Tea with Milk with Out Suger Calories 1 Glass
Beverages • India
How to Make Tea with Milk without Sugar (Traditional & Healthy Version)
Tea with milk, or 'chai', is an iconic beverage deeply rooted in Indian culture, enjoyed across every region and social strata. Prepared without sugar, this version offers the full-bodied taste of Assam or Darjeeling tea leaves balanced with rich, creamy 'doodh' (milk), making it both comforting and health-conscious. Chai is often associated with morning rituals, bustling railway stations, and lively gatherings, making it a staple in Indian households. The aromatic blend of tea and milk is not only soothing but also provides a gentle energy boost, perfect for starting the day or accompanying evening snacks like samosas or biscuits. India's chai tradition spans centuries, with each region offering its own twist—some add spices like cardamom ('elaichi'), ginger ('adrak'), or cinnamon ('dalchini') for a unique flavor profile. Serving tea without sugar allows you to savor the natural sweetness of milk and the subtle notes of tea leaves, making it suitable for those monitoring their sugar intake. Whether sipped during festivals like Diwali or everyday moments, unsweetened chai is a delicious, nourishing choice that fits perfectly into a calorie-conscious lifestyle.
Ingredients(for 1 glass (approx. 200 ml))
- 2 teaspoons Assam or Darjeeling tea leaves (Chai patti)
- 1 cup Fresh cow's milk (Doodh)
- 1 cup Water (Pani)
- 2 Cardamom pods (Elaichi) - optional
- 1/2 inch piece Ginger (Adrak, grated) - optional
- 1 small piece Cinnamon stick (Dalchini) - optional
- 2-3 whole Black pepper (Kali mirch) - optional
- 2 Cloves (Laung) - optional
- 2-3 Tulsi leaves (Holy basil) - optional
- 1 teaspoon Optional: Stevia or jaggery (For natural sweetness) - optional
Instructions
- 1
Boil water in a saucepan (patila) on medium flame. Add tea leaves and let them steep for 3-4 minutes to extract flavor.
5 minutes
Use fresh water to enhance the taste of tea.
- 2
Add grated ginger, cardamom, cinnamon stick, black pepper, cloves, and tulsi leaves if desired. Let the spices infuse for 2-3 more minutes.
3 minutes
Crush spices lightly for maximum aroma.
- 3
Pour in milk and bring the mixture to a gentle boil. Stir occasionally to prevent sticking.
5 minutes
Use low-fat milk for fewer calories.
- 4
Simmer the chai for 3-5 minutes, allowing the flavors to blend and the tea to take on a rich color.
5 minutes
Do not overboil to avoid bitterness.
Why This Dish is Healthy
By avoiding sugar, this chai supports weight management and blood sugar control. The antioxidants in tea help combat free radicals, while milk delivers essential nutrients for bone health. Using spices enhances metabolism and digestive health. This recipe is ideal for those seeking a nutritious, satisfying drink without unnecessary calories.
Tea with milk without sugar is a low-calorie beverage, offering antioxidants from tea leaves and calcium, protein, and vitamins (A, D, B12) from milk. The addition of spices like ginger and cardamom provides anti-inflammatory benefits and aids digestion. This sugar-free chai is suitable for calorie-conscious diets, and its macros are primarily from the milk, making it a balanced option for breakfast or evening refreshment.
Pro Tips
- 💡Tip 1: Use fresh, high-quality tea leaves for a robust flavor.
- 💡Tip 2: Adjust spice levels to suit your taste and season.
- 💡Tip 3: For vegan adaptation, use plant-based milk like almond or soy.
Storage & Serving
Best consumed fresh. If needed, store in a covered container in the refrigerator for up to 24 hours; reheat gently before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
