If you love the cozy ritual of a latte but need a beverage without caffeine, this rooibos tea latte might be your new favorite cup. Smooth, gently sweet, and naturally caffeine-free, rooibos makes a beautiful base for a creamy, comforting drink you can enjoy any time of day-morning, afternoon, or even right before bed.
This is a great recipe for a warm latte with all the cozy vibes of a chai tea or London fog, without the caffeine spike.
It's simple to make at home and easy to keep low-carb and blood sugar friendly.
what is rooibos?
Rooibos (pronounced ROY-bose or ROY-boss depending on where you live) is a herbal tea made from the leaves of Aspalathus linearis, a plant native to a specific region of South Africa.
I was first introduced to this tea when I spent a summer in South Africa and I quickly discovered that it's essentially their national drink.
When translated from Afrikaans, it means "red bush," and is sometimes called red bush tea.
While it looks similar to black tea with a distinct red hue once brewed, rooibos is completely caffeine-free and naturally low in tannins, which makes it smooth and gentle on digestion.
Flavor-wise, rooibos is mildly sweet and earthy (some describe it as woody) with subtle notes of vanilla and honey-perfect for pairing with warm spices and frothy milk.
At first, I felt that the flavor took some time to get used to, but now I love rooibos tea and it's one I always have on hand.
health benefits of rooibos tea
Not only is this red tea free of caffeine, but it's also incredibly rich in flavanoids and other antioxidants which may help reduce inflammation and support blood sugar balance.
When compared to black and green tea, rooibos is also lower in tannins and oxalates, which makes it easier on digestion.
With its mild, naturally sweet flavor, rooibos is an easy, blood-sugar-friendly choice you can enjoy any time of day without disrupting sleep or relying on added sugar.
why you'll love this rooibos tea latte
Here in the United States, rooibos tea is not hard to find, and it's even on the menu at certain coffee and specialty tea shops.
Many grocery stores carry red rooibos tea bags or blends made with rooibos, but I particularly love Numi rooibos which I find on Amazon and Thrive Market.
The flavor is mildly sweet but earthy, and when you add warm milk and a low-carb sweetener, you'll get a drink just as cozy as a London fog or a chai latte that is completely caffeine-free.
This means you can enjoy a rooibos tea latte any time of day!
It's a great option if you:
- Want a cozy, latte-style drink without caffeine
- Are looking for a low-carb or sugar-free alternative to coffee shop drinks
- Prefer something gentle on your stomach in the evening
- Love warming flavors without additives
- Want to sip on a warm, delicious drink that will also support your overall health.
ingredients for a rooibos tea latte
You'll need just a handful of ingredients for this drink:
- Rooibos tea bags: You can use one tea bag but for a stronger rooibos flavor that isn't overpowered by the cream, I opt for two tea bags.
- Half-and-half, cream, or non-dairy milk: The milk is your choice! To keep it low carb, I use organic half-and-half but cream works, too. If blood sugar balance is not a concern, regular whole milk is also good. For a non-dairy beverage, choose unsweetened almond milk, cashew milk, or coconut milk (preferably canned).
- Hot water: A must for brewing tea! Use hot, filtered water.
- Flavor additions: Vanilla extract, your sweetener of choice, and a dash of cinnamon are all optional add-ins.
how to make a rooibos tea latte
The key to a great rooibos latte is steeping the tea strong and then finishing it with warm, frothed half-and-half.
This is my preferred low-carb option, but you can also create a dairy-free latte by using unsweetened almond milk, cashew milk, or coconut milk. Sometimes I'll use a splash of heavy cream or a mix of cream and almond milk which also works beautifully.
Here's a look at the process but be sure to scroll to the bottom of the page for all of the details:
In about 8 ounces of hot water, brew two tea bags of rooibos tea. Let it steep about 5-6 minutes.
While the tea steeps, microwave your half-and-half (or milk of choice) in a heat-proof mug or glass measuring cup for 20-30 seconds. Remove and use a handheld frother to lightly froth the milk.
I like to add a teaspoon of liquid allulose or maple syrup (you can use your favorite low-carb sweetener blends here) but a sweetener is not necessary.
When the tea is done steeping, pour the frothed milk on top and sprinkle with a pinch of cinnamon or nutmeg. These spices enhance rooibos' natural sweetness. Sip and enjoy!
rooibos tea latte variations
Once you've mastered the basic latte, try one of these delicious twists:
- Vanilla Rooibos Latte: Add vanilla extract or a bit of vanilla protein powder
- Spiced Rooibos Latte: Stir in nutmeg, ginger, or cardamom
- Honey-Free "Honey" Latte: Use a honey-style keto syrup for warmth without the sugar
- Creamy Coconut Rooibos Latte: Use full-fat canned coconut milk for a richer flavor and light coconut taste
- Rooibos Chai Latte: Use 1 rooibos tea bag and 1 chair tea bag to create a warming latte base with an intensely spiced flavor.
Rooibos tea lattes are one of those simple pleasures that feel indulgent but fit beautifully into a real-food, low-carb lifestyle.
Whether you're replacing an afternoon coffee or winding down in the evening, this caffeine-free latte offers comfort in a mug-no crash, no jitters, just warmth and calm.
If you're craving something cozy, creamy, and gently sweet, this rooibos tea latte deserves a spot in your regular warm drink rotation.
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Rooibos Tea Latte (Low Carb, Caffeine-Free)
Warming and cozy, this rooibos tea latte is a delightful drink that is naturally caffeine-free and high in antioxidants- sip it any time of day! With a mildly sweet flavor, rooibos tea can be enjoyed with or without sweetener. This easy recipe includes several variations, including dairy-free options.
Ingredients
- 8 ounces filtered hot water
- 2 rooibos tea bags
- ¼ cup half-and-half (see notes for subs)
- ½ to 1 teaspoon liquid allulose or pure maple syrup (optional)
- ¼ teaspoon vanilla extract (optional)
- dash of ground cinnamon or nutmeg
Instructions
- Add 8 ounces of hot water to a large mug. Add the rooibos tea bags and let them steep for 5-6 minutes.
- While the tea steeps, add the half-and-half (or milk of choice) to a glass measuring cup or heat-proof mug. Microwave for 20-30 seconds or until very warm.
- Add the sweetener and vanilla (if using) to the cream (I like to start with ½ teaspoon of sweetener and add more as needed). Use a handheld frother to lightly froth it.
- Pour the cream/milk into your mug with the steeped tea. Sprinkle the cinnamon or nutmeg on top. Sip and enjoy!
Notes
Rooibos has a naturally sweet flavor which is enhanced by spices like cinnamon and nutmeg. If you usually prefer a lightly sweet option, I recommend tasting the latte before adding sweetener. You may find that it doesn't need any!
Dairy-free options: You can swap out the half-and-half for unsweetened almond milk, cashew milk, or full-fat (canned) coconut milk.
Sweetener options: If blood sugar balance is not a concern, you can use pure maple syrup or honey. Other low-carb sweeteners like granulated monkfruit sweetener with allulose, pure granulated allulose, or liquid monkfruit or stevia will also work. Sweeten to taste.
Half-and-half substitute: If you need this drink to be keto or very low in carbs, you can use 2 tablespoons of heavy cream or whipping cream plus 2 tablespoons of unsweetened almond milk or cashew milk. This will give you a very low-carb "milk" which will add the perfect creamy texture that's not too heavy.
Did you make this recipe? Let me know!