Are you a bubble tea lover but feeling guilty about indulging? No worries! Try this healthy Chia Boba Milk Tea recipe. It’s not only delicious but also packed with fiber, omega-3s, and protein. You’ll love the surprising combination of smooth milk tea and jelly-like chia seeds. With just four simple ingredients, you can make your own Chia Boba Milk Tea at home in minutes.
Ingredients:
- 1 black tea bag
- 1 tablespoon (12 g) chia seeds
- 200ml boiled water
- 50ml milk (dairy or non-dairy, such as unsweetened almond or soy milk)
- 1 tablespoon (12 g) brown sugar (or to taste)
- Optional: Flavorings like vanilla or honey
Instructions:
- Add the chia seeds to the milk (or plant-based milk) and let them soak while you prepare the tea.
- Boil 200 ml of water and pour it over the tea bag in a mug. Let it steep for 3–5 minutes before removing the tea bag.
- Pour the milk mixture into the tea.
- Add the sugar and whisk until fully dissolved.
- Optional: Add flavoring to taste.
- Serve and enjoy!
Tips and Variations:
- Adjust the amount of sugar to suit your taste.
- Use different types of milk, such as almond or oat milk, for a creamier or dairy-free version.
- Add flavorings like vanilla, maple, caramel, or hazelnut syrup to create unique flavor combinations.
- Experiment with various tea varieties, such as green, oolong, or white tea, for distinct flavor profiles.
- For a cold milk tea, brew the tea and let it cool before mixing it with milk and sugar, then serve over ice.
- If you’re on a diet, skip the sugar. This will reduce the drink’s calories to below 100 kcal while keeping it delicious and nutritious.
Nutritional Breakdown for Boba Chia Seeds Milk Tea
with Whole Milk | with Skim Milk | with Almond Milk | with Soy Milk | |
Calories | 135 kcal | 120 kcal | 122 kcal | 130 kcal |
Carbohydrates: | 20 g | 20 g | 19 g | 20 g |
Protein: | 3.7 g | 3.7 g | 2.6 g | 3.8 g |
Fat: | 5.3 g | 4.0 g | 4.7 g | 4.8 g |
Fiber: | 4.1 g | 4.1 g | 3.9 g | 4.1 g |
By simply swapping tapioca pearls for chia seeds in bubble tea, you can enjoy a guilt-free and nutritious treat. Traditional tapioca pearls are essentially empty calories—high in carbohydrates and added sugars but low in essential nutrients. In contrast, chia seeds are a nutrient-dense superfood rich in omega-3 fatty acids, fiber, and protein. The higher fiber content promotes better digestion and prolonged satiety while helping to prevent the rapid blood sugar spikes that tapioca pearls can cause. By choosing chia seeds, you upgrade your bubble tea from a sugary indulgence into a drink with added nutritional benefits.