Healthy Old Fashioned Tapioca Pudding

This healthy tapioca pudding is a delicious from-scratch vanilla pudding dotted with the fun and squishy texture of small pearl tapioca. Made from whole milk, eggs and maple syrup, this homemade tapioca recipe is a healthier take on an old fashioned, classic dessert.

This post contains affiliate links. As an Amazon Associate, I receive a small commission at no extra cost to you. Read my full disclosure here.

Did anyone else grow up taking those snack cups of tapioca pudding in their lunch to school? Man, those things were the best. I’m sure the ingredients were horrendous, but I was blissfully unaware and I thought they were so good. It has probably been a couple decades since I had one of those, but I sure remember loving them. For the sake of nostalgia, I decided to learn how to make some really good tapioca pudding from scratch for my family.

My kids are homeschooled, so they don’t know the thrill of opening their lunch box to find a cup of tapioca pudding with the top that peels off. But they do get pretty excited when there’s a fresh batch (usually double batch) of healthy tapioca pudding ready for their after school snack. I love that one of their favorite desserts actually has the health benefits from fresh milk and eggs, but without refined sugar. Healthy, yes, but it still checks all the boxes of that classic, creamy comfort food. 

what is tapioca?

A tapioca pearl is a small, white, edible ball made from tapioca starch, which is an extract of the cassava root which is a plant native to South America. While not particularly unhealthy, they don’t offer much nutritional value. Small tapioca pearls are cooked into a creamy tapioca pudding because of their fun, squishy texture. The pudding itself is more like custard as it is made from milk and eggs. 

Tapioca can be made into different sizes. Large tapioca pearls are the chewy “bubbles” in bubble tea (or boba tea). When used in trendy bubble tea, they are usually brown because they are sweetened with brown sugar. 

​what you’ll love about this recipe

no refined sugar. Don’t worry, the pudding is still sweet, thanks to natural maple syrup instead of loads of white sugar. 

thick, creamy texture. No artificial thickening agent, just the old fashioned cooking process gives this pudding its classic, custard consistency.

delicious vanilla flavor. Real vanilla extract gives this tapioca pudding such a yummy flavor.

everything you’ll need to make healthy tapioca pudding

ingredients

Small pearl tapioca – Some grocery stores carry it, or you can find it here. Do not use instant or minute tapioca. 

​Filtered water – We love and recommend our Berkey water filter. 

Raw or whole milk – Full fat milk makes the creamiest pudding, but 2% milk will work too. Just don’t use skim milk.

Eggs – Separated, the egg yolks make this pudding rich and delicious while the whites are whipped to lighten it up.

Maple syrup – If you’re trying to avoid refined sugar, this a great dessert for you. Lightly sweetened with a natural sweetener, and still so delicious.

Vanilla extract – Real vanilla extract gives the pudding a rich vanilla flavor that is so delicious.

Sea salt – Just a touch of salt enhances all of the flavors.

equipment

Medium saucepan

​Wooden spoon

Stand mixer or hand mixer with whisk attachments

how to make homemade tapioca pudding

Soak the tapioca pearls in water for 30 minutes in a medium saucepan. The tapioca pearls will expand. If there is any water left, don’t drain it. 

Add milk, lightly beaten egg yolks, half of the maple syrup, and sea salt to the tapioca mixture and cook over medium heat. Bring to a boil stirring often, and then turn the heat down to low heat.

Simmer over low heat for 15 minutes. Stir often so the tapioca does not stick to the bottom of the pot.

While the tapioca cooks, whip the egg whites and remaining 1/4 cup maple syrup with a mixer until stiff peaks form. 

Carefully temper the egg mixture by adding 1/2 cup of the hot milk and tapioca mixture to the egg whites, stirring the entire time. Do this 3 or 4 times, and then pour the egg white mixture into the tapioca.

Stir over low heat for 5 minutes.

Let cool for 15 minutes and then add the vanilla. 

Serve warm or refrigerate for a few hours and serve chilled. The pudding will thicken more as it cools. If it thickens too much, stir in a few Tablespoons of milk to thin it a bit. 

​tapioca pudding flavor variations

• Cinnamon Spice: Add a bit of cinnamon, nutmeg, cardamom or ginger for a warm, spicy touch.
• Creamy Chocolate Pudding: Whisk in some cocoa powder at then very end with the vanilla for a chocolate version.
• Fruity: Add some chopped, fresh fruit or berries on top or stir in some of this Berry Sauce.
• Caramel: Drizzle some homemade caramel over the top. Yum!
• Banana Pudding: Add some chopped bananas and a dash of cinnamon.

where to buy tapioca pearls

Some grocery stores like Whole Foods or Trader Joe’s carry small tapioca pearls. You may also be able to find them a natural food store. If you aren’t able to find any locally, you can order them online here. The brand of tapioca pearls does not matter, they should all cook similarly as long as they are the small variety.

does the size of the tapioca pearls matter?

Yes! Make sure you use small tapioca pearls for this recipe. Large pearls would change the cooking time necessary and the ratio of ingredients needed. 

​is it necessary to soak the tapioca pearls beforehand?

​If you’re following this recipe, then yes. There are other recipes out there that do not require the soaking time ahead of time, but the tapioca will need to cook longer. I prefer to soak them ahead of time so there’s less hands on time at the stove.

can this recipe be made with a dairy free alternative?

​You can use a non-dairy milk for this recipe as long as you opt for something thick and creamy like cashew milk or oat milk.

how to store healthy tapioca pudding

To store fresh: This dessert can be stored in the fridge for up to 5 days. Keep it in a bowl covered tightly with plastic wrap or a beeswax wrap, or store in an airtight container. 

To freeze for later: You can actually freeze tapioca pudding for later! Freeze it in an airtight container for up to 3 months. Thaw in the refrigerator and give it a stir before serving as it may separate a bit. 

more healthy dessert recipes you’ll love

• Raw Milk Ice Cream
• Sourdough Peach Cobbler
• Sourdough Chocolate Chip Cookies
• Blueberry Kefir Popsicles
• Sourdough Pop Tarts

recipe card for healthy tapioca pudding

save this recipe for later