FREE 5-Ingredient Recipe EBook

• Why You’ll Love My Iced Matcha Latte Recipe
• Ingredients & Substitutions
• How To Make An Iced Matcha Latte
• My Recipe Tips
• Flavor Variations
• My Favorite Whisk For This Recipe
• Iced Matcha Latte Recipe card
• Recipe Reviews

I’m a coffee girl through and through, but every once in a while I like to change it up with matcha lattes. And particularly in the summer months, those grassy, nutty flavors are perfect in a chilled glass. That’s when I make this iced matcha latte recipe the most. It’ll give you all those Starbucks vibes (it does for me), except it’s much kinder on your wallet — and you can customize the taste. Let’s get that matcha magic flowing!

Why You’ll Love My Iced Matcha Latte Recipe

• Smooth & creamy – Every sip is velvety smooth and earthy, and I sweeten this healthy drink naturally. The key to the perfect texture is how you mix the matcha, and the water temperature.
• Simple, yet feels fancy – 5 simple ingredients, ready in 5 minutes. Boom, I feel like I’m at the coffee shop! Skip the lines and make my iced matcha latte at home yourself… in less time than your local Starbucks.
• It’s just pretty – Okay, this might be just me, but I’m obsessed with the vibrant green color. We eat (and drink) with our eyes first!
• No coffee jitters – Matcha is magical! It’s got caffeine, yes, but also L-Theanine, which helps you relax without drowsiness [ source ]. For me, it’s the perfect gentle morning boost on calmer days, without the jitters.

Ingredients & Substitutions

Here I explain the best ingredients for my iced matcha latte recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Matcha Powder – If you’re not familiar with this green tea powder, it’s simply Japanese green tea leaves ground into a fine powder. There are different grades of matcha. I prefer ceremonial grade matcha . It’s the highest quality, super fine in texture, and has less bitterness, but it’s more expensive. You can certainly use culinary grade matcha , which is more gritty, but more affordable and great for recipes. It dissolves just fine in hot water.
• Milk Of Your Choice – I usually use almond milk for my iced matcha latte, but sometimes I swap out 1/4 cup of the milk for half and half when I want it extra creamy. You can use any kind of milk you’ve got — regular dairy milk, coconut milk, oat milk, or even hemp milk .
• Honey – Sweetener is optional, but a touch of honey adds nice sweetness that contrasts the earthy flavor of the matcha. I always use my natural sugar-free honey for this iced matcha green tea latte, but regular is fine. Maple syrup (or my sugar free maple syrup ) would also work as a substitute.
• Hot Water – To dissolve the matcha powder.
• Ice – To make it iced!

How To Make An Iced Matcha Latte

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Assemble the glasses. Divide the ice, milk, and honey between 2 glasses.
2. Dissolve the powder. Place the matcha powder in a small bowl and add hot water. (See my tips on this below.)

1. Whisk until smooth. I use a matcha whisk , but a regular whisk will work just fine.
2. Combine. Pour half of the matcha mixture in each glass, over the milk. Stir your iced matcha latte until combined.

My Recipe Tips

• Use hot water, but not boiling. Cold water won’t work because you’ll end up with clumps, but boiling water will make your iced matcha latte bitter. I recommend water at no more than 175 degrees F. I use this kettle that has built-in temperature control, but you can also just boil water and let it cool a bit in a glass measuring cup before mixing with the matcha powder.
• Dissolve the matcha completely. Make sure the powder completely dissolves in the water before you add it to your glasses, or your drink will be gritty.
• Sweeten to your taste. While my recipe suggests a tablespoon of honey, everyone’s sweetness preference varies. You can always add more sweetener at the end, or skip it if you don’t want it sweet.
• Chill your glass first. Before I start making my iced matcha latte, I pop the glass in the freezer for a few minutes. Ah, extra refreshing vibes!
• For a frothy finish, use a milk frother. This requires blending in a larger pitcher so that it doesn’t splash all over the place, but I love it when I have the extra time. I have and really like this frother . If you don’t have one, you can also blend in a blender to make it frothy.

Flavor Variations

I make the classic version of this iced matcha latte most often, but sometimes it’s fun to mix things up! Here are some variations you can try:

• Vanilla – Add 1/2 teaspoon of vanilla extract together with the milk.
• Spiced – Sprinkle a little cinnamon or pumpkin pie spice into the matcha. I like this one for those transitional fall days when I’m not sure if it’s still summer or if it’s fall yet.
• Chocolate – Stir a tablespoon of cocoa powder together with the matcha powder. I call this one an iced matcha mocha! (And now that you’ve got cocoa powder, you’ve got an excuse to whip up my sugar-free hot chocolate mix , too.)
• Minty – Muddle some fresh mint leaves in your iced matcha latte. I’ll admit I don’t love mint, but this would be lovely for a hot day if you’re a fan.
• Whipped Cream – If you’re feeling a little decadent, top your drink with whipped cream and an extra sprinkle of matcha on top. I use my sugar-free whipped cream when I’m up for it.

My Favorite Whisk For This Recipe

Although you could use a small normal whisk or even a fork, I just love my matcha whisk . It’s this cute little bamboo whisk with thin tines that help dissolve the matcha powder perfectly. Plus, it feels kind of fancy!

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 tbsp Matcha powder ▢
• ½ cup Hot water (but not boiling) ▢
• 1 ½ cup Unsweetened almond milk (or any milk of your choice) ▢
• 1 tbsp Honey (or use sugar-free honey ; optional) ▢
• 1 ½ – 2 cups Ice ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Divide the ice, milk, and honey between two glasses.
2. Place the matcha powder in a small bowl. Add the hot water.
3. Using a matcha whisk , whisk the matcha and water, until smooth and combined.
4. Pour half of the matcha mixture in each glass, over the milk. Stir until combined.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

Nutrition info does not include the optional honey.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Iced Matcha Latte

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Iced Matcha Latte

Whip up my iced matcha latte recipe in minutes! You just need matcha, water, your favorite milk, honey & ice for a refreshing, healthy drink.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/iced-matcha-latte/

Ingredients

• 1 tbsp Matcha powder
• ½ cup Hot water (but not boiling)
• 1 ½ cup Unsweetened almond milk (or any milk of your choice)
• 1 tbsp Honey (or use sugar-free honey ; optional)
• 1 ½ - 2 cups Ice

Instructions

1. Divide the ice, milk, and honey between two glasses.
2. Place the matcha powder in a small bowl. Add the hot water.
3. Using a matcha whisk , whisk the matcha and water, until smooth and combined.
4. Pour half of the matcha mixture in each glass, over the milk. Stir until combined.

Maya’s Recipe Notes

Serving size: 1 cup

Nutrition info does not include the optional honey.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)