Here is my homemade version of Tapioca Pearls (aka boba) that will satisfy your sweet cravings yet still helps you stay on track with your fitness goals.
Using protein powder and sugar-free sweetener, you can create a healthier version of boba. Indeed, store-bought boba can be sugar and calories- bombs which come from added sugar and starch as the majority ingredients.
Therefore, you don’t have to sacrifice your love for boba tea in the name of fitness anymore because I got your back! My passion for boba and fitness has motivated me to recreate a nutritious and lower calorie version of my favorite drink.
Finally, after trials and errors, I proudly present to you my delicious and protein-packed recipe of tapioca pearls.
Below is my recipe with only 5 ingredients and the links where you can buy them.
Interested in healthy bubble teas?
Clicking this link for my THAI BOBA TEA recipe (coming soon). Sneak peak: it’s HIGH PROTEIN, SUGAR-FREE and DAIRY-FREE.
What are tapioca pearls?
Tapioca pearls is the most popular topping in bubble tea. Besides, some people call them tapioca balls, and the others prefer the name of boba pearls.
Finely ground tapioca starch, from the cassava root, is the main ingredient in boba. These pearls are round and their sizes vary from 1mm to 8mm in diameter.
The traditional boba pearls have a dark brown to black color when cooked. A delicious chewy texture that make them so hard to resist.
Are tapioca pearls healthy?
Tapioca pearls are actually as bad for your health as candies. People typically cook these balls in sugar syrup. As a result, bobas are full of sugar and high in calories.
This addictive topping has high carbohydrate contents and lack other nutrients. Therefore, it’s not advisable for diabetic patients and best to limit your consumption.
Why make tapioca pearls from scratch?
Making boba balls from scratch will give you control of the taste, quality and the overall nutritional value.
My homemade boba is a hit among my friends and my family. They taste fresh, chewier, and more flavorful compared to the store-bought ones from Asian markets.
Pre-made boba packages also contains artificial flavors, artificial food coloring and preservatives to extend shelf life. On the other hand, I use cocoa powder as natural flavor and food coloring. That’s the reason why I like to make my own tapioca pearls to control what goes into them.
My passion for nutrition and fitness challenged me to increase the nutritional value of my favorite topping. Healthier, lower-calorie bobas can easily be made using sugar-free sweetener and protein powder to increase the protein intake. Rest assured these ingredients won’t compromise the taste of the pearls.
Though making your own pearls take time and patience, I promise it’s not a waste of time. You will likely throw away your bland store-bought tapioca pearls and commit making your own boba every time after trying your homemade version.
List of ingredients :
Here are what you need to make a fit version of tapioca pearls:
Tapioca Flour – This flour is one of the most versatile gluten-free flours. A staple in gluten-free baking, this starchy, slightly sweetened flour is a great thickener which makes it perfect for boba. Try this one from Red Mill’s Tapioca flour.
Protein Powder – I personally tried all these protein powders below in my recipe and highly recommend them.
- ISOPURE Plant-based Unflavored Protein Powder for dairy-free.
- WHEY Unflavored Protein Powder if you are not lactose intolerant.
- For flavored option, use Chocolate Protein Powder, it adds even more flavors to your bobas.
Sugar-Free Sweetener – Before, I used Stevia as a sugar alternative in my cooking. However, after discovered Swerve Granular, in which Erythritol is the main ingredients, I now prefer it over stevia.
Swerve tastes just like sugar. Especially, if you don’t like the aftertaste of stevia. Give this sweetener a chance. I promise it won’t disappoint you.
Unsweetened Cocoa Powder – This ingredient is a game changer in making my boba significantly different from store-bought ones.
Whereas the pre-made pearls from Asian stores are bland, my version smell and tastes a bit chocolatey with the help of Unsweetened Cocoa Powder.
Additionally, cocoa powder will give our homemade tapioca pearls the natural black color.
How to make tapioca pearls:
STEP 1: Mix all the dry ingredients in a bowl
STEP 2: Slowly pour room-temperature water into the dry mixture.
Make sure to add a small amount of water first to test how much water is needed.
If the dough is still wet, considering to add more tapioca flour. On the other hand, add more water if the dough is too dry.
The key is not to pour in too much additional water/ flour at once. When the dough holds well and is not sticky, it’s perfect to move to the next step.
STEP 3: Massage your dough and use a rolling pin to stretch your dough out.
STEP 4: Slice the dough into small cubes and start rolling each piece with the tip of your finger to make them into balls.
STEP 5: Coat your boba pearls in another thin layer of tapioca flour.
STEP 6: In a pot of boiling water, pour in your tapioca pearls and let them cook for 20 mins.
STEP 7: Transfer your cooked pearls into another bowl with room temperature water to cool down.
BONUS TIP
If you like your boba sweeter, I recommend letting your pearls sit in honey or pure maple syrup instead of sugar syrup.
Both options are natural sweeteners with more nutritional values than sugar. Most importantly, they don’t raise your blood sugar as quickly as sugar. Go with maple syrup for a lower calorie choice.
However, it’s best to use these sweeteners in moderation.
How to store leftover Tapioca Pearls:
This recipe will make about a cup of tapioca pearls or four servings.
I store cooked tapioca pearls in a sealed food container and microwave them for 1 min every time I want to use them. Then, refrigerate for up to 3 days.
Printable Recipe
HIGH PROTEIN TAPIOCA PEARLS FROM SCRATCH
Ingredients
- 1 cup tapioca flour
- 1 scoop plant-based unflavored Isopure protein powder
- 3 tbsp unsweetened cocoa powder
- 5 tbsp Swerve Granular Sugar Replacement
- ⅓ cup room-temperature water
Instructions
- Mix ½ cup tapioca pearl in a bowl with protein powder, cocoa powder, sweetener in a bowl
- Slowly pour room-temperature water into the dry mixture. Make sure to add a small amount of water first to test how much water is needed. If the dough is still wet, considering to add the rest of tapioca flour. On the other hand, add more water if the dough is too dry. The key is not to pour in too much additional water/ flour at once. When the dough holds well and is not sticky, it's perfect to move to the next step.
- Massage your dough and use a rolling pin to stretch your dough out.
- Slice the dough into small cubes and start rolling each piece with the tip of your finger to make them into balls.
- Coat your boba pearls in another thin layer of tapioca flour to prevent them sticking together.
- Cook your tapioca pearls in boiling water for 20 mins.
- Transfer your cooked pearls into another bowl with room temperature water to cool down.
Notes
- Make sure to coat your hand and working surfaces with starch flour to prevent the dough from sticking.
- For a healthy version, the pearls are now ready to serve with your bubble tea after soaking in water.
- If you like your boba sweeter, I recommend letting your pearls sit in honey or pure maple syrup instead of sugar syrup. Go with maple syrup for a lower calorie choice.