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Oat Chai Tea Recipe

Perfect for a cold day, this tea is packed full of mineral goodness and flavor.

January/February 2019

  • Oats are high in fiber and contain other beneficial compounds, such as beta-glucans, which help to improve heart health, reduce cholesterol, and lower blood sugar.
    Photo by Getty Images/goodmoments

Yield: 16 ounces.

Simmering, or “decocting,” really helps pull all that mineral goodness from plants, as well as the flavor from chai spices. Oatmeal adds a somewhat creamy viscosity and pleasant background flavor to the tea.


  • 1 heaping tablespoon oat straw
  • 1 tablespoon oatmeal, optional
  • 2 cinnamon sticks
  • 8 whole cloves
  • 2 cardamom pods
  • 1 star anise pod
  • Milk, optional
  • Sweetener, optional


  1. Simmer herbs in 16 ounces of water for 20 minutes.
  2. Strain and enjoy as-is, or with milk and sweetener. Keep refrigerated up to 3 days.

To learn about the health benefits and restorative nature of oats, see:

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