Bubble tea is usually high in sugar and carbohydrates and does not fit a low-carb diet like keto. You can, however, make keto boba tea using keto boba pearls and a few other simple swaps. Find out how to create a keto-friendly bubble tea at home!
The good thing about boba tea is that it can almost always be altered to fit a person’s dietary restrictions. This keto boba tea is low in carbs without sacrificing flavor. This recipe uses heavy cream, sugar-free sweetener, and gelatin-based boba pearls.Print
What Is the Nutritional Information for This Keto Boba Recipe?
Following the boba tea recipe above will create a sugar-free bubble tea with low carbs. Each serving of this bubble tea has the following:
The majority of the sugar and carbohydrates come from the heavy cream. The calories come from the heavy cream and the keto boba pearls. Teas typically contain less than one calorie and carb per cup.
Are Traditional Tapioca Pearls High in Carbs?
Yes, a half cup of tapioca pearls contains 67.5 grams of carbs. There is less than 1 gram of fiber in half a cup of tapioca pearls, making them unsuitable for the keto diet. The ketogenic lifestyle generally limits carb intake to less than 50 grams daily.
Keto-friendly tapioca pearls are made from gelatin, tea, and oil. A half cup of keto tapioca pearls made this way contains under 0 grams of net carbs. Essentially, gelatin is combined with hot water and left to set. The gelatin is then sucked into a dropper, and tiny gelatin boba pearls are dropped into very cold oil, creating ketogenic boba.
Which Milk Tea Dairy Options Are High in Carbs?
Dairy milk and some non-dairy milk are high in carbs.
|Type of milk
|Net carbs per 1/2 cup
Keto-friendly milk options include heavy cream, half and half, almond milk, cashew milk, soy milk, and flax milk. Some coconut milk has five net carbs per cup, which is 1/5 of the daily carb total for the keto diet. Be sure to check the nutritional information of the coconut milk before adding it to your bubble tea.
4 Ways to Lessen the Sugar Content in Bubble Tea
Bubble tea is typically high in sugar. Here are a few ways to lower the sugar content in your bubble tea or make it sugar-free!
- Order sugar-free bubble tea, or ask for 25% sweetness.
- Request (or use) a keto sugar substitute, like stevia, erythritol, or monk fruit.
- Skip the boba pearls, ask for sugar-free jellies instead.
- Choose sugar-free toppings, like sugar-free whipped cream made from heavy cream.
Does Keto-Friendly Boba Taste as Good as Regular Boba Tea?
Keto bubble tea still tastes like sweetened boba milk tea. The most significant change would be in the low-carb, sugar-free boba pearls. Instead of tasting chewy and starchy, they’ll taste like sweetened gelatin.
Keto sweeteners taste slightly different than regular sugar. If you’re not used to them, you may notice the difference. However, keto boba tea still tastes sweet and delicious.