Module 5 · Fermentation
Low-Sugar Kombucha
Low-Sugar Kombucha is a keto dish with 5 g net carbs, 0 g protein and 0 g fat per serving (10 kcal). It serves 4 and takes 200 hours in total.
A fizzy tart tonic where the culture consumes most of the sugar; a longer ferment means less sugar. Ferment 7-10 days. Nutrition values are estimates.
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Allergens in this Ketogeni recipe: no regulated allergen identified from the listed ingredients. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 4 servings · Active time: 20 min · Total time: 8 days
| Per serving | Amount |
|---|---|
| Net carbohydrates | 5 g |
| Protein | 0 g |
| Fat | 0 g |
| Energy | 10 kcal |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 1 l filtered water
- 4 g organic black or green tea
- 60 g organic cane sugar
- 1 pcs SCOBY with 100 ml unflavoured starter kombucha
- 3 slices organic ginger or lemon
Step-by-step method
- Boil the water, steep the tea 5 minutes, remove it and stir in the sugar.
- Cool completely to room temperature; hot tea kills the SCOBY.
- Pour into a clean glass jar, add starter kombucha and the SCOBY.
- Cover with cloth and a rubber band; keep at 20-24 C out of sun for 7-10 days, tasting from day 7 with a clean straw.
- Save the SCOBY and 100 ml liquid for the next batch.
- Optional fizz: bottle with flavourings in a pressure-rated swing-top bottle, leave 2-3 days, burp daily, then refrigerate.
Chef’s tips
- Longest ferment gives the lowest sugar and the most tang.
- Brown strings and a new cloudy baby SCOBY are normal.
- Fuzzy dry mould on the SCOBY: discard everything and start again.
- Bottles build pressure; chill to stop fermenting.
- Start with 100 ml servings; serve with fish and a big green salad, or use as a vinaigrette on bitter leaves.
Variations
- Water kefir: grains, organic cane sugar and water, 24-48 hours
- Ginger-lemon or hibiscus second ferment
Storage
Bottled kombucha refrigerated 1-2 months; SCOBY hotel at room temperature for months. Carb note: residual sugar varies a lot with fermentation time — roughly 2–6 g per glass. Ferment longer for less; if you are counting to stay under 20 g/day, measure or skip it.
Questions and answers
How many net carbs are in Low-Sugar Kombucha?
One serving has 5 g net carbohydrates, 0 g protein and 0 g fat (10 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make Low-Sugar Kombucha ahead, store or freeze it?
Bottled kombucha refrigerated 1-2 months; SCOBY hotel at room temperature for months. Carb note: residual sugar varies a lot with fermentation time — roughly 2–6 g per glass. Ferment longer for less; if you are counting to stay under 20 g/day, measure or skip it.
Which allergens are in Low-Sugar Kombucha?
None of the 14 allergens listed in EU law are in this recipe. Always check the labels of the products you use.
Is Low-Sugar Kombucha vegan?
Yes. The recipe contains no meat, fish, eggs, dairy or other animal products.
Can I vary Low-Sugar Kombucha?
Yes. Water kefir: grains, organic cane sugar and water, 24-48 hours. Ginger-lemon or hibiscus second ferment.