Milk Tea

Name: Milk Tea
Cuisine: Indian

Global • Eggetarian

kcal

2.2g

Protein

7.5g

Carbs

2.5g

Fat

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How to Make Milk Tea (Traditional & Healthy Version)

Prep: 5 min

Cook: 10 min

2 servings

easy

Milk tea, or 'chai', is a beloved beverage in India and around the world, enjoyed for its aromatic blend of black tea, milk, and warming spices. Indian milk tea has global appeal, but its roots run deep in Indian culture, where sharing a cup of chai is a daily ritual and a symbol of hospitality. The classic preparation often features robust Assam or Darjeeling tea leaves simmered with milk, ginger, and cardamom, creating a comforting drink perfect for any time of day. This healthy milk tea recipe is tailored for calorie-conscious individuals, using low-fat milk and minimal sugar while retaining the authentic flavors that make Indian chai so special. By carefully balancing the spices and tea leaves, you get a rich, flavorful beverage that's both invigorating and soothing. Its creamy texture and fragrant notes of masala offer a satisfying alternative to high-calorie coffee drinks and sugary sodas. Enjoying milk tea as a snack or alongside light Indian snacks like roasted chana or whole wheat biscuits makes for a wholesome experience. In India, milk tea is much more than just a drink—it’s a cultural icon enjoyed at roadside 'chai tapris', family gatherings, and festive occasions. The global popularity of Indian chai has introduced the world to its unique taste and preparation methods, making it a cherished beverage across continents. This recipe offers a healthier twist on the traditional version, perfect for those who want authentic flavor while keeping an eye on nutrition.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Allergens: dairy

Ingredients(for 1 large cup (approx. 200 ml) per serving)

2 teaspoons Assam or Darjeeling black tea leaves (loose leaf preferred)
1 cup Low-fat milk (toned or skimmed)
1 cup Water (filtered)
1/2 inch piece Fresh ginger (crushed) - optional
2 Green cardamom pods (lightly crushed) - optional
1/2 inch Cinnamon stick (optional for masala chai) - optional
2 Black peppercorns (optional, lightly crushed) - optional
1-2 teaspoons Sugar or natural sweetener (to taste; use stevia for lower calories) - optional
2-3 Tulsi leaves (Holy Basil) (optional, for aroma) - optional
a pinch Nutmeg (optional, for flavor depth) - optional

Instructions

1
Pour water into a saucepan and bring to a gentle boil over medium heat.
2 minutes
Use filtered water for best taste and clarity.
2
Add crushed ginger, cardamom, cinnamon, and peppercorns to the boiling water. Simmer for 2-3 minutes to release flavors.
3 minutes
Lightly crush spices for maximum aroma.
3
Add black tea leaves to the spiced water. Simmer for 2 more minutes until the water darkens.
2 minutes
Do not over-boil the tea leaves to avoid bitterness.
4
Pour in the low-fat milk and increase heat slightly. Let the mixture come to a slow boil, then reduce and simmer for 2-3 minutes.
3 minutes
Watch closely to prevent milk from overflowing.

Why This Dish is Healthy

This healthy milk tea is low in saturated fat, thanks to the use of toned or skimmed milk, and contains antioxidants from high-quality Indian tea leaves. The inclusion of spices boosts immunity and metabolism, while optional natural sweeteners reduce calorie intake. It’s a smart choice for anyone seeking an energy-boosting drink without excess calories, making it ideal for weight loss and balanced diets.

Milk tea made with low-fat milk provides a good source of calcium, vitamin D, and high-quality protein, while black tea offers antioxidants called polyphenols that support heart health. Spices like ginger and cardamom aid digestion and have anti-inflammatory properties. Using minimal sugar or natural sweeteners keeps the calorie count in check, making this beverage suitable for those tracking their macros or managing their weight.