Low FODMAP Chai Spice Tea Latte

Total time15 min

Prep time5 min

Cook time10 min

Warming, aromatic, and deeply comforting, this chai spice latte is the kind of drink that makes a slow morning feel like a genuine treat. Whole spices — cardamom, cinnamon, cloves, ginger, and black pepper — are simmered together first, which coaxes out layers of flavor that a simple tea bag could never deliver on its own. The key to keeping this gut-friendly is using lactose-free milk and staying within the tested portion of maple syrup, so every sip is rich and sweet without the digestive worry. Café-style chai lattes often contain honey, high-fructose syrups, or regular milk that can trigger symptoms, but this homemade version puts you fully in control of every ingredient. Frothing the milk by hand or with a small frother gives you that coffeehouse foam on top without any special equipment. It comes together in well under 20 minutes and makes two generous mugs, so it's just as good for sharing as it is for a quiet solo ritual. Dust with a little extra cinnamon before serving and it looks every bit as good as it tastes.

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Ingredients

2 servings

For the chai concentrate

1 cup water
2 black tea bags (such as assam or english breakfast)
Ingredient note
Black tea is only a FODMAP concern when brewed very strong, since natural sugar levels rise with brew strength; this recipe steeps 2 tea bags in about 2 cups of liquid, an ordinary (not strong) brew, so a serving is likely fine on a low FODMAP diet. If you prefer to always avoid black tea bags, please tap it and change its rating to Red.
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4 green cardamom pods, lightly crushed
1 cinnamon stick
4 whole cloves
¼ tsp ground ginger
⅛ tsp ground black pepper
1 tbsp maple syrup, or more to taste

For the steamed milk

1 cup milk
Chef's tip
Lactose-free milk works 1:1 in cooking and baking and tastes slightly sweeter.

For serving

¼ tsp ground cinnamon, for dusting (optional)

Instructions

1
Combine the water, cardamom pods, cinnamon stick, cloves, ground ginger, and black pepper in a small saucepan. Bring to a simmer over medium heat, then reduce to low and simmer for 5 minutes, until the liquid is fragrant and lightly amber.
2
Add the tea bags to the saucepan and steep off the heat for 3 minutes, then remove and discard the tea bags. Stir in the maple syrup.

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