Global · drink

Sugar-Free Lemon and Mint Iced Tea

Sugar-Free Lemon and Mint Iced Tea — from HK’s Keto & Low Carb Recipes's cooking video Watch how it’s made · 10:51

Video by HK’s Keto & Low Carb Recipes on YouTube · Open on YouTube

10 min · plus a few hours chillingMakes 2 × 1 glass (250 ml) over ice8 kcal a portion
  • Low carb (2.2 g net carbs) but not keto: 5% of the energy is from fat, and keto meals get about 60% or more
  • Vegan
  • Gluten-free ingredients
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

Sweetened with stevia instead of sugar, so it has no added sugar and is practically calorie-free (under 10 kcal a glass): a refreshing swap for bottled iced teas and soft drinks.

Printable PDFA4

The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.

Ingredients 8

Method

Tap a time to watch that step in the video.

  1. Zest a lemon and set the zest aside. Put a handful of mint leaves in a heatproof jug and crush them lightly with a pestle to bruise them, without turning them into a paste. 1:15
  2. Boil the kettle and wait until the water stops bubbling (about 95 °C). Pour 500 ml over the mint and add 2 black tea bags (1 bag per 250 ml). Brew for 4 minutes, or 3 for a milder tea, then remove the bags. 1:58
  3. Stir in the lemon zest, 2 tbsp lemon juice and 2–3 tsp sweetener. Taste and adjust. 2:47
  4. Let it cool, then chill in the fridge for a few hours. 3:10
  5. Fill two glasses with ice, strain the tea over it and garnish each with a lemon slice and a mint sprig. 3:16

Tip. Use any tea you like, such as green tea. HK's other two flavours: mash 50 g blueberries in the jug before adding the water, or grate in a small piece of ginger and finish with lemon juice.

The method is a summary in our words — the video shows every step.

One portion, 1 glass (250 ml) over ice, gives you 1 of 2

Energy8 kcal30 kJ
Protein0.1 g0% of a day
Fibre0.2 g1% of a day
Carbohydrate2.3 g2.2 g net · 0.5 g sugars1% of a day
Fat0.1 g0 g saturated0% of a day
Sodium10 mg0% of a day

Where the energy comes from one serve

  • Net carbs 87%
  • Protein 4%
  • Fat 9%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Vitamins & minerals % of a day, one serve · tap for more

No vitamin or mineral reaches 10% of a day in one serve.

Show the other 15
Vitamin C9%

8.3 mg a serve, mostly from lemon juice (70%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Folate4%

18 µg a serve, mostly from black tea (70%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Potassium3%

120 mg a serve, mostly from black tea (77%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium2%

9.7 mg a serve, mostly from black tea (77%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Iron1%

0.1 mg a serve, mostly from mint (38%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Zinc1%

0.1 mg a serve, mostly from black tea (60%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B61%

0 mg a serve, mostly from lemon juice (64%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Calcium0%

4.4 mg a serve, mostly from mint (56%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin A0%

2.7 µg a serve, mostly from mint (80%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin E0%

0 mg a serve, mostly from lemon juice (74%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin K0%

0 µg a serve. Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Selenium0%

0 µg a serve, mostly from lemon juice (72%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Omega-30%

0 g a serve, mostly from mint (80%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

You might also like

Browse all 953 recipes

Recipe and video by HK’s Keto & Low Carb Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.