How do I make bulletproof chai?

Dissolve 1 tsp chai powder in 2oz hot water. Add 1 tbsp MCT oil and 1 tbsp grass-fed butter or ghee. Blend until frothy. About 230 calories, 25g fat, <1g carbs — great for sustained energy on keto.

Will chai break my fast?

Plain chai powder in hot water has about 5 calories and is generally considered acceptable during intermittent fasting. Adding milk, cream, or sweetener will break your fast.

Keto Chai: Under 1g Carbs, 0g Sugar — 4 Recipes With Macros (2026)

Pure chai powder has <1g net carbs and 0g sugar — most brands add 18-42g sugar. 4 keto chai recipes with full macros, best low-carb milk pairings, and brands to trust.

Frequently Asked Questions

Is chai keto-friendly?

Unsweetened chai powder is keto-friendly: <1g carbs, 0g sugar, ~5 calories per serving. However, most grocery store chai has 18-22g sugar per serving, which is NOT keto. Check the label carefully.

How many carbs are in chai?

Unsweetened chai powder (tea + spices only) has less than 1g carbs per serving. Mass-market sweetened chai has 18-25g carbs per serving, almost entirely from added sugar and maltodextrin.

What milk is best for keto chai?

Best keto milks for chai: heavy cream (0.4g carbs per 2 tbsp), unsweetened almond milk (0.5g carbs per cup), coconut cream (2g carbs per 2 tbsp), or MCT oil for bulletproof-style chai.

Can I have a chai latte on keto?

Yes, if you use unsweetened chai powder with keto-friendly milk. A chai latte with heavy cream or unsweetened almond milk has 1-3g net carbs total. Café chai lattes with sweetened concentrate have 30-42g carbs.

Is Starbucks chai keto?

No. A Starbucks chai latte has 42g sugar in a grande — the chai concentrate is pre-sweetened. There is no way to order a keto-friendly chai at Starbucks. Make it at home with unsweetened chai powder instead.

What sweetener should I use for keto chai?

Best keto sweeteners for chai: monk fruit (0 carbs, no aftertaste), stevia (0 carbs), or erythritol (0 net carbs). Avoid honey, maple syrup, and agave — all are high-carb.