Chai Tea Recipe: a choose-your-own-adventure experience!
- Jillian Randel
- Dec 1, 2025
- 8 min read
Updated: Dec 29, 2025
Chai tea is one of the most warming, homey, and welcoming teas. The spices are a powerhouse of winter wellness and even in warmer climates and seasons, iced chai makes a tisane that is equally delicious and healthy!
Making chai tea is like making soup or salad. There are so many recipes and ingredients to choose from. Below I included my favorite spices and a brief overview of the health benefits of each. The best part - there are so many different options for your “base” tea. Black tea is probably the most common, but you can substitute all kinds of medicinal roots, barks, or herbal leaves and flowers as the base of your chai tea.
My Biggest Tip: The Mortar and Pestle
A mortar and pestle makes all the difference. I commonly joke that “mortar and pestle” should have been the name of my business because it is my favorite kitchen tool. The process of crushing my own herbs is the best part of my daily ritual. The release of aroma has a calming effect and, if you have never cracked a dried allspice berry with a pestle, you haven’t lived! Call me weird, but it is a deeply satisfying simultaneous pop and crack!
Classic Chai Recipe - let the adventure begin
Here is a recipe to make a larger batch of the tea. I keep my spice blend "black tea free" and add that separately because I want to be able to make other chai-inspired recipes without the black tea flavor or caffeine.
Combine equal parts of any combination of (or all of) the following herbs in a glass jar that has a tight-fitting lid. You could start with 2 tablespoons of each to make a decent sized batch.
Optional Ingredients - use one, two three, or all!
Allspice
Black peppercorns
Cardamom
Cinnamon
Cloves
Dried orange peel
Fennel
Ginger
Nutmeg
Star anise
*Keep black tea leaves separate
Instructions:
Once you have your batch of chai, place 1 tablespoon of your chai spices per intended cup of tea in a mortar and pestle and crush them up a bit. This helps expose more surface area to the water and releases the volatile oils in the spices and roots.
If you are feeling fancy (and have time) AND want a really spicy (more medicinal) chai, simmer the chai mixture for 15-20 minutes (1 Tablespoon of chai mix for every cup of chai), turn off the heat, add 1 teaspoon of black tea leaves, cover the pot, and let sit another 5 minutes.
If time is not on your side, combine your 1 tablespoon of chai tea with 1 teaspoon of black tea and infuse for 3-5 minutes (using a heaping cup of hot water). You will still get an amazing chai!
Add milk and either honey or maple syrup to taste.
Pro tip: Some traditions will brew chai tea in pure milk instead of water—both methods taste delicious!
The reason why I use a heaping cup is because the herbs absorb some water and the heating process causes some to evaporate, so I always do a bit more water.
Properties and Actions of Chai Herbs
Generally, the herbs that we consider “chai herbs” are energetically drying and warming. This means that the herbs and spices included in chai tea, for the most part, help to improve circulation and move fluids through the body. They encourage the mucus to dry up and move out, and overall, clear the respiratory tract. This does mean that they are not always the best herbs to take if someone has a dry cough. In that case, folks would want to focus on soothing, mucilaginous herbs like marshmallow and licorice.
Chai herbs often contain antimicrobial, antibacterial, and antiviral properties, which help prevent and fight colds and flu. Additionally, they tend to improve digestion and quell gassy and bloated feelings in the body. Below you will find slightly more detailed information about each of the herbs.
allspice (Pimenta dioica) is a potent herb that offers anesthetic, antibacterial, antiviral, antioxidant, antispasmodic, antimicrobial, and circulatory stimulant actions (McBride 30); allspice is used to fight off colds and flu and ease digestive issues like gas, bloating, nausea, and upset stomach (McBride 30; Katz and Edelson 21; Hoffmann 175); allspice is a synergistic herb that enhances nutrient assimilation
black pepper (Piper nigrum) has a stimulating effect that makes it useful for cold, flu, & expelling mucous; it is a circulatory stimulant and has antimicrobial, antioxidant, and carminative properties (de la Forêt 39); black pepper is also a synergist and helps the body assimilate nutrients from other foods
cardamom (Elettaria cardamomum) helps to reduce mucous secretion in the body, while also having expectorant properties that help rid the body of any mucus that has already built up; it acts as an anti-fungal, anti-nausea, antibacterial, antioxidant, circulatory stimulant, and decongestant herb; as a diaphoretic and diuretic it helps induce sweating and fluid release; its aromatic and carminative properties make it great for digestion and it acts as a hypotensive (to lower blood pressure)
cinnamon (primarily Cinnamomum verum, Ceylon or Cinnamomum cassia) is used for its circulatory and warming properties—often helping with cold and shivering conditions (de la Forêt 61); its volatile oils provide strong antiseptic and antimicrobial benefits, supporting gum and tooth health, aiding digestion, and treating diarrhea and is regarded for its ability to stabilize blood sugar levels (de la Forêt 62); it acts as a hypotensive (to lower blood pressure)
clove (Syzygium aromaticum) is valued in Traditional Chinese Medicine for warming the interior and expelling cold (Tierra 76) and is used to treat coughs and sore throats; the chemical Eugenol provides anti-inflammatory and antibacterial properties and is often used in Ayurvedic mouthwashes
dried orange (citrus): citrus components have proven beneficial effects on brain health and cognitive functioning and can work therapeutically to address diseases such as Alzheimer's; they have also been shown to support cardiovascular health and metabolism (Matsuzaki et al.); in Traditional Chinese Medicine, fresh citrus is considered cooling, while dried citrus is considered warming and drying
fennel (Foeniculum vulgare) acts as an expectorant to help draw mucus from the body; it has anti-inflammatory, antispasmodic, and diuretic properties; as a carminative, fennel aids digestion before and after meals
ginger (Zingiber officinale) is a warming herb that increases circulation and the flow of fluids, blood, and mucus, making it an effective treatment for cold conditions like the shivers from flu, slow digestion, and lethargy; ginger has antimicrobial properties that may inhibit various pathogens; it offers pain relief via anti-inflammatory properties and is often used for arthritis and damaged joints (Groves 199); it acts as a hypotensive (to lower blood pressure)
nutmeg (Myristica fragrans) is a relaxing and aromatic herb that has carminative properties to help soothe the gastrointestinal tract and ease digestion (de la Forêt 125); nutmeg also acts as an antispasmodic (to help soothe muscles from coughing); nutmeg has aphrodisiac, antimicrobial and antiemetic properties (eases nausea and vomiting); it acts as a hypotensive (to lower blood pressure)
star anise (Illicium verum) helps with cold and flu conditions via its antibacterial, antispasmodic, antiviral, expectorant, and anticatarrhal properties (helps reduce mucus secretions) (McBride 103); star anise also helps relieve constipation, eases the gastrointestinal tract, and acts as a diuretic
My favorite herbs to substitute for black tea
With the exception of green tea, the following are herbs, not teas, so you would substitute 1 tablespoon of any of the following in place of the usual 1 teaspoon of black tea.
Ashwagandha (Withania somnifera) is a calming adaptogen that offers support for the nervous system, anxiety, insomnia, brain fog and many other stress-induced conditions; it is widely used to increase overall energy levels
Note: Individuals with nightshade allergies should be cautious, and medical advice should be sought for use with thyroid medication; individual effects can be either stimulating or soothing so always test this during the day the first few uses; consult a doctor for interactions with thyroid medications.
Astragalus (Astragalus membranaceus) has been used for thousands of years in TCM to strengthen the immune system and build the body’s chi (Winston 282); astragalus has warming qualities that benefit cold, stagnant states and athletes use astragalus to shorten recovery time and increase overall energy. It takes time to build in the body, so begin to incorporate it into your diet in the late summer/early fall to help fend off wintertime illness
Note: Astragalus is contraindicated for folks with late-stage lyme disease and may not be compatible with those taking immunosuppressive drugs (Winston 283)
Green Tea / Black Tea (Camellia sinensis) is best known for being high in antioxidants and helping to protect the heart and cardiovascular system. Tea does have caffeine in it and acts as a stimulant. It has been used to treat insulin resistance and green tea, in particular, has been used to improve gum health (de la Forêt 241).
Licorice Root (Glycyrrhiza glabra)- soothes gut inflammation and helps heal imbalances in the gastrointestinal tract; licorice root has antibacterial and antiviral properties and acts as both a soothing demulcent and an expectorant, making it great for both wet and dry coughs; offers a nice flavor to any tea blend and is tolerated by children and pets
Marshmallow Root (Althaea officinalis) - soothes gut inflammation and helps ease inflammation and damaged tissue in the respiratory and kidney tracts; offers immune support, and similar to licorice, marshmallow root soothes sore throats while acting as an expectorant to clear mucus from the body; also similar to licorice, marshmallow has an easy and sweet taste.
Rooibos (Aspalathus linearis) is a caffeine-free tisane; thanks to its aromatic oils, rooibos is noted for its calming action on the body, easing tension, and relaxing the nervous system. Rooibos is full of nutrients, particularly minerals, and is used to strengthen bones, teeth, hair, and nails (Siff 322). It is chock-full of antioxidants that help fight inflammation and boost the immune system and is one of the best herbs to support the cardiovascular system.
Be sure to source rooibos from ethical, fair-trade companies. Rooibos has a slightly diuretic effect and could encourage some medications to move through the body quicker than desired (Groves 155).
The Ultimate Comfort
Chai is an inherently comforting beverage. By taking the time to select and crush your own spices, you deepen this connection, turning a simple drink into a fulfilling act of self-care. I encourage you to experiment with the spices and process—simmer it long, or brew it quickly—the important thing is to savor the moment and let this ancient, health-boosting tisane bring its “homey” energy into your everyday life!
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. These recipes, methods, and resulting products are not intended to diagnose, treat, cure, or prevent any disease and are for educational purposes only.. The Undercover Witch LLC recommends that you consult with a qualified healthcare practitioner before using herbal products, particularly if you are pregnant, nursing, or on any medications.
References
de la Forêt, Rosalee. Alchemy of Herbs: Transform Everyday Ingredients Into Foods and Remedies That Heal. Hay House, 2017.
Groves, Maria Noel. Body Into Balance: An Herbal Guide to Holistic Self-Care. Storey Publishing, LLC, 2016.
Hoffmann, David. Holistic Herbal: A Safe and Practical Guide to Making and Using Herbal Remedies. Thorsons, 2002.
Katz, Rebecca, and Mat Edelson. The Longevity Kitchen: Satisfying, Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods [120 Recipes for Vitality and Optimal Health][A Cookbook]. Clarkson Potter/Ten Speed, 2013.
Matsuzaki, K., et al. “A Narrative Review of the Effects of Citrus Peels and Extracts on Human Brain Health and Metabolism.” PubMed Central, 28 April 2022, https://pmc.ncbi.nlm.nih.gov/articles/PMC9103913/#sec6-nutrients-14-01847. Accessed 25 November 2025.
McBride, Kami. The Herbal Kitchen: 50 Easy-to-Find Herbs and Over 250 Recipes to Bring Lasting Health to You and Your Family. Red Wheel/Weiser, 2010.
Tierra, Michael. The Way of Herbs. Gallery Books, 1998.
Winston, David. Adaptogens: Herbs for Strength, Stamina, and Stress Relief. Inner Traditions/Bear, 2019.
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