Sometimes, all you need is a warm, comforting drink to keep you going. If you’re on the keto diet or just looking for a low-carb, sugar-free treat, Keto Spiced Rooibos Tea might become your next favorite thing. It’s rich, slightly sweet, spiced just right, and won’t mess with your macros. Bonus? It’s caffeine-free, so you can sip it anytime without worrying about staying up all night.
In this article, I’ll walk you through everything you need to know—from what makes this tea so special to how to make it step by step. Let’s get straight to it!
What is Rooibos Tea?
Rooibos (pronounced roy-boss) is a naturally caffeine-free herbal tea that comes from South Africa. It’s made from the leaves of the Aspalathus linearis plant and has a rich, earthy flavor with a natural hint of sweetness. It’s kind of like a mix between black tea and honey in taste, but smoother and more mellow.
What makes rooibos extra appealing for keto is that it’s naturally carb-free and doesn’t need much sweetening. Plus, it’s loaded with antioxidants, making it a healthy addition to your day.
Why Add Spices?
Spices take this tea to a whole new level. They not only enhance the flavor but also bring their own health benefits. Here are the key spices you’ll want to use:
- Cinnamon: Adds warmth and a natural sweetness. Cinnamon is also known to help with blood sugar control, which is a win for anyone on keto.
- Ginger: Gives a bit of zing and helps with digestion.
- Cardamom: A subtle floral touch that adds depth.
- Cloves: Tiny but mighty, these pack a punch of flavor and pair perfectly with rooibos.
- Nutmeg (optional): A pinch adds coziness, especially if you’re making this during the colder months.
These spices combine to create a chai-inspired vibe without overpowering the tea’s natural flavor.
Ingredients for Keto Spiced Rooibos Tea
Here’s what you’ll need for 2 servings:
For the Tea Base:
- 2 cups of water
- 2 rooibos tea bags (or 2 teaspoons of loose-leaf rooibos tea)
Spices:
- 1 cinnamon stick (or 1/2 teaspoon ground cinnamon)
- 3-4 whole cloves (or a pinch of ground cloves)
- 1/4 teaspoon ground cardamom (or 2 crushed pods)
- 1/2 teaspoon ground ginger (or a small piece of fresh ginger, sliced)
- Pinch of nutmeg (optional)
To Make It Creamy:
- 1/2 cup unsweetened almond milk or coconut milk
- 1-2 tablespoons heavy cream (for extra richness)
Sweetener:
- 1-2 teaspoons erythritol, monk fruit sweetener, or stevia (adjust to taste)
Step-by-Step Instructions
1. Boil the Water with Spices
Start by bringing the water to a boil in a medium-sized pot or kettle. Once it’s boiling, toss in all the spices. Let them simmer for about 5 minutes so the flavors have time to infuse the water.
💡 Pro Tip: Lightly crush the cinnamon stick and cardamom pods with the back of a spoon before adding them. This helps release their oils for a stronger flavor.
2. Add the Rooibos
After the spices have steeped, add the rooibos tea bags (or loose-leaf tea in a tea strainer). Let the tea steep for 5-7 minutes. Rooibos is forgiving, so it won’t get bitter even if you leave it a little longer.
3. Heat the Milk
While your tea is steeping, warm the almond milk and heavy cream in a small saucepan over low heat. Don’t let it boil—just heat it until it’s steamy.
4. Combine and Sweeten
Remove the tea bags or strainer from the pot and strain the tea into your favorite mugs. Stir in the warm milk mixture and add your sweetener of choice. Taste and adjust as needed.
5. Optional Toppings
For extra flair, sprinkle a little ground cinnamon or nutmeg on top. You can even add a dollop of unsweetened whipped cream if you’re feeling fancy.
Why It’s Keto-Friendly
This recipe is low in carbs, thanks to the absence of sugar and the use of keto-approved sweeteners. Almond milk and coconut milk are great for keto since they’re lower in carbs compared to regular milk. Heavy cream adds that luscious texture and a dose of healthy fats.
Here’s the approximate nutritional breakdown for one serving (assuming you’re using almond milk and erythritol):
- Calories: 80-100
- Net Carbs: 1-2 grams
- Fat: 7-9 grams
- Protein: 1-2 grams
When to Drink Keto Spiced Rooibos Tea
This tea is versatile and works well in different situations:
- Morning Boost (Without Caffeine): If you’re avoiding caffeine but still want something warm and satisfying, this tea is perfect.
- Afternoon Pick-Me-Up: It’s cozy and filling, making it a great choice for when hunger strikes between meals.
- Evening Wind-Down: Since it’s caffeine-free, it won’t disrupt your sleep. Pair it with a keto-friendly dessert for a little treat.
Variations to Try
1. Iced Version
Let the spiced rooibos tea cool completely, then pour it over ice. You can skip the milk for a lighter option or blend it with ice for a creamy, frozen treat.
2. Bulletproof Style
For an extra keto twist, blend the tea with 1 tablespoon of grass-fed butter or coconut oil. This turns it into a frothy, energy-boosting drink.
3. Pumpkin Spice Rooibos
Add 1/2 teaspoon of pumpkin pie spice to the mix for a fall-inspired flavor.
Storage Tips
If you want to make a big batch, prepare the spiced tea base without the milk. Store it in the fridge for up to 3 days. When you’re ready to serve, simply reheat it and add the milk and sweetener.
Why You will Love This Recipe
This recipe hits that perfect mix of cozy, healthy, and Instagram-worthy. The deep amber color of the tea combined with the creamy swirl of milk is just begging to be photographed. Plus, it’s easy to customize, fits right into keto macros, and feels like a little luxury you can enjoy every day.
Conclusion
Keto Spiced Rooibos Tea isn’t just a drink—it’s an experience. It’s warm, soothing, and packed with flavor, all while being low-carb and guilt-free. Whether you’re cozying up with a book, catching up with friends, or just taking a moment for yourself, this tea is a delicious way to make that moment even better.
PrintHow to Make the Perfect Keto Spiced Rooibos Tea
This Keto Spiced Rooibos Tea is a creamy, low-carb, sugar-free drink loaded with warm spices like cinnamon, ginger, and cardamom. Perfect for anyone on the keto diet or looking for a soothing, caffeine-free beverage that fits into their healthy lifestyle.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: 2 servings 1x
- Category: Drink
- Method: Stovetop
- Cuisine: South African-inspired, Keto, Low-Carb
Ingredients
- 2 cups water
- 2 rooibos tea bags (or 2 tsp loose-leaf rooibos tea)
- 1 cinnamon stick (or 1/2 tsp ground cinnamon)
- 3–4 whole cloves (or a pinch of ground cloves)
- 1/4 tsp ground cardamom (or 2 crushed pods)
- 1/2 tsp ground ginger (or a small slice of fresh ginger)
- Pinch of nutmeg (optional)
- 1/2 cup unsweetened almond milk or coconut milk
- 1–2 tbsp heavy cream
- 1–2 tsp erythritol, monk fruit sweetener, or stevia (to taste)
Instructions
- Bring the water to a boil in a medium-sized pot. Add the cinnamon, cloves, cardamom, ginger, and nutmeg (if using). Simmer for 5 minutes to infuse the spices.
- Add the rooibos tea bags or loose-leaf tea. Steep for 5-7 minutes.
- While the tea is steeping, heat the almond milk and heavy cream in a small saucepan over low heat until warm.
- Remove the tea bags or strain the tea into mugs. Stir in the warm milk mixture and sweetener.
- Taste and adjust the sweetness if needed. Optionally, sprinkle with a pinch of cinnamon or nutmeg for garnish.
Notes
- To make an iced version, let the tea cool and pour it over ice.
- You can skip the milk for a lighter tea or blend it with coconut oil for a bulletproof version.
- Store leftover spiced tea base (without milk) in the fridge for up to 3 days. Reheat and add milk when serving.
Nutrition
- Serving Size: 1 serving
- Calories: 85 Sugar: 0g Sodium: 30mg Fat: 7g Saturated Fat: 4g Unsaturated Fat: 3g Trans Fat: 0g Carbohydrates: 1-2g Fiber: 0g Protein: 1g Cholesterol: 20mg