Synonymous with pumpkin spice lattes, apple cider, and seasonal fall sangria, fall drinks are a highly anticipated and nostalgic highlight of the season. And though we love the classic versions of these recipes, what if you could enjoy all the flavors of autumn in a better-for-you way? Made with whole foods ingredients, superfoods, and all your favorite spices, we’re reinventing traditional recipes and giving them a health-boosting twist. Not only do these drinks taste delicious, but because they contain ingredients that fight inflammation, they’re great for your blood sugar, weight, and even your cognitive health. Ahead, the best anti-inflammatory fall drinks, including twists on the classics and new recipe ideas you may not have tried!
The Best Anti-Inflammatory Fall-Flavored Drinks To Add to Your Seasonal Menu
#1 Pumpkin Spice Golden Milk Latte
Pumpkin spice is the quintessential fall flavor, but rather than enjoy a traditionally-made version (full of excess sugar and processed syrups), we’re giving it an inflammation-busting, health-centric twist. Infused with anti-inflammatory spices such as turmeric and cinnamon, naturally sweetened with dates, and made dairy-free, this pumpkin spice golden milk latte is a perfect blend of healthy and tasty. Make sure to add a sprinkle of black pepper to increase the bioavailability and boost the anti-inflammatory properties of turmeric.
Ingredients:
- 1 cup dairy-free milk, unsweetened (such as oat, almond, or cashew)
- 2 tbsp pure unsweetened pumpkin puree
- 2 tsp. Pure maple syrup
- 1- 2 tsp pumpkin pie spice
- ½ tsp turmeric powder
- ½ tsp cinnamon
- 2 tsp vanilla extract
- Dash black pepper
- Coconut whipped cream, to serve, optional
Directions:
Step #1: In a blender, combine the almond milk, pumpkin puree, pure maple syrup, spices, and vanilla extract. Blend until smooth and creamy.
Step #2: Add the mixture to a saucepan over medium heat for 2-3 minutes.
Step #3: Pour into a large mug. Option to use a handheld mixer to froth. Serve and enjoy, or top with an optional dollop of coconut whipped cream.
#2 Gingerbread Latte
Featuring warming and zesty ginger, an anti-inflammatory powerhouse, this comforting latte is a must-have fall menu item that’s completely guilt-free — and actually quite healthy. Rather than use simple syrup or refined sugar, this healthy homemade latte is sweetened naturally with mineral-rich molasses and maple syrup. Plus, it contains numerous ingredients that help to balance blood sugar and aid digestion, making it a worthwhile fall menu addition.
Ingredients:
- ½ tsp ground cinnamon
- ½ tsp ground ginger
- ¼ tsp ground nutmeg
- ¼ tsp ground cloves
- ½ tbsp blackstrap molasses
- ½ tbsp vanilla extract
- 2 tsp pure maple syrup
- 1 cup dairy-free milk, unsweetened (oat, almond, or cashew milk)
- 2 shots of espresso (or ½ cup strongly brewed hot coffee)
- Coconut whipped cream, to serve, optional
Directions:
Step #1: Heat your dairy-free milk of choice to desired temperature, and brew your espresso shots.
Step #2: Combine the warmed non-dairy milk, molasses, maple syrup, vanilla extract, espresso, and spices to a high-speed blender and blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.
Step #3: Pour into a mug and enjoy!
#3 Spiced Pear Smoothie
If you’re not ready to give up smoothie season, this fall-flavored recipe is the perfect recipe for that summer-to-fall transition. Naturally sweetened with fiber-rich dates, seasonal pears, and a pinch of anti-inflammatory cinnamon and ginger, it will provide all the sweetness without the blood sugar spike. Plus, the added Greek yogurt and protein powder give it a natural protein boost, helping to further reduce inflammation, boost satiety, and even support cognitive health.
Ingredients:
- ¾ – 1 cup almond milk
- 1 ripe pear, chopped
- 2 Medjool dates, pitted
- ½ tsp ground cinnamon
- ½ tsp ground ginger
- 1 tsp pure vanilla extract
- ½ cup unsweetened Greek yogurt
- 1 scoop vanilla protein powder (or ¼ cup oats)
- Ice, to serve
Directions:
Step #1: Add the non-dairy milk to the base of a high-speed blender, then add all the remaining ingredients. Blend until smooth and creamy. Taste test, adjusting any ingredients as desired.
Step #2: Serve and enjoy!
#4 Savory Spiced Bone Broth
This simple fall drink recipe is as nourishing as it gets. Simply use any bone broth of choice for the base (homemade or store-bought), then whisk in a handful of spices, such as ginger, turmeric, and black pepper, to help support metabolism and calm inflammation.
Ingredients:
- 1 cup bone broth
- ½ tsp ground ginger
- ¼ tsp ground turmeric
- Pinch black pepper
Directions:
Step #1: Add bone broth of choice to a small saucepan and heat on medium heat. Then, add the ginger, turmeric, and black pepper, and stir well to combine.
Step #2: Taste test, adding any additional spices desired. Pour into a mug to serve, then sip and enjoy!
#5 Honey Cinnamon Latte
Not only is this latte equally as tasty, but it’s made with added cinnamon to quell inflammation, and contains a fraction of the calories and sugar compared to coffee shop versions.
Ingredients:
- 1 cup almond milk, unsweetened (or dairy-free milk of choice)
- ½ tbsp honey, or as desired
- 1 tsp ground cinnamon
- 1–2 shots espresso or ½ cup strongly brewed hot coffee
- 1 tsp pure vanilla extract
Directions:
Step #1: Heat your dairy-free milk of choice to desired temperature. Meanwhile, brew your espresso shots.
Step #2: Combine all the ingredients in a high-speed blender and blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.
Step #3: Pour into a mug and enjoy warm!
#6 Warm Spiced Cider
If you need a reason to embrace apple season, this seasonal cider is just the thing. Infused with antioxidant and anti-inflammatory-rich ingredients, such as clove, ginger, cinnamon, and orange peel, it’s comforting, cozy, and full of nutrients.
Ingredients:
- 6-8 fresh apples (using any varieties of choice, such as Honeycrisp and Granny Smith)
- 2 cinnamon sticks
- 4-5 whole cloves
- 1-inch piece of fresh ginger, sliced
- Orange zest from 1 orange peel
- 6 cups of water
Directions:
Step #1: Wash the apples thoroughly. Cut them into quarters, leaving the skin, seeds, and core intact. This will add more flavor and natural sweetness to the cider.
Step #2: Place the apple quarters in a large pot. Add the cinnamon sticks, cloves, sliced ginger, and orange peel. Pour in the water, ensuring that the apples and spices are fully submerged.
Step #3: Bring the mixture to a boil over medium-high heat. Then, reduce to a simmer and cover, cooking for 1 hour. Stir occasionally and use a potato masher to gently mash the apples as they soften.
Step #4: Once the apples are fully softened, remove from the heat. Using a fine mesh strainer or cheesecloth, strain the mixture, squeezing to retain as much liquid as possible.
Step #5: Pour into a mug and enjoy warm! Option to garnish with sliced apples, a fresh cinnamon stick, or an orange wedge.
#7 Collagen Hot Chocolate
Cocoa is rich in flavonoids, which have been shown to reduce inflammation and improve heart health. Combined with added collagen and a pinch of cinnamon, this protein-rich twist on the classic will fuel both your mind and body.
Ingredients:
- 1 cup dairy-free milk, unsweetened (such as oat, cashew, or almond milk)
- 1 ½ tbsp raw, unsweetened cacao or cocoa powder
- 1 tsp coconut oil or ghee
- 1 tsp ground cinnamon
- ½ – 1 tbsp pure maple syrup
- 1 tsp vanilla extract
- 1 scoop collagen powder, optional
Directions:
Step #1: Heat the dairy-free milk in a saucepan over medium heat. Once warm, reduce to a simmer and whisk in the remaining ingredients. Option to add to a high-speed blender and pulse to froth for an extra creamy latte.
Step #2: Pour into a mug and serve warm!
#8 Dairy-Free Spiced Chai
Naturally sweetened with just a hint of maple syrup and warming fall spices, this homemade chai latte is great for your wallet and taste buds.
Ingredients:
- 1 cup non-dairy milk of choice (such as oat, cashew, or almond)
- 2 black tea bags
- ½ – 1 tbsp pure maple syrup
- ½ tsp ground cinnamon
- ¼ tsp ground ginger
- ⅛ tsp ground nutmeg
- ⅛ tsp ground cloves
- ⅛ tsp ground cardamom
Directions:
Step #1: Add the non-dairy milk and tea bags to a saucepan and bring to a boil. Lower to simmer and let the tea bags steep for 3-5 minutes. Once the tea has steeped, remove the tea bags from the saucepan.
Step #2: Whisk the remaining ingredients into the saucepan and bring to a slight boil. Taste test, adjusting any ingredients as desired.
Step #3: For an extra creamy latte, add all of the above ingredients to a high-speed blender. Pulse until creamy and slightly frothy.
Step #4: Pour into a mug and serve warm, with the option to top with coconut whip
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#9 Cinnamon Spice Sweet Potato Smoothie
If you’ve never enjoyed sweet potato in smoothie form, you’re missing out. Adding a creamy texture and indulgent taste, it’s a great way to embrace seasonal flavors, increase the fiber content, and make your smoothie more filling. Add less milk to make it into a thicker drink, and customize any ingredients as desired!
Ingredients:
- 1 cup dairy-free milk, plus more as necessary
- 1 cup frozen and cubed pre-cooked sweet potato
- ½ -1 frozen ripe banana
- ½ cup Greek-style yogurt
- 1 tbsp nut butter (such as almond, pecan, or pumpkin seed)
- 1 tsp pure vanilla extract
- ½ tsp ground cinnamon
- ¼ tsp ground ginger
- ⅛ tsp nutmeg
- ⅛ tsp ground cloves
Directions:
Step #1: Add the dairy-free milk of choice to a high-speed blender, then add the remaining ingredients.
Step #2: Blend until smooth and creamy, stopping to scrape down the sides as needed to blend.
Step #3: Taste test, adjusting any ingredients as desired. Then pour into a glass and enjoy!
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Serving Up a Cup Of Fall
Embracing the flavors of fall doesn’t have to mean compromising your health. These anti-inflammatory beverages (with both new, innovative blends and better-for-you twists on traditional fall favorites) prove that you can have the best of both worlds — taste and nutrition! Emphasizing flavors such as cinnamon, sweet potato, ginger, and turmeric, you now have a menu full of seasonal recipes to call on for all your cravings.
