Worldwide love bubble tea, or boba tea, is one of the most popular drinks out there.
Usually it’s made with milk and sugar syrups but you’re in the right place if you’re looking for a healthy and naturally sweet one! Let’s get started on how to make sugar free, milk free bubble tea.
Why Go Sugar-Free and Dairy-Free?
A lot of commercially available bubble teas have added sugars and dairy, which may not be suitable for everyone’s diet. Omitting those ingredients allows you to relish a delicious drink while keeping to a healthier caloric intake.
Reduced Caloric Value – Refined sugars and dairy products add unwanted calories, which can be avoided.
Better Option – Essential nutrients are provided from natural apples and other sweeteners.
Compatible With Different Dietary Needs – Ideal for vegans, people who are lactose intolerant, and those looking to cut down on sugar.
Ingredients for Naturally Sweet Bubble Tea
For bubble tea sans milk and sugar, here’s everything you will need:
Tea Base
- 2 cups of brewed tea (black, green, chamomile or hibiscus herbal tea)
Natural Sweeteners
- 1 tablespoon of raw honey (optional for non-vegan)
- 1-2 medjool dates (blended into the drink)
- Stevia or monk fruit extract (optional, for further sweetness)
- Fresh fruit puree (mango, banana, berries or apple for natural sweetness)
Tapioca Pearls (Boba)
- ½ cup tapioca pearls (sugar free and naturally sourced)
- 4 cups water for boiling
Optional Add-Ins
- ½ teaspoon vanilla extract
- Coconut water (to aid hydration with a hint of sweetness)
- Mint leaves or cinnamon for flavor
How to Make Naturally Sweet Bubble Tea
Step 1: Tea Base
- For black, green and herbal teas, put either tea leaves or a tea bag in a cup of hot water and steep for 5-7 minutes.
- Once you’ve brewed let it cool to room temperature. Or chill it in the fridge.
Step 2: Cook the Tapioca Pearls
- Add 4 cups of water and boil.
- Add tapioca pearls and stir.
- Boil for 10-15 minutes or until cooked.
- Drain and rinse with cold water.
- Soak in coconut water or fruit puree.
Step 3: Naturally Sweeten Your Bubble Tea
- Blend 1-2 medjool dates with
- 1/4 cup of brewed tea and you have a natural sweetener.
- If using fresh fruit puree, blend with the tea until smooth.
- Add stevia or monk fruit extract if you want extra sweet.
Step 4: Assemble the Bubble Tea
- Add the tapioca pearls into a glass.
- Pour the chilled tea into the glass over the pearls.
- Add your sweetener of choice; date syrup, fruit puree, or honey for non vegans.
- For a more refreshing sip, add ice cubes.
- Add mint leaves or a cinnamon stick for garnish if preferred.
Tips for Perfecting Your Sugar-Free Bubble Tea
Select for the Best Tea – While black tea is strong and sturdy, green tea gives a more soft and earthy taste. Herbal teas often add a natural sweet and floral touch.
Try Fruits – You can sweeten drinks with mango, banana or berries without sugar.
Adjust Tapioca Pearl Softness – Don’t overcook the pearls or they’ll turn soft or mushy.
Add Natural Extracts – Vanilla and cinnamon gives a more natural flavor without synthetics.
Make sure to keep it Cool – For a twist, serve with lots of ice or blend into a slushy drink.
It is simpler to drink bubble tea without milk and sugar, and it can turn out delicious with a few steps.
Using sweeteners along with some ingredients can make tea sweeter while also making it much healthier. There are various ways to taste sweet bubble tea, so try them all to find your personal favorite
FAQs
Does Bubble Tea Have Any Acidic Flavors?
Indeed, bubble tea has the potential to be acidic. Well, just so you can understand it better, below is a summary of its potential sources of acidity.
1. Tea Base Acidity
Black and green tea, the two most popular types of tea used in bubble tea, are slightly acidic with a pH range of 4.9 to 6.5.
Herbal teas like chamomile or rooibos are less acidic than other herbal teas so it’s gentler on the stomach.
2. Added Ingredients
- Certain ingredients such as fruit flavors and syrups (lemon, passion fruit, berries) have a tendency to increase acidity.
- Milk or are slightly plant-based, neutralizes acidity rather gradually.
- Tapioca or pearl itself is neutral. But over-sweetened sugary syrup does contribute to an increase in acidity.
3. Effect on Digestion and Teeth
- The sugar, combined with the acidity, has the potential to weaken tooth enamel over time.
- If you have a sensitive stomach use low acid tea.
4. How to reduce acidity?
- Use sourless tea like rooibos or chamomile
- To combat the sourness use plant based milk.
- Steer clear from artificial sweeteners, go for the real.
Does Bubble Tea Have Caffeine Content?
Caffeinated bubble tea is available, but depending on the type of tea used, some variations may have little to no caffeine. Below are the caffeine levels present in various options of bubble tea:
1. Caffeine Levels Based on Tea Type:
Black Tea Bubble Tea – 40-70mg
Green Tea Bubble Tea – 30-50mg
Oolong Tea Bubble Tea – 30-60mg
Matcha Bubble Tea – 60-80
Herbal Tea Bubble Tea – honeybush, chamomile, rooibos, peppermint (caffeine free)
2. Do Tapioca Pearls (Boba) Contain Caffeine?
No, tapioca pearls do not come with any caffeine contents. The tea base holds all of the caffeine in bubble tea.
3. How Is Caffeine Level Controlled In Bubble Tea?
- Use herbal tea bases to make bubble tea devoid of caffeine.
- Go for the decaffeinated versions of tea.
- Add more milk or other plant based products into the smoothies to dilute the content of caffeine.
- No caffeine bubble tea is great for those who can’t take caffeine or need a night time drink!
How Do You Sweeten Bubble Tea Without Using Sugar?
Medjool dates, ripe bananas and mango puree are sweeteners that can add sweetness to your drink without any artificial sugars. Stevia and monk fruit extract are other great options that are sugar free.
Is Creamy Possible Without Dairy?
Absolutely! Creaminess can be added by incorporating blended coconut, almond, or oat milk. These options provide a thick texture while remaining dairy free.
How Much Bubble Tea Should You Drink?
General Recommendation
- 1-2 cups per week is the recommended intake if you enjoy bubble tea on a regular basis.
- It is best to limit sugar-based, calorie dense foods to occasional treat levels.
Things to Consider:
Caloric Intake– Traditional bubble tea with milk and sugar can have a range of 200-500 calories per cup, with sugar-free and dairy-free versions being lower.
Tapioca Pearls (Boba)– The main source of calories are carbohydrates which you want to keep an eye on.
Caffeine Sensitivity– Always consider the black or green tea content, especially in the evening.
Hydration Balance – Bubble tea is more of a compliment rather than a replacement of water.
Preparing boba at home is an excellent way to enjoy bubble tea while keeping it healthy and not overloading the drink with sugar!
