Protein chai over ice (low sugar) is a refreshing iced chai latte made with brewed chai tea, protein powder, and milk for a lightly spiced, creamy drink. This quick 3-minute recipe delivers gentle caffeine and added protein while keeping sugar low. The blend of warming chai spices with cold milk creates a balanced iced drink perfect for mornings or post-workout refreshment.
Protein Chai Over Ice (Low Sugar)
A lightly spiced iced chai latte blended with protein powder and milk for a refreshing, low-sugar high-protein drink.
Equipment
- Kettle or saucepan
- Tea infuser or chai tea bag
- Protein shaker bottle or blender
- Tall glass
Ingredients
- 1 chai tea bag or 1 teaspoon loose chai tea
- ½ cup hot water
- ¾ cup unsweetened almond milk or milk of choice
- 1 scoop vanilla or unflavored protein powder about 20 g protein
- ½ teaspoon cinnamon optional
- Ice cubes
Instructions
- Brew the chai tea in hot water for about 2 minutes.
- Allow the tea to cool slightly.
- Fill a shaker bottle with almond milk and protein powder.
- Add the brewed chai tea and shake for 15–20 seconds until smooth.
- Fill a tall glass with ice cubes.
- Pour the chai protein mixture over ice and sprinkle cinnamon if desired.
Notes
Protein Choice: Vanilla protein pairs well with chai spices, but unflavored protein keeps sugar lowest.
Tea Strength: Brew chai slightly stronger for richer flavor when mixed with milk.
Texture Tip: Shake vigorously or blend briefly to prevent protein clumps.
Milk Options: Almond milk keeps calories low while oat milk creates a creamier texture.
Storage: Best consumed immediately after mixing. Variations:
Tea Strength: Brew chai slightly stronger for richer flavor when mixed with milk.
Texture Tip: Shake vigorously or blend briefly to prevent protein clumps.
Milk Options: Almond milk keeps calories low while oat milk creates a creamier texture.
Storage: Best consumed immediately after mixing. Variations:
- Iced Dirty Chai Protein Latte: Add a shot of espresso.
- Vanilla Chai Protein Latte: Add ¼ teaspoon vanilla extract.
- Blended Chai Smoothie: Blend with ice for a frozen chai protein drink.
Nutrition
Calories: 120kcalCarbohydrates: 5gProtein: 20gFat: 3gSodium: 90mgSugar: 2gCalcium: 15mg
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CONCLUSION
Protein chai over ice is a refreshing way to enjoy the warm spices of chai while adding protein and keeping sugar low. Quick to prepare and naturally energizing, it works well as a breakfast drink, afternoon pick-me-up, or post-workout refreshment.