Pumpkin spiced lattes aren’t just for the coffee crowd. Today’s recipe swaps chai for coffee and uses lactose-free milk making it a gut-friendly option for those who have trouble digesting lactose. Plus, it uses canned pumpkin instead of pumpkin flavor. The combo of real pumpkin plus lactose-free dairy milk makes for a delicious AND nutritious duo.
Table of Contents
This article was developed through a sponsored collaboration with National Dairy Council.
Gut-Friendly Ingredients
You’ll need just a few simple ingredients to make this fall drink.
Pumpkin
This fall fruit (yup, it’s a fruit) is a classic in lattes when the weather starts to get cooler and is also a great food for your gut. Pumpkin is a standout for your gut because it’s a source of antioxidants and it’s also a fiber food.
A half cup of pumpkin will have about 3.5 grams of fiber (1). This pumpkin chai latte will have about 1 gram of fiber, which may not be a lot, but it’s a yummy way to fill your fiber gap. It’s thought the carbohydrate found in pumpkin can positively influence your good gut bacteria which suggest that it has a prebiotic effect (2).
Tip:
Make sure to get pumpkin puree and not pumpkin pie filling. The only ingredient in the puree is pumpkin versus filling which will have additional ingredients and sweetener.
Chai
Tea is one of my favorite foods to have in the pantry because they can add some antioxidants to your diet along with being a flavorful way to stay hydrated.
Chia tea is a blend of spices that have a warming flavor and are a source of antioxidants. Tea is known for health compounds like polyphenols which can have antioxidant properties and is thought to influence your gut bacteria. For example, tea polyphenols may encourage a healthy gut barrier by increasing the production of good gut bacteria and decreasing bad bacteria (3).
Lactose-Free Milk
There’s nothing like the first sip of an iced latte. Right after you shake your glass and hear the ice cubes tinkle. We’re using dairy milk in this recipe which adds the perfect level of creaminess with a boost of high-quality protein.
For some would-be latte lovers, the lactose in dairy milk may be a concern, but this recipe uses lactose-free milk which makes it perfect for anyone’s gut. Many may be pleasantly surprised to learn that lactose-free milk has the same great nutritional value as regular dairy milk, just minus the lactose, so you can enjoy your latte without worry.
Another common misconception about lactose intolerance is that you can’t have dairy products. There are many dairy foods that are either completely lactose-free, or they are low in lactose, often much lower than what you find in a glass of milk.
Tip:
Lactose-free milk can easily be found in your local market, just make sure to check the label. This recipe uses lactose-free whole milk so you get an extra creamy latte, but it can be swapped with lower-fat or non-fat versions if preferred.
How To Make
Cold Brew Chai Tea
To make your cold brew chai tea all you need is a jar, water, and tea bags. You’ll place the tea bags with cold water and let it do its magic overnight.
If you’re using loose leaf tea, then use your tea’s recommended ratio of water to tea. Generally, the ratio is 1 tsp of tea leaves for every 8 oz of water.
Using cold brew for iced lattes is a perfect way to get a more concentrated chai flavor. Plus, you don’t have to worry about the tea getting diluted as you do when you add ice to cool down hot tea.
Make the Pumpkin Milk
The pumpkin milk uses a few simple ingredients and a blender, or you can mix it by hand.
You will blend or mix the lactose-free milk with the pumpkin puree, pumpkin spice, honey, and vanilla extract.
Assemble the Drink
In a glass you’ll add your ice cubes and then pour in your chai tea along with the pumpkin milk. I like to garnish with a sprinkle of pumpkin pie spice.
FAQs
How is lactose-free milk made?
Lactose-free milk is commonly made by adding an enzyme called lactase which breaks down the lactose sugar found in milk. Other times, it’s made by removing the lactose through a filtration process. Either way, if you have a hard time digesting lactose, lactose-free milk won’t cause unpleasant digestive side effects, and you can enjoy your latte without worry.
How can I add more pumpkin flavor?
For more pumpkin flavor you could add additional pumpkin puree to your milk but for max flavor I suggest making a pumpkin cold foam.
To make a pumpkin cold foam you can use lactose-free half and half and add a teaspoon of pumpkin puree to a cup. Use a milk frother to whip up the cold foam. If you like blueberry as much as pumpkin you can try my blueberry matcha latte with blueberry cold foam (it’s also completely lactose-free).
Do you need to cold brew the chai tea?
Nope, if you don’t have time to cold brew your chai tea you can prepare it with boiling water. While you’ll brew the tea for the recommended length of time you may consider making it a stronger tea by adding more tea leaves or an additional tea bag.
When you cool down the tea the ice will melt and if your tea isn’t strong enough it will dilute the flavor. Alternatively, you can brew your tea and leave it out until it cools down naturally.
Iced Pumpkin Chai Tea Latte
Ingredients
Chai Tea Cold Brew (see note)
- 1 ea chai tea bag
- 8 oz water
Pumpkin Spice Milk
- 2/3 c lactose-free milk
- 3 tbsp pumpkin puree (not pumpkin pie filling)
- 1 tsp honey
- 1/2 tsp pumpkin pie spice
- 1/4 tsp vanilla extract
Instructions
Chai Tea Cold Brew
- Place the chai tea bag in 1 cup of water.
- Cover and let steep in the refrigerator overnight.
Pumpkin Spice Milk
- Place ingredients in a blender and blend until smooth. Alternatively, you can place ingredients in a jar and whisk until smooth.
Assemble the Drink
- Fill a glass with ice.
- Pour in 1 cup of chai tea cold brew.
- Add the pumpkin spice milk and stir gently.
- Garnish with a sprinkle of pumpkin pie spice.
Notes
Nutrition
Amanda is a pizza loving registered dietitian nutritionist specializing in mindfulness and gut health. She quickly realized that gut health goes beyond the gut; it is also about honoring our gut feelings. She is the creator of The Mindful Gut™ which uses science and strategy to help people improve their gut health.
