display:inline-block;line-height:1.75}.ls-dp .btn:hover{box-shadow:none;transform:translateY(3px)}.ls-dp .green,.ls-dp .green a{color:var(--green)}.ls-dp .red,.ls-dp .red a{color:var(--red)}.ls-dp .lasso-x{top:10px}.ls-dp a.btn.lasso-button-1,.ls-dp a.btn.lasso-button-2{color:var(--lasso-button-text)}.ls-dp .description-content ul{padding:0 15px;margin:5px}.ls-dp .description-content ul li{text-align:left}.oldest-updated{display:block;text-align:right;font-style:italic;padding:15px 8px;font-size:14px}.description-content{overflow-wrap:anywhere}.ls-dp .horizontal-table{display:none}.table-vertical-desktop{display:none}.tb-vt .lasso-price-value{font-size:18px}.tb-vt .lasso-price,.lasso-stars{margin:0;text-align:center}.tb-vt .lasso-fields{display:inline-block;width:100%}.btn-container{margin-bottom:0;padding:5px 0}.btn-container a{margin-bottom:0}.btn-container a.btn{margin-left:0;margin-right:0;margin-bottom:0;width:auto}.tb-vt .lasso-fields .img-container img{height:auto;max-height:150px;width:auto;max-width:100%;border:initial;object-fit:contain}.tb-vt .lasso-fields div{text-align:center}.tb-vt .lasso-stars{font-size:20px}.tb-vt .lasso-stars-value{font-size:16px}.tb-vt .lasso-fields div{margin-bottom:0}.tb-vt .lasso-fields .lasso-fields-single .field-value{text-align:center}.mobile-box{margin:0 0 30px}.has-bm{border:1px solid var(--lasso-main)}.has-bm .badge{background:var(--lasso-main);color:var(--lasso-button-text);display:inline-block;width:100%;text-align:center;padding:12px 0;font-size:20px;font-weight:bold}.mb-i-wp{padding:30px;box-shadow:0 0 30px rgb(0 0 0 / 10%)}.mb-i-wp .title a{color:var(--lasso-title);font-weight:bold}.mb-i-chl{padding:5px 0;text-align:center}.mb-i-chl:last-child{border-bottom:0}.tb-vt-mb{display:block}.tb-vt-mb a.product-name{font-weight:bold}.tb-vt-mb .lasso-stars{font-size:25px}.tb-vt-mb .lasso-stars-value{font-size:13px}.tb-vt-mb .lasso-price-value{font-size:20px;line-height:1.75}.tb-vt-mb .field-value p{margin-bottom:1rem}

Jennifer Dawn

Low-Glycemic Chai Latte (A Cozy Drink That Won’t Spike Blood Sugar

Jennifer Dawn

If you love the ritual of a chai latte but hate the blood sugar crash that usually follows, this recipe is for you. Traditional chai lattes are often loaded with sugar, syrups, and sweetened milk, turning what should be a grounding, cozy drink into a glycemic rollercoaster.

This low-glycemic chai latte keeps everything you love about chai, the warmth, spice, and comfort, without the sugar spike. It’s naturally low carb, insulin-friendly, and easy to make at home using simple swaps that still taste indulgent.

Whether you’re managing insulin resistance, eating low glycemic, or just trying to feel better after your morning drink, this version fits beautifully into a wellness-focused routine.

Some of the links in this post may be affiliate links. This means I may earn a small commission if you make a purchase through them, at no extra cost to you. I only recommend products I genuinely use, trust, or would personally choose for my own kitchen and wellness routines. Thank you for supporting my work and helping keep this content free and accessible. This is in no way medical advice. This is based off of my own experiences. Do your own due diligence.

Finished low-carb chai latte in a ceramic mug topped with cinnamon, styled on a wooden surface with a cozy café aesthetic.

What Makes a Chai Latte High Glycemic?

Most café chai lattes rely on:

  • Pre-made chai concentrates

  • Cane sugar or honey

  • Sweetened milk or oat milk

  • Flavored syrups

These ingredients cause rapid blood sugar spikes, especially first thing in the morning or when consumed on an empty stomach.

A low-glycemic chai latte avoids all of that by:

  • Using brewed chai tea instead of concentrate

  • Choosing unsweetened milk alternatives

  • Sweetening with non-glycemic or low-impact sweeteners

  • Adding fat and protein to slow glucose absorption

NUMI IS ONE OF MY MOST TRUSTED TEA BRANDS

Low-Glycemic Chai Latte Ingredients

This recipe works hot or iced and can be adjusted for keto, low carb, or balanced low-glycemic eating.

Chai Base

  • 1 cup strongly brewed chai tea (no added sugar)

  • 1 cup unsweetened almond milk or unsweetened coconut milk

Sweetener Options (Low Glycemic)

  • Monk fruit sweetener (pure or blended)

  • Allulose

  • Erythritol (or erythritol-monk fruit blend)

Sweeten to taste. Start small.

Warming Spices

  • ¼ tsp cinnamon

  • Pinch ground ginger

  • Pinch ground cloves

  • Pinch ground cardamom

  • Optional pinch black pepper for classic chai warmth

Optional Creamy Boosts

How to Make a Low-Glycemic Chai Latte (Hot)

  1. Brew chai tea strong using tea bags or loose-leaf chai.

  2. Heat milk gently in a saucepan or frother.

  3. Combine tea, milk, sweetener, and spices.

  4. Blend or whisk for a creamy, café-style texture.

  5. Sprinkle cinnamon on top if desired.

How to Make an Iced Low-Glycemic Chai Latte

  1. Brew chai tea and allow it to cool.

  2. Shake chai tea, milk, sweetener, and spices in a jar.

  3. Pour over ice.

  4. Optional splash of cream for richness.

This version is especially popular on Pinterest under iced chai latte recipe searches.

Low-Carb Starbucks-Style Chai Latte (Copycat)

If you love Starbucks chai but want a low-glycemic alternative, this version mimics the flavor without the sugar syrup.

What’s Different?

  • No chai concentrate

  • No vanilla syrup

  • No cane sugar

  • Brewed chai tea instead of sweetened base

This makes it ideal for anyone searching:

  • Starbucks chai latte recipe

  • Low carb chai latte

  • Sugar free chai latte

  • Healthy Starbucks drinks

Best Sweeteners for Low-Glycemic Chai

Best Choices

  • Monk fruit (pure or blended)

  • Allulose

  • Erythritol

Sweeteners to Avoid

  • Honey

  • Maple syrup

  • Agave

  • Coconut sugar

  • Dates

Even natural sugars can spike blood glucose when used in drinks.

Is Chai Good for Blood Sugar?

When made properly, chai can actually support blood sugar balance.

Many chai spices are traditionally associated with metabolic support:

  • Cinnamon may help improve insulin sensitivity

  • Ginger supports digestion

  • Cardamom aids gut health

  • Cloves have anti-inflammatory properties

The key is how it’s prepared.

How to Make This Chai Latte More Filling

To avoid energy crashes:

  • Add collagen or protein powder

  • Include healthy fats like cream or MCT oil

  • Pair with a protein-rich snack or low-glycemic muffin

This makes it ideal for breakfast or mid-morning rituals.

SHOP LOW CARB CHAI SUPPLIES

Storage & Make-Ahead Tips

  • Brew chai tea in advance and store in the fridge for up to 3 days

  • Pre-mix spices in a small jar for quick daily use

  • Make a batch of iced chai concentrate (unsweetened) for the week

A Cozy Ritual Without the Crash

You don’t need to give up your favorite cozy drinks to support blood sugar balance. With a few intentional swaps, a low-glycemic chai latte becomes a nourishing ritual instead of a metabolic stressor.

This version is:

  • Low carb

  • Low glycemic

  • Insulin-friendly

  • Cozy and comforting

  • Easy to customize

Perfect for slow mornings, afternoon resets, or winter evenings.

Related posts:

How to Make Healthy Gingerbread Cookies (Low Glycemic + Gluten-Free)

Benefits Of Butterfly Pea Flower - Plus Butterfly Pea Flower Latte Recipe

How to Make a Sourdough Starter (The Best Sourdough Starter Recipe for Beginners)

Exit mobile version