Spiced Pumpkin Chai

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It's officially pumpkin-spice season! If you love fall drinks, warm beverages in general, or chai, this one is for you. Get cozy this season wrapped up in a blanket with a hot, steamy mug of spiced pumpkin chai -- or invite your friends over for a glass! You'll be glad you did.

Prep time: 5 min. Cook time: 5 min. Servings: 1 (12 oz. per person)

Gluten Free


  • 1 tea bag regular or decaf spiced chai
  • ½ c. plain, unsweetened almond milk
  • 2 T. pumpkin puree
  • ½ T. honey
  • ¼ t. vanilla extract
  • ⅛ t. ground cinnamon
  • ⅛ t. ground ginger
  • ⅛ t. ground nutmeg
  • ½ t. cornstarch
  • 2 cinnamon sticks for garnish


  1. In a medium saucepan, bring ½ c. water to a gentle boil. Add tea bag and let steep for 5 min. Remove tea bag and squeeze tea into water. Discard tea bag.
  2. In a separate bowl, mix almond milk, pumpkin, honey, vanilla, cinnamon, ginger and nutmeg. Add to tea water and mix.
  3. Add cornstarch to tea and whisk vigorously until mixed and creamy.
  4. Pour into a cup, add cinnamon sticks for garnish and serve while still hot.

Nutrition Information

Per serving: 74 calories (9 from fat), 1 g total fat (0 g saturated fat), 0 mg cholesterol, 87 mg sodium, 11 g carbohydrates, 0 g fiber, 11 g sugar, 1 g protein. Exchanges: ½ milk, 1 other carbs, 1 free

GLUTEN-FREE recipes are prepared without any wheat, barley, rye or triticale. Check the label on each ingredient to make sure the brand you are using does not contain these grains in any form (flour, bread stuffing, bran germ, malt, starch, etc.).

VEGAN recipes are prepared without any animal products including fats, milk or eggs. Check the label on each ingredient to make sure the brand you are using does not contain these items in any form.

All exchange values are approximate. When an optional or additional ingredient is offered, exchange values may change.

By Dena McDowell, MS, RD

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