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This Maple Iced Tea is a refined sugar-free iced tea recipe that uses pure maple syrup to add a hint of sweetness, minerals, and antioxidants to your sweet tea.

Maple syrup being poured into a glass of healthy sweet tea.

This healthy sweet tea recipe has been my go-to homemade iced tea recipe for years. It’s refreshing, simple, and has that wonderful sweetness that comes with sweet tea. I honestly didn’t even think about posting this recipe on my blog until recently.

I made this iced tea for a party and was asked for the recipe several times. Everyone loved that I used maple syrup instead of sugar. It was such a hit that I decided to share the recipe here.

If you love homemade tea recipes, try my sweet strawberry iced tea or Fresh mint tea recipes.

Sugar free iced tea in a glass with lemon.

Why this recipe works

  • It uses maple syrup, which is a healthier alternative to refined white sugar.
    • I also love that maple syrup is good for you! Not only is it full of antioxidants, but it also has nutrients like riboflavin, zinc, magnesium, calcium and potassium. 
  • It is easy to put together. All you need is three ingredients, including water!
  • It tastes delicious!

Recipe ingredients

Ingredients needed to make Maple Ice Tea.
  • Black tea bags– you can use any kind of black tea that you like.
  • Water– some of it will be boiling hot and some of it will be cold.
  • Pure maple syrup– make sure you are using pure maple syrup and not a fake pancake syrup ( which is just high fructose corn syrup or flavored sugar). Using pure maple syrup ensures that there is no sugar inside.

See recipe card below for a full list of ingredients and measurements.

Step by step instructions

Tea bags in hot water.
Step 1

Step 1: Add boiled water and tea bags to a large pitcher. Let it steep for 10-15 minutes, then remove the bags.

Maple syrup being added to sweet tea.
Step 2

Step 2: Add the maple syrup and mix.

Cold water added to iced tea.
Step 3

Step 3: Add cold water to the pitcher and mix.

Iced tea with maple syrup before refrigeration.
Step 4

Step 4: Refrigerate the tea until ready to serve.

Recipe FAQs

How many calories are in maple iced tea?

The only calories in this recipe come from the maple syrup, so if you are using the amount in this recipe, which is 1/3 cup, then one serving of this iced tea would be about 36 calories.

Can you make it sweeter?

Yes! Taste the sweet tea before you refrigerate it to make sure it is the right amount of sweetness for you. If you like very sweet sweet tea then you may want to add more maple syrup.

Can you use honey here?

Yes! You can use honey and keep the recipe the same. Just note that it won’t be Vegan if you use honey ( and if that is important to you).

Healthy sweet tea in two cups with maple syrup being poured into a cup.

Other drink recipes you’ll love!

Did you try this recipe? Please leave me a ⭐ review below!

5 from 3 votes

Maple Iced Tea Recipe

Servings: 8 servings
Prep: 15 minutes
Cook: 0 minutes
Chililng time: 2 hours
Total: 2 hours 15 minutes
Maple syrup being poured into a glass of healthy sweet tea.
A sugar-free iced tea recipe that uses pure maple syrup to add a hint of sweetness, minerals, and antioxidants to your sweet tea.

Ingredients 

  • 6 black tea bags, (English breakfast)
  • 8 cups water, (4 cups boiling, 4 cups cold)
  • 1/3 cup pure maple syrup
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Instructions 

  • Add boiling water to a large container and then add tea bags. Let the tea bags steep for 10-15 minutes. Mix and then remove the tea bags.
  • Add the maple syrup to the container and mix. Then add the cold water. Put in the fridge for a few hours.

Notes

Note: Taste the sweet tea before you refrigerate it to make sure it is the right amount of sweetness for you. If you like very sweet sweet tea then you may want to add more maple syrup.

Nutrition

Calories: 36kcalCarbohydrates: 9gSodium: 13mgPotassium: 30mgSugar: 8gCalcium: 22mgIron: 0.01mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Drinks
Cuisine: American
Tried this recipe?Mention @perchancetocook or tag #perchancetocook!
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6 Comments

  1. A couple things worth nothing with your ingredients and preparation method here. I’ll do them in order I noticed them.

    First being that while maple syrup isn’t refined sugar it’s still basically pure sugar so other than the trace amount of minerals and stuff in it it’s not really ‘good’ for you. Second would be steep time. 10-15 minutes using a loose leaf or whole leaf black tea and it’s going to be so bitter you’ll have trouble drinking it. Lastly is with your personal prep method shown and that is you poured boiling water directly into a plastic container, which is quite literally the worst thing you could do with it in terms of food prep. Any and all plastic containers, even BPA free are bad for you as they leach into your food. it’s worse for hot food and boiling water causes massive amounts of it to leech into the water. All that being said, mixing maple syrup and lemon with a nice black tea is a great idea. I thought of it earlier today and was wondering what sort of recipes others had come up with in those regards. Take care <3

  2. Maple syrup, even the realest real real stuff, is sugar. sugar and water and traces of various compounds in sugar maple tree sap

    1. It actually does have a decent amount of zinc and manganese in it. It’s also about 75% glucose, 25% fructose so it will generally have less of an inflammatory response than consuming the same weight in table sugar (sucrose). which is 50:50.5 stars