ICED BUTTERFLY PEA & ROSE LATTE

INTRODUCTION

The ICED BUTTERFLY PEA & ROSE LATTE is a pretty, calm drink with bright blue and soft pink layers. It uses butterfly pea flower tea and rose syrup to make a showy drink that feels fresh and light. This iced latte works well as a healthy version of a sweet coffee shop treat. It can be made low calorie and diabetic-friendly by choosing unsweetened milk and a sugar swap. For more floral latte ideas, try the butterfly pea lavender silk latte for a different calm flavor.

WHY YOU WILL LOVE THIS RECIPE

You will love this drink because it looks beautiful and it is easy to make. It is a lighter option for a sweet treat and it can be low calorie when you skip added sugar. The butterfly pea tea has antioxidants and the rose adds a light scent that calms the mind. This recipe is also great for meal prep: brew the tea and store it for several drinks. If you want a creamy floral twist without heavy sugar, this is a smart choice for a balanced, gluten free drink that can fit into a weight loss plan or a diabetic-friendly day.

Try the calmer vanilla notes in the butterfly pea vanilla zen latte if you want a different aroma while keeping the colorful look.

HOW TO MAKE ICED BUTTERFLY PEA & ROSE LATTE

This drink is simple to mix and makes a pretty cup for guests or a quiet treat. You can control the sugar and the milk to fit healthy goals. If you follow the low carb or low sugar path, choose unsweetened almond milk and use a sugar substitute or small honey amounts for taste. The method uses cool layers so the drink keeps a blue to pink swirl.

A note on layering: pouring chilled milk slowly over ice helps keep the blue tea and pink rose layers separate for a nice look.

EQUIPMENT NEEDED

• Kettle or pot to boil water
• Glass or jar to steep tea
• Tall glass for serving
• Small pitcher or jar to mix milk and rose syrup
• Spoon for stirring
• Measuring spoons and cups

Ingredients You’ll Need :

• 1 cup butterfly pea flower tea (brewed, cooled)
• 1/2 cup milk (dairy or plant-based)
• 1 tsp rose syrup (or rose water + sweetener)
• Ice cubes
• Optional: 1 tsp honey or sugar if extra sweetness is desired

STEP-BY-STEP INSTRUCTIONS :

1. Brew butterfly pea flower tea; let it cool.
2. Fill a tall glass halfway with ice and pour the cooled tea to the halfway mark.
3. Steam or chill milk, stir in rose syrup until mixed.
4. Gently pour the milk over the blue layer to create a soft, pink swirl.
5. Taste and adjust sweetness with honey or sugar if needed, and watch the colors dance!

HOW TO SERVE ICED BUTTERFLY PEA & ROSE LATTE

Serve this iced latte in a clear glass to show the blue and pink layers. For a healthy serving, pour into a 12-ounce glass and keep added sugar low. A single serving like this is a good portion size to enjoy as a snack or part of a light breakfast. If you want a high protein meal feel, serve with a small bowl of Greek yogurt and fruit. This keeps the whole snack balanced with protein and fiber and makes the drink part of a fuller, filling combo that supports weight loss goals when used in a calorie plan.

STORAGE & FREEZING : ICED BUTTERFLY PEA & ROSE LATTE

Store any unused brewed butterfly pea tea in a sealed jar in the fridge for up to 3 days. Mix the milk and rose syrup fresh when you serve for the best color and taste. Do not freeze the mixed latte; freezing separates the milk and tea and changes texture. If you want frozen treats, freeze the tea into cubes and add them to drinks later to keep color and flavor without watering down the drink.

SERVING SUGGESTIONS

• Pair with a slice of whole-grain toast and nut butter for a balanced breakfast.
• Enjoy with air-fried apple chips or oven-baked cinnamon oat cookies for a low sugar snack. For a cozy seasonal combo, try a drink and a warm spiced bake like the cozy cranberry orange spiced latte paired with a small baked oat bite.
• Portion tip: keep to a 12-ounce cup and add a protein-rich side to make the drink feel like a quick, high protein meal.

VARIATIONS

• Healthier version: Use unsweetened almond or oat milk and a sugar substitute like stevia or erythritol. This makes a low calorie, diabetic-friendly drink that keeps the floral taste. Call this the healthy version if you want a very low sugar cup.
• High-protein or low-carb version: Stir one scoop of unflavored whey or plant protein powder into the milk before adding rose syrup. Use unsweetened high-protein milk like pea milk to make a high protein meal in a cup that can help hunger and support muscle recovery. For a low carb version, use unsweetened almond milk and a non-nutritive sweetener. This creates a low carb, high protein drink that can fit into many plans.
• Air fryer or oven-baked version: The drink itself is not baked, but you can pair it with a quick oven-baked rose almond biscuit or air fryer cinnamon nuts. Try baking a small batch of rose-scented shortbread in the oven as a sweet bite to pair with the latte. For a faster snack, make air fryer almond clusters to add crunch.

For another seasonal latte idea that uses cream and spice in a chilled form, see the delicious iced pumpkin cream chai tea latte recipe.

FAQs

Q: Is this latte gluten free?
A: Yes. The drink uses tea, milk, and rose syrup and is naturally gluten free. Watch any added cookies or snacks that you serve with it.

Q: Can I make this diabetic-friendly?
A: Yes. Use unsweetened milk and a sugar substitute or very small amounts of honey. This makes the drink lower in sugar and more diabetic-friendly.

Q: How long does brewed butterfly pea tea last?
A: Store brewed tea in the fridge in a closed jar for up to 3 days. Keep it cold and smell for any off scent before using.

Q: Is this drink good for weight loss?
A: It can be. If you choose low calorie milk and low sugar, this drink is a lighter option and can fit into a calorie-controlled plan. Pair it with a protein source to stay full longer. Many people find it a good low calorie treat that supports weight loss goals when used as part of a healthy plan.

Q: Can I use rose water instead of rose syrup?
A: Yes. Rose water is lighter. Add a small sweetener if you want more sweetness. Start with a few drops and taste.

Q: How do I keep the colors bright?
A: Use chilled tea and pour the milk slowly over ice. Cold layers hold better. Fresh tea and fresh milk show clearer colors.

MAKE-AHEAD TIPS FOR ICED BUTTERFLY PEA & ROSE LATTE

• Brew a batch of butterfly pea tea at once and chill it in the fridge for up to three days. This makes morning or party prep fast.
• Mix rose syrup into your milk in a small jar and store it in the fridge for up to 2 days. Shake before pouring.
• Keep ice in an ice tray of tea to avoid diluting flavor when you use regular ice. This trick is great for meal prep and keeps the latte bright.
• If you plan a week of drinks, portion the tea into single-serving jars and keep a small tub of flavored milk ready. This is great for quick, pretty drinks and makes the recipe great for meal prep.

NUTRITION NOTES AND HEALTH BENEFITS

This latte can be a healthy drink choice when you control milk type and sweetener. Butterfly pea flower is rich in antioxidants and gives color without any food dye. Rose has a light scent and a long history in herbal drinks to calm the mind. Choosing plant milk like unsweetened almond milk lowers calories, making the drink a lower calorie, lighter option. Adding protein powder converts the drink into a high protein meal option you can enjoy at breakfast or after a workout.

KEY POINTS:

• Healthy version: use unsweetened milk and a sugar substitute.
• Great for meal prep: brew tea ahead and store.
• Good for weight loss: keep portion size small and add protein for fullness.
• Diabetic-friendly: skip sugar and use safe sweeteners.

Enjoy your ICED BUTTERFLY PEA & ROSE LATTE as a pretty, calm, and flexible drink. Change the milk or sweetener to make it fit your diet and taste.

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