Morning Protein Tea Latte
This nourishing High-Protein Tea Latte is inspired by Valerie Ribbon, a fellow health coach who shares amazing tips and recipes on TikTok.
Valerie, like me, graduated from the Institute of Integrative Nutrition, and a version of this latte has become a staple in my mornings. Packed with over 30 grams of protein and customizable ingredients, this latte is a delicious way to support your health.
The star ingredient here is bovine gelatin, although you can substitute it with collagen powder. Both gelatin and collagen are rich in protein and offer incredible benefits for joint, bone, skin, hair, and gut health. They support the integrity of the gut lining, as collagen provides the building blocks for the intestinal walls. Starting your day with high-protein helps balance hormones, stabilize blood sugar, and maintain steady energy, focus, and appetite throughout the day.
This recipe is also highly customizable. Feel free to add other health-boosting supplements, such as rose powder or royal jelly, to elevate your morning routine.
Ingredients
1 cup brewed black tea, chilled
Alternative to black tea- if chai tea preferred 1 cup cold water and 1/2 tsp of chai tea powder
3 scoops bovine gelatin (or collagen powder to your protein goal equivalent)
1/2–1 cup milk of your choice (dairy or plant-based)
Sweetener of your choice (e.g., honey, agave, or flavored creamer)
Additional ingredient options: cinnamon stick or powder, star anise, rose powder, royal jelly, colostrum supplement, maca powder, dandelion root powder.
Instructions
Prepare the Tea Base
Black Tea Version: Brew your preferred black tea in advance and let it chill in the fridge overnight. This step is essential as gelatin blooms best in cold liquids.
Chai Tea Version: If using chai tea powder, you can add it directly to the cold water with the gelatin in the next step.
Bloom the Gelatin
Add 3 scoop of gelatin to 1 cup of cold water (or tea) in a saucepan. Let it sit for 3–5 minutes to “bloom”—you’ll notice the gelatin dissolving and thickening as it absorbs the liquid. See picture below for example of “blooming” gelatin.
If you’re using chai tea powder, mix it in at this stage.
Heat the Mixture: Slowly heat the saucepan over low-medium heat while stirring occasionally to ensure the gelatin fully dissolves. Be patient; avoid boiling as this can affect the texture and flavor.
If adding additional ingredients place in the saucepan now while heating the mixture together.
Add Milk: Stir in 1/2–1 cup of your preferred milk, adjusting the amount based on how creamy you want your latte. For an added protein boost, 1 cup of cow’s milk contributes an extra 8 grams of protein.
Sweeten to Taste: Add your favorite sweetener, such as honey, agave, or flavored creamer, and stir until dissolved.
Heat to Desired Temperature: Continue heating the mixture until it’s warm enough to enjoy as a latte. Be sure to drink it while it’s hot—if the latte cools to room temperature, the gelatin will set, resulting in a latte gummy (which might be fun but isn’t ideal!).
Serve and Enjoy: Pour your latte into a mug and savor the warm, creamy goodness packed with protein and nourishment.
Pro tips:
Experiment with Flavors: Try this with other teas, like earl grey, matcha, or even herbal blends, for a unique twist.
Boost with Supplements: Add health-boosting extras like adaptogenic powders, maca, or royal jelly for additional benefits.
Consistency Matters: If using collagen instead of gelatin, there’s no need to bloom it—simply mix it into your hot tea or milk.
This simple yet versatile recipe is a great way to prioritize your health every morning. With over 30 grams of protein and customizable options, this High-Protein Chai Tea Latte will keep you feeling full, energized, and ready to tackle the day. Let me know in the comments how you customize your latte!
Gelatin “Blooming”
