Chai Tea Cookies With a Healthy Spin by Taylor Swift

The trend of Chai Tea has been prominent this year, and if you haven’t tasted a chai latte yet, go and treat yourself to one! Guess who has been at the forefront of this trend lately? Hint: it’s another superstar who has practically taken the internet by storm this year… Taylor Swift. Taylor went a step further and shared her chai sugar cookie recipe just in time for the holiday season, and we couldn’t be more thrilled!  

In this article, you’ll discover how chai tea can be a remarkable superfood with numerous health advantages, and the studies that support it (which we love)! Ginger is widely known for its anti-nausea properties which are beneficial when feeling a bit queasy. 

Empowering Properties of Taylor Swift’s Chai Cookies

Ginger

Not only can ginger soothe an upset stomach, but it can also aid digestion. It acts as a prokinetic, which means it helps your GI muscles contract to facilitate movement (known as peristalsis). This can even alleviate constipation. 

Aside from aiding digestion, ginger has a broad anti-inflammatory effect that benefits the entire body. 

Cinnamon

Cinnamon is truly one of my favorite spices, I add it to everything from my coffee to chia seed pudding, and more. It’s believed that cinnamon may help promote stable blood sugar levels. However, the research is mixed. A review examining the effect of cinnamon and its impact on glucose among individuals with Type 2 Diabetes found that cinnamon improved blood sugar lab values, suggesting its positive effect on blood sugar support. However, some other studies did not observe cinnamon as significantly affecting blood sugar management. The research is still developing, so use it moderately as you like.

Black Tea

Black tea forms the base of chai tea and has numerous health benefits to offer. Most importantly, it contains caffeine, but not in excess to induce jitters. A serving of black tea containing eight ounces has 47 mg of caffeine (compared to 91 mg in a cup of coffee). Additionally, it contains one of our favorite nutrients, L-theanine, an amino acid that promotes a sense of calm by increasing brain serotonin and dopamine (your feel-good chemicals) and GABA levels (a chemical messenger in your brain known for its calming effect).

If that’s not enough, certain studies have indicated that black tea may have heart-healthy benefits such as reducing cholesterol levels and the risk of stroke due to its high polyphenol content. 

Your Guide to Acquiring Chai Tea

There are various types of chai tea available, with the most popular type in the United States closely resembling Masala chai, usually prepared with the aforementioned spices, black tea, steamed milk, and a sweetener. 

Chai tea can be found in many grocery stores, either in tea bags or as a concentrate. Some of the preferred brands, endorsed by Dietitians, include: 

As a registered dietitian, I favor these brands due to their simple ingredients, consisting of black tea and spices with minimal added flavors, sweeteners, and fillers. Be mindful that some chai blends contain nuts, so if you have an allergy, be sure to read the label.  

If you prefer getting your chai tea latte from your local coffee shop, then I’ve got you covered. It’s best to ask for a chai latte with regular or low-fat milk for some protein and fat to help maintain stable blood sugar levels. If you’re lactose intolerant, I recommend asking for it with almond milk. However, your chai latte may possess a slightly less creamy texture. 

Smart Strategies for Ordering Chai Lattes at the Coffee Shop

Many establishments prepare chai tea concentrates in advance and add sugar and syrup flavors to impart a sweeter taste. As a dietitian, I advise inquiring whether the barista does this and ideally, visiting coffee shops that avoid doing so. If you manage to find an unsweetened chai latte, you can add honey or maple syrup for a touch of natural sweetness. Also, keep in mind that most nut milk contains added sweeteners, so if you opt for a dairy-free alternative, you may not require any additional sweeteners. However, if you are unable to find an unsweetened chai tea latte, don’t fret – it’s best to refrain from requesting further sweeteners or flavors. 

Lastly, if you’re feeling adventurous, you can whip up homemade chai tea (here’s one of my favorite recipes!) in just a few simple steps! Moreover, chai tea is incredibly adaptable in recipes. Continue reading to discover how to create Taylor Swift’s Chai Sugar Cookie. 

Wholesome Taylor Swift Chai Cookies 

Now, the moment you’ve been waiting for… Taylor Swift shared a photo of her handwritten chai cookies recipe – you can find it here! It’s official, I’m salivating and I hope you are too. However, as a registered dietitian, I must admit, I believe that I can enhance this recipe to make it even better and healthier. There’s nothing wrong with the original recipe, but the holidays come with numerous sweet treats, so I prefer to modify some with a healthy touch to maintain balance!

Wholesome Taylor Swift Chai Cookie Recipe

This nutritious take on Taylor Swift’s Chai Cookies recipe maintains Taylor’s original layout but involves a few substitutions. 

First and foremost, what struck me in this recipe was the amount of sugar between the sugar in the mix and the powdered sugar on the top. Instead, I opted for maple syrup and coconut sugar as a natural sweetener that complements the chai flavors. Alternatively, you can use honey or dates, as all these natural sweeteners have a lower glycemic index compared to table sugar. This indicates that they lead to smaller spikes in blood sugar levels. Powdered sugar is just too delightful to eliminate, so I retained it in the recipe, but reduced the amount from ½ cup to ¼ cup. 

Next, I chose to swap the flour for gluten-free almond flour to be more inclusive, especially if you plan to share it with friends and family! You can use your preferred gluten-free flour, such as those from Bob’s Red Mill, Simple Mills, and King Arthur. (check conversion here!)

Finally, the original recipe calls for butter and vegetable oil. To reduce the calorie content of these cookies and make them healthier, we decided to bid farewell to the vegetable oil and stick with the butter. If you’re lactose intolerant, fret not, you can use your preferred dairy-free butter. 

Essentials

• 1 cup butter (or dairy-free alternative) 
• ½ cup maple syrup 
• ½ cup coconut sugar 
• ¼ cup powdered sugar (optional) 
• 1 egg 
• 3 cups almond flour
• ½ tsp baking soda
• 2 tsp vanilla extract 
• ¼ tsp salt 
• 3 chai tea bags (Note: we opted for three bags here due to the density of almond flour and found that the cookies still had a subtle chai flavor. However, if you opt for a less dense flour, feel free to adjust the amount of chai tea bags to achieve the desired strength/flavor!) 

Preparing The Taylor Swift Chai Cookie

Guidelines for the Recipe:

1. Preheat the oven to 350 degrees F and grease a cookie sheet
2. Beat the butter, sugar, egg, and vanilla 
3. Blend in the flour, baking soda, salt, and chai tea spice 
4. Chill the dough for an hour 
5. Place 12 tbsp of the dough on the lined cookie sheet (expect ample cookies!)
6. Bake for 15-17 minutes and enjoy! 

To enhance the healthfulness of these cookies, we like to add core strength protein powder to substantially boost the goodness of these chai treats. Include a full scoop to the batter, stir, and bake!

Concluding Remarks

Practically everything Taylor Swift does, I follow, and I must say, I have yet to be let down. Her initial Chai Cookie Recipes were delightful, but our more healthful version is simply perfect.