Iced Matcha Latte

A low FODMAP iced matcha latte of sifted matcha, maple syrup, and a measured cup of almond milk over ice.

Prep 5 min

Cook 1 min

Serves 1

Gluten-freeDairy-freeVegan

Ingredients

• 1 tsp (2 g) matcha powder, sifted
• 2 tbsp (30 ml) hot water, not boiling (about 175°F / 80°C)
• 1 to 2 tsp maple syrup, to taste (Monash lists 1 tbsp of pure maple syrup as a low-FODMAP serve)
• 1 cup (240 ml) unsweetened almond milk (Monash lists 1 cup as a low-FODMAP serving), or lactose-free milk
• 1 cup ice cubes
• Optional: 1/4 tsp vanilla extract or a small pinch of ground cinnamon

Instructions

Whisk the matcha

1. Sift the matcha into a small cup or bowl. Sifting removes the clumps that otherwise float and taste chalky.
2. Add the hot water. Whisk in a zigzag or W motion with a bamboo whisk (or a small metal whisk) for about 30 seconds, until the surface is smooth with a light foam.
3. Stir in the maple syrup while the mix is still warm so it dissolves fully. Add the vanilla or cinnamon here if using.

Build the latte

1. Fill a tall glass with the ice.
2. Pour the almond milk over the ice.
3. Pour the whisked matcha over the milk. It will streak green through the white before you stir.
4. Stir well right before drinking. Matcha settles, so give it another stir if it sits.

Tips & Substitutions

• Watch the milk portion. Almond milk is low-FODMAP at about 1 cup. If you want a taller drink, top it with water or splash in more ice rather than doubling the milk.
• Sweetener swaps. Maple syrup, cane sugar, or white sugar all work. Honey is only low at about ½ tsp and agave is high FODMAP, so maple is easier to portion; skip "sugar-free" polyol syrups like sorbitol or maltitol.
• No bamboo whisk. Add the matcha and hot water to a small jar, seal it, and shake hard, or use a handheld milk frother or a fork. The goal is just to break up the powder.
• Keep the water off the boil. Water near boiling scorches matcha and turns it bitter. Let a kettle sit for a minute after it boils, or aim for about 175°F.
• Prefer dairy? Swap the almond milk for lactose-free milk. The drink is no longer dairy-free or vegan, but the FODMAP load stays low.
• Serve it hot. Skip the ice and warm the milk instead for the same latte in cold weather.

Why This Works

• Matcha is low-FODMAP at this amount. The 1 tsp of powder in one latte is a low-FODMAP portion of ground green tea leaf.
• The milk is portioned, not banned. Almond milk is low-FODMAP at a 1 cup serving, and lactose-free milk has its lactose broken down, so either base fits within tested limits.
• Maple syrup replaces honey. Honey is high in excess fructose and fructans above about ½ tsp, while maple syrup tests low-FODMAP at 1 tbsp, more than this drink uses.
• Nothing hidden. With no bottled syrups, no honey, and no onion or garlic flavorings, every ingredient here is a single tested item you can portion yourself.

Storage

Make and drink this fresh. You can whisk the matcha paste ahead and keep it in a sealed jar in the fridge for up to 2 days; shake or re-whisk it before pouring, since it separates. An assembled latte holds in the fridge for up to 1 day but will settle, so stir again before drinking. Do not freeze it, as the milk and melted ice turn watery on thawing.