Apple Cinnamon Decaf Protein Latte
A warm, comforting tea latte infused with spiced cinnamon decaf tea, protein-fortified milk, clean vanilla whey, and a hint of sweet honey and chai. Designed to satisfyingly mimic cozy morning bakery flavors in a nourishing, protein-rich drink.
Prep
5 min
Cook
3 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Katie + Lila
Katie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
3 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Whisk · Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Place the decaf cinnamon spice tea bags…
- 01
Place the decaf cinnamon spice tea bags…
Place the decaf cinnamon spice tea bags in a mug and pour 6 ounces (180ml) of boiling water over them. Let steep for 5 minutes to create a strong, flavorful base, then remove and discard the tea bags.
Allow: 5 minutes
Tap card to mark done - 02
Heat the protein-fortified milk and chai concentrate…
In a small saucepan, heat the protein-fortified milk and chai concentrate over medium-low heat until steaming but not boiling, which takes about 2 to 3 minutes.
Look for: steaming but not boiling, which takes about 2 to 3 minutes
Tap card to mark done - 03
Whisk the vanilla whey protein powder into…
Whisk the vanilla whey protein powder into the warm milk mixture until completely smooth and free of lumps.
Look for: completely smooth and free of lumps
Tap card to mark done - 04
Froth the warm milk and protein mixture…
Froth the warm milk and protein mixture using a handheld milk frother for 15 to 20 seconds until a thick, velvety foam forms.
Look for: a thick, velvety foam forms
Tap card to mark done - 05
Pour the frothed spiced milk slowly into…
Pour the frothed spiced milk slowly into the mug with the brewed tea.
Tap card to mark done - 06
Drizzle the honey over the top foam…
Drizzle the honey over the top foam layer and serve immediately while hot.
Ready when: everything is assembled and ready to enjoy
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