Homemade Chai Latte, With a Caffeine-Free Option
A pan of simmering spices, strong tea and hot milk makes a chai latte that tastes far fresher than a syrup from a café. Here is the method, a caffeine-free swap for evenings, and what the spices can and cannot do.
Chai simply means tea in Hindi and many other languages. What most of the world now calls chai is masala chai, the spiced milky tea of India: black tea simmered with spices, milk and sugar. A chai latte is the café version, usually topped with frothed milk.
Making it at home is easy and much more flavorful than most powders or syrups. You simmer whole spices in water, steep the tea, add milk and strain. In about 15 minutes you have two warming mugs, and you control both the sugar and the caffeine. If you want a cup late in the evening, leave the tea out and make a spiced milk instead.
The spices and what each one adds
Green cardamom is the heart of most chai: floral, sweet and a little citrusy. Lightly crush the pods so the seeds can release their flavor. Fresh ginger brings warmth and bite. Cinnamon adds sweetness, cloves add depth, and a few black peppercorns give a gentle heat at the back of the throat.
You do not need all of them. Cardamom and ginger alone make a lovely cup. Whole spices give a clearer flavor than ground ones and are easy to strain out. If you use cinnamon often, Ceylon sticks are a good choice, because the common cassia type contains more coumarin, a compound that can affect the liver in sensitive people.
Stovetop Chai Latte
You need
- water250 ml (1 cup)
- green cardamom pods, lightly crushed6
- fresh ginger4 thin slices
- cinnamon stick, preferably Ceylon1/2
- whole cloves3
- black peppercorns, lightly crushed4
- black tea bags, or 2 tsp loose black tea (or decaf, or none for caffeine free)2
- milk, or an unsweetened plant milk250 ml (1 cup)
- sugar or honey, to taste2 to 3 tsp
Method
- Put the water and all the spices in a small pan. Bring to a boil, then lower the heat and simmer for 5 minutes.
- Turn off the heat, add the tea, cover and steep for 3 to 4 minutes. Longer gives a stronger, more bitter cup.
- Add the milk and heat gently until steaming, without letting it boil over.
- Stir in the sugar or honey and taste.
- Strain into two mugs. For a latte style top, whisk or froth a little extra hot milk and spoon it over.
Tips
- For a caffeine-free spiced milk, leave out the tea and simmer the spices for 8 minutes so the flavor is stronger.
- Make a spice base ahead: simmer a larger batch of spices in water, strain and keep it covered in the fridge for up to 2 days, then add tea and milk to order.
- Plant milks such as oat or soy work well. Choose unsweetened ones so you can decide the sugar yourself.
How much caffeine is in chai?
A chai latte made with black tea contains caffeine, but usually less than coffee. The US Food and Drug Administration (FDA) lists about 71 mg of caffeine in 355 ml (12 ounces) of black tea, compared with 113 to 247 mg in the same amount of brewed coffee. A homemade chai made with one tea bag per mug lands roughly in the black tea range, though strength varies with how long you steep it.
The FDA says 400 mg a day is an amount not generally linked to negative effects in healthy adults, but people differ a lot in how they react. For the evening, decaffeinated black tea is lower in caffeine but not completely free of it. For a truly caffeine-free cup, skip the tea and simmer the spices in milk and water on their own.
What the evidence says
Chai spices are often promoted for digestion, blood sugar and inflammation. The evidence is far weaker than the marketing. For ginger, NCCIH, part of the US National Institutes of Health, reports that research suggests it may help with nausea and vomiting in pregnancy, but most studies of motion sickness have not shown a benefit. For cinnamon, NCCIH says it is unclear whether supplements help diabetes, and that cinnamon is likely safe in normal food amounts.
These studies looked at measured doses, often supplements, not a pinch of spice in a mug of tea. Enjoy chai as a warming, flavorful drink rather than a remedy.
Questions people ask
Can I use ground spices instead of whole ones?
Yes, use about 1/4 tsp of each ground spice per mug and strain through a fine sieve or paper filter. Whole spices give a cleaner flavor and less grit.
Is decaf chai completely caffeine free?
No. The FDA notes that decaffeinated tea and coffee still contain small amounts of caffeine. For zero caffeine, make the spiced milk without any tea.
Why does my chai taste bitter?
The tea probably steeped too long or boiled. Add it off the heat, steep for 3 to 4 minutes, and strain promptly.
Sources
- Spilling the Beans: How Much Caffeine is Too Much? — US Food and Drug Administration
- Ginger: Usefulness and Safety — NCCIH
- Cinnamon: Usefulness and Safety — NCCIH
- Water, drinks and hydration — NHS
This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.
