Kenyan Chai, Sugar-Free & Low-Carb

📍 Where this dish comes from: Kaffa region, Ethiopia
Discover the history of this region →

Kenyan chai is built the opposite way from the black-tea-with-milk-on-the-side habit common elsewhere — tea, spices, and milk all simmer together in the same pot from the start. This version keeps that exact method and full spice blend, dropping only the sugar that traditionally goes in by the spoonful.

What You’ll Need

Kenyan Chai, Sugar-Free & Low-Carb

Kenya's everyday milky spiced tea, kept rich and warming without the usual heavy sugar.

Print Recipe

Prep Time: 5 minutes minutes

Cook Time: 12 minutes minutes

Total Time: 17 minutes minutes

Course: Beverage

Cuisine: East African

Servings: 4 servings

Calories: 70kcal

Ingredients

• 2 cups water
• 4 whole cardamom pods cracked
• 1 cinnamon stick
• 1/2 inch fresh ginger sliced
• 4 whole cloves
• 2 tbsp loose black tea leaves (or 4 tea bags)
• 1 cup full-fat milk or unsweetened almond or coconut milk
• Sugar-free sweetener, to taste

Get Recipe Ingredients

Instructions

• Combine water, cardamom, cinnamon stick, ginger, and cloves in a small saucepan.
• Bring to a simmer and cook 5 minutes to let the spices infuse.
• Add the tea leaves, simmer 2 more minutes.
• Pour in the milk, return to a gentle simmer, and cook 3–4 minutes — do not let it boil hard.
• Strain into cups, sweeten to taste, and serve hot.

Nutrition

Serving: 1serving | Calories: 70kcal | Protein: 3g | Fat: 5g

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Health Benefits

• Black tea contains antioxidant compounds that have been studied for cardiovascular benefits.
• Cardamom, ginger, and clove all carry traditional use for digestive support.
• Using an unsweetened milk alternative keeps the carb count low without sacrificing the creamy texture.