Masala Chai: a hug in a mug for postpartum moms
Motherhood is an overwhelming, transformative experience, and during my postpartum period, I (Nita here!) found myself turning to a warm, spiced cup of masala chai every morning after I became pregnant.
My first pregnancy food aversion was coffee. Yes, sadly, coffee. Gone were the days of enjoying my morning cup of joe. I found it absolutely revolting. Even being in a vehicle with someone who was drinking coffee would send me into a spiral of nausea.
Thankfully, I found chai and, after countless mornings of performing the ritual, I’ve perfected it.
My relationship with chai didn’t end when my repulsion to coffee did. Even ater I had my first baby, chai remained a comforting ritual—like a hug in a mug—that helped ground me during those early chaotic days. I viewed it as a way to care for myself and satisfy my own needs while also caring 24/7 for a baby. There’s something therapeutic about watching the ingredients come together—the bubbling tea, the release of spices—it’s a sensory experience that lifts me up. Chai fills my cup, both literally and figuratively.
After years of sharing my recipe online here and there on social media, I’m excited to give it a permanent home. I’m happy to share my authentic masala chai recipe with you, along with some tips and answers to common chai-related questions.
Whether you’re looking for something to help you relax or a drink to share with loved ones, this chai recipe has been my constant companion on my motherhood journey.
How is chai typically enjoyed?
Chai is a deeply rooted part of Indian culture, enjoyed daily in millions of homes, roadside stalls, and tea shops. It’s also enjoyed outside of India in neighbouring countries like Pakistan. It’s a drink that brings people together, served first thing in the morning, in the afternoon, or over shared moments with family.
Traditionally, masala chai is sipped slowly, often paired with savory snacks like samosas, roasted lentils, or salty snacks known as bhujia. Others might enjoy it with a rusk or sweet biscuits.
It’s common for many families to enjoy it anywhere from once a day to up to three times daily. One of my fondest memories when traveling to India was the steady supply of chai. Hey, that rhymes!
What type of tea is used?
The base of a good masala chai is black tea, typically Assam or Darjeeling. These teas are strong and malty, standing up well to the robust spices and creamy milk that make chai so unique. But if I’m being honest, I typically use a good ol’ orange pekoe tea in a tea bag. You can choose loose leaves if you’d like!
If you’re concerned about caffeine while pregnant or breastfeeding, it’s good to know that chai does contain caffeine—around 35 – 50 mg per cup. This is much less than coffee (which sits around 150 mg per cup) but still enough to offer a gentle pick-me-up. Officially, it’s recommended to enjoy a maximum of 300 mg caffeine each day during pregnancy. You can always opt for decaffeinated black tea..
During my postpartum days, I found that the small caffeine boost helped me stay alert without making me jittery. While it’s safe to consume caffeine while lactating, some babies may be sensitive and have trouble sleeping.
What spices (or Masala) are traditionally used?
Masala chai literally means “spiced tea,”(masala = spice and chai = tea) so the spices (masala) are the heart of the recipe. Common spices include cardamom, cinnamon, cloves, fennel, star anise, ajwain, ginger, and even black pepper.
Each household has its own variation, and you can adjust the spices to your taste.
This is Nita’s combination: cinnamon, clove, cardamom and a hunk of fresh ginger!
Are chai syrups used in India?
Sorry, but that’s a no. Maybe in industrial settings, but in households that’s for sure.
Up until now you may have only had chai that included a syrup from a tetra-box, but I’m here to tell you that ain’t it.
Authentic chai is always brewed from scratch. The process of boiling tea, spices, and milk together creates a rich and fragrant experience that, in my humble opinion, no syrup can replicate.
What type of milk can I use?
Traditionally, full-fat dairy milk is used to give chai its creamy texture, but you can easily swap it out for plant-based options. Oat milk works beautifully because of its creaminess, the same goes for soy milk and almond or coconut milk add a nice flavor twist.
You can choose whatever milk works best for you, your dietary needs, and your family’s preferences.
Nita’s choice: 3% MF cow’s milk.
Can my child have chai, and at what age?
While chai is a staple in many Indian homes, it’s important to consider the caffeine content for little ones. Health Canada recommends a limit of 2.5 mg caffeine/kg body weight/day in children. For the average two year old, that would be about 30 mg of caffeine. I typically recommend waiting until around age two or older to offer a milk-diluted version of chai to children. Another option is to make a caffeine-free version using decaf tea or simply reduce the amount of tea leaves in the recipe. This way, they can join in on the cozy ritual without the caffeine.
We also prepare masala milk, which is just milk steamed with chai spices. In our home we call this “doo doo chai” aka milk chai. My kids loveeee it. And lucky for you, we’ve included that recipe too – we sweeten it with dates!
WANT MORE TODDLER-FRIENDLY DRINKS?
How is chai sweetened?
To sweeten or not to sweeten is totally up to you. Personally, I think it’s necessary to sweeten chai and if it’s not sweetened even a bit, I don’t enjoy it. You can use any version of sugar you’d like!
Masala chai has become more than just a drink for me–it’s something that connects me to a lineage of women who have carried and continue to care for families. I hope my recipe brings you the same warmth and comfort, whether you’re savoring it during nap time, enjoying it with family, or simply taking a well-deserved break.
Kids Masala Milk
Ingredients
- 2 cups milk
- 2-4 dates
- ⅛ tsp each: cardamom cinnamon, cloves (you can reduce this if your child is sensitive to spices or if this is new to them)
Instructions
- Blend all ingredients in a high speed blender until smooth.
- If you have a blender with a soup cycle, you can blend it this way so that it warms up.
- If you don’t have a blender with a soup cycle, simply pour into a small pot to heat or warm up in your microwave (be sure to check for hot spots since you’re serving this to kids).
- Tip: if your blender isn’t high powered, you can soak your dates in hot water for 3-5 minutes to soften.
Nita’s Masala Chai
Ingredients
- 1 1/4 cup water
- 1 clove 1 cardamom lightly ground or 1/4 tsp of chai masala
- 1 inch slice ginger
- 1 orange pekoe tea bag
- 1-2 tsp sugar
- 1/2 cup - 2/3 cup milk
Instructions
- Pour water, spices and ginger into a small pot, turn heat to medium
- Let this steep until there is a gentle boil, let it boil for 1 minute
- Add in tea bag and desired amount of sugar
- Let this steep for about 1 minute - if you like strong chai, you can let it steep longer, I personally don’t like that because it becomes more bitter
- Add in your desired amount of milk - this really depends on how “milky” you want your chai, I usually go for the 2/3 cup! At this step, I’m looking to achieve the desired “color”.
- The final step is letting the chai come together - I was always taught by the matriarchs in my family to let the chai rise to the top! This means letting the chai come to a rolling boil until it reaches close to the ridge of the pot (stay close, you don’t want it boiling over)! When it does, turn the heat down slightly so you don’t create a mess and watch the bubbles dance for another 1-2 minutes!
- Strain, pour and drink up!
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