A high protein chai tea latte is basically cozy-in-a-cup that also happens to sneak in a protein boost. Strong chai tea, creamy almond milk, chai spices, and a scoop of protein powder. It's warm, spiced, and frothy in all the right ways. Toss on a sprinkle of cinnamon and suddenly it feels like you just treated yourself to a fancy coffee shop drink…only you made it in five minutes and it’s homemade. And bonus, this version has zero sugar.
Why I Love This Recipe
I've been a fan of chai lattes for years. There's just something about the mix of black tea, cinnamon, cardamom, and vanilla that feels calming and familiar. Like a slow morning, even when everything else is rushed. But the kind you get at a coffee shop is often loaded with sugar and not much else.
That's why I started making my own version. It's simple: real brewed chai tea, almond milk, protein powder, a dash of spice. You still get all the cozy flavor, but it's lighter, more balanced, and actually keeps you full. Not even close to the overpriced syrup in a paper cup version.
This has become one of my go-to drinks when I want something warm and comforting, but also something that fits into a low carb or high protein routine. It's quick, it's easy, and it makes me feel good, which is kind of the point lately. And feel free to adapt this to your lifestyle. I won’t stop you.
Ingredients
- protein powder – This is what turns your cozy chai into something that actually keeps you full. Feel free to use about ½ cup of your preferred protein powder of choice. I use Keto Chow because it's more than a protein powder, it's a keto meal mix that provides more nutrition than just protein.
- unsweetened almond milk – keeps this low carb and easy on the stomach. use whatever milk of choice fits in your lifestyle.
- strong brewed chai tea – Don't skip the "strong" part here. You want bold flavor that stands up to the milk and protein. I usually steep two bags in less water for that extra cozy spice. Let it cool a bit before mixing so it doesn't mess with the protein texture.
- vanilla extract – Just a splash of vanilla rounds everything out and gives it that coffee shop flavor. It's optional, but it really does make it taste more like a treat.
- chai spice mix – This adds extra warmth and flavor on top of the tea. You can make your own with cinnamon, cardamom, ginger, and nutmeg, or just grab a premade blend and call it a day (note: the premade blend usually has sneaky sugars and yuck ingredients so just be aware of that). A little goes a long way.
- MCT oil or avocado oil – Totally optional, but I love adding a tablespoon for healthy fats, plus it activates the vitamins in Keto Chow. If you're using MCT, start small if you're not used to it (trust me). Avocado oil is a great choice too, and no, you don’t taste the avocados.
- sweetener – Use whatever sweetener works for you, some protein powders are already sweet enough, but if you need more, a few drops of liquid allulose or stevia do the trick. Taste and adjust at the end once everything's mixed.
How To Make
- Brew up a strong cup of chai tea in your favorite mug. Let it cool down a bit. You don't want it piping hot when you add the protein later.
- In a blender bottle or regular blender, shake or blend the almond milk, protein powder, vanilla, chai spice, and oil (if you're using it) until it's smooth and creamy.
- Pour that protein mix right into your brewed chai tea and give it a stir.
- Sprinkle a little cinnamon on top and sip away while it's still warm and cozy.
Questions and Answers
1. Can I make this iced?
Yes! Just brew the chai tea ahead of time and let it chill. Pour it over ice, then stir in your protein shake. Super refreshing and still packed with flavor.
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2. What protein powder works best?
Any you enjoy drinking will do. I like Keto Chow because it blends creamy and adds extra nutrition, but whey, plant-based, or collagen powders can all work.
3. Do I have to use almond milk?
Nope. Coconut milk, oat milk, or regular dairy milk all work fine. Just keep in mind the carbs if you're tracking.
4. Why do I need strong brewed tea?
Because the milk and protein powder can mute the flavor. A stronger tea base keeps that classic chai taste shining through.
5. Do I need sweetener?
Totally optional. Some protein powders are already sweet, so taste first and adjust. Liquid stevia or allulose blend in easiest if you want a little extra sweetness.
PIN FOR LATER!
I hope this high protein chai tea latte finds its way into your daily routine. It's cozy, it's easy, and it gives you that little extra boost to power through your day. Brew a cup, sprinkle on the cinnamon, and enjoy every sip. xoxo Olivia
More Cozy Fall Recipes
- Keto Pumpkin Cheesecake Cookies
- Hot or Iced Brown Butter Apple Protein Coffee (Proffee)
- Chai Spice Mix (With 3 Easy Latte Recipes)
High Protein Chai Latte (Low Carb, Keto, Proffee)
Ingredients
- 1 scoop or packet or ½ cup protein powder (I used Keto Chow)
- 8 oz unsweetened almond milk or milk of choice
- 4 oz strong brewed chai tea slightly cooled
- ⅛ teaspoon vanilla extract
- ½ teaspoon chai spice mix
- 1 tablespoon MCT oil or avocado oil for healthy fats, optional
- Sweetener to taste if needed
- Dash of cinnamon for garnish
Instructions
- Brew a strong cup of chai tea in a mug, and allow to cool slightly. Set mug aside.
- Shake up almond milk, protein powder, vanilla extract, avocado oil (optional) and spices in a blender bottle about 60 seconds until smooth, or blend in blender.
- Stir prepared protein shake into brewed chai tea mug.
- Top with a dash of cinnamon. Drink immediately.
Sheryl says
What flavor Keto Chow do you find taste best with this?
Olivia Wyles says
Vanilla or Snickerdoodle works well!
Olivia Wyles says
My favorite drink in the world is a chai latte, and what makes this one even better…the nutrition! I can get protein and fiber first thing in the morning easily and it tastes good too!