Low-FODMAP Masala Chai Spice Blend and Masala Chai Latte Recipes; Gluten-free, Vegan

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Low-FODMAP Masala Chai Spice blend is going to be your new go-to for adding flavor to so many things!  Sprinkle in your tea, coffee or low-FODMAP milk, add it to your favorite baked goods, or enjoy it in a savory sauce.  I love these flavors!

The literal translation for Masala Chai is ‘spiced tea’ in Hindi. Masala means ‘spiced’; chai means ‘tea’.  So, when we say something is ‘Chai’ flavored, we are actually calling it ‘tea’ flavored.  Isn’t that funny?

Some of you may have heard me mention my experience living in Nepal and India during my medical training.   My favorite part of the day was the multiple times we would stop for masala chai.  The street vendors would line the roads where the buses stopped, and we would step out and buy the little glass cup filed with the spiced warm milky tea.  One would simply return the cup to the vendor when the bus resumed its journey.  I can still smell the incense, taste the spices, and hear the music that would be playing in the little portable radios.  India is a magical place.

Nothing in my kitchen will ever compare to those authentic flavors, but I enjoy my ‘Americanized’ versions of Chai inspired low-FODMAP foods (like my low-FODMAP Chai Spiced Overnight Oats).

You can use this low-FODMAP Masala Chai Spice blend as you wish for cooking, baking and for making low-FODMAP Chai Latte (see below!).  I usually shake the blend directly in my tea pot, but you could also cook your tea the traditional way in the recipe.  I find the flavors irresistible!

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Or check out over 450 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

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Low-FODMAP Masala Chai Spice Blend; Gluten-free, Vegan

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (*using available FODMAP data at time of posting)

Yield: About 1/4 cup; 11 teaspoons

Serves: multiple

Prep time: 5 minutes


  • 2 tablespoons ground cinnamon
  • 1 tablespoon ground ginger
  • 1 tablespoon ground cardamom
  • 1 teaspoon ground cloves
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon ground nutmeg
  • 1 star anise, ground (optional) or 1/4 teaspoon ground fennel seed


  • You can opt to mix your ingredients with a whisk, or grind them together in a coffee grinder or spice grinder to combine well
  • Place into a spice jar to store at room temperature
  • Use a pinch or more in your favorite recipes!

Low-FODMAP Masala Chai Latte; Gluten-free

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (*using available FODMAP data at time of posting)

Serves: 2

Prep + Cook time: 10 min

Total time: 10 min


  • 1 cup water
  • 1 & 1/2 cups low-FODMAP milk (I prefer lactose free whole milk, can use almond milk for vegan version)
  • 1-2 tablespoons loose black tea or 2 tea bags (can use decaf or regular)
  • 2 teaspoons granulated sugar (optional, adjust to taste)
    • For a ‘coffee-house’ flavored chai latte, you may need up to 2 tablespoons of sugar for desired sweetness
  • 1 tablespoon of masala chai spice blend (recipe above!)
  • 1/2 teaspoon vanilla extract
  • Optional garnish: Additional frothed milk, low-FODMAP whipped cream, low-FODMAP sweet cream foam (1/2 cup whipped cream is low-FODMAP, for vegan option see my low-FODMAP coconut whipped cream recipe)


  • Heat water in a pot over medium-high heat
  • Add the chai spice blend to the water
  • Bring the water to a boil, then add the tea and allow this to boil for about a minute, adjusting heat as necessary
    • Remove the teabags if necessary
  • Stir in the sugar, vanilla extract and milk and allow to boil again
  • Once boiling, cover the pot for 1 minute and remove from heat
  • Strain tea and serve, top with whipped cream, sweet cream, or frothed milk and additional masala chai spice blend!

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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