In the world of “how many grams of protein did I get today?”, this is a big deal. Because whether your goal is weight-loss, lean-mass preservation, or simply more balanced macros — that kind of protein in a coffee shop order? Rare.

But (and you knew there’d be a “but”), it’s not that simple. To make these drinks work for your health goals. you’ll want to order strategically, modify wisely, and keep the bigger picture in mind.

Let’s break it down — what’s in them, how they stack up nutritionally, and how to make them support your fitness and nutrition goals.

RELATED: The Healthiest Things You Can Order at Starbucks 

What Are Starbucks Protein Drinks?

Starbucks recently introduced a line of protein-boosted beverages, including Protein Lattes and Protein Cold Foam drinks, designed to give your usual coffee order a functional boost. These drinks are made with milk blended with whey protein isolate, which adds a significant amount of protein without changing the creamy, smooth texture you expect from a latte.

The new protein options range from 15 to 36 grams of protein per grande depending on the flavor. For example, the Vanilla Protein Latte packs 27 to 29 grams of protein and the Sugar-Free Vanilla Protein Matcha delivers 28 to 36 grams of protein, while the Protein Cold Foam provides around 15 grams of extra protein per grande.

This makes them a convenient option for anyone looking to increase their daily protein intake without reaching for a separate shake or supplement.

RELATED: 14 Ways to Order a Healthier Starbucks Holiday Drink

Are Starbucks Protein Drinks Worth The Price Tag?

At first glance, these drinks sound like a win for convenience, but they come at a cost. Depending on your location, a grande Starbucks protein drink typically ranges from $6.25 to $6.95, about $1 to $2 more than a standard latte or cold brew. Adding Protein Cold Foam is an extra $2.

Starbucks also now offers protein-boosted milk, blending creamy 2% milk with premium whey protein — with no added sugar. Protein-boosted milk can be substituted in any hot or iced beverage that normally contains milk for an additional $1.

For that extra cost, you’re essentially buying an added 15 to 30 grams of protein, which is comparable to what you’d get in a high-quality protein shake or a small meal.

From a nutritional standpoint, the value depends on how you plan to use it. Protein helps you stay full longer, supports muscle recovery, and helps maintain stable blood sugar levels. But if it’s an addition to your regular order, those calories (and dollars) can add up fast.

A few things to keep in mind:

• Sugar: The Banana Cream Protein Matcha clocks in at over 30 grams of sugar — that’s nearly eight teaspoons.
• Calories: Depending on your order, you’re looking at 250–430 calories per grande. Not bad, but not “free,” either.
• Dairy: These are whey-based, so not vegan-friendly (yet).

Bottom line: these drinks deliver on taste and protein, but not every option is nutritionally efficient for the price.

How Do You Order Starbucks Protein Drinks Healthier?

You can make Starbucks’ protein drinks work for your health goals with a few small adjustments. Here’s how to make the trend work for you, not against your goals:

• Go sugar-free when possible (the Sugar-Free Vanilla Protein Latte is a solid pick).
• Ask for fewer syrup pumps — even one less makes a big difference.
• Try Protein Cold Foam on top of an iced coffee or Americano for a lighter, high-protein option.
• Skip the extras like whipped cream or drizzles.
• Stick to a Grande or Tall to keep calories in check.

These small changes make it easy to enjoy the trend while keeping your order balanced and budget-friendly.

RELATED: 8 Delicious Ways to Make Breakfast Healthier

Best Starbucks Protein Drink Orders (Ranked)

If you’re curious to try the trend, here are Starbucks protein drink options to consider, with a look at nutrition, taste, and overall balance. Nutrition info is an estimate and may vary by store and customization.

#1 Iced Sugar-Free Vanilla Protein Latte 

• 29g protein, 200 calories, 9g sugar
• Smooth, high-protein, and balanced. No added sugar. Ideal for everyday drinking.

#2 Iced Sugar-Free Vanilla Protein Matcha 

• 36g protein, 250 calories, 12g sugar
• A balanced choice for matcha fans who want something sweet but still feel-good.

#3 Iced Chocolate Cream Protein Cold Brew

• 19g protein, 330 calories, 26g sugar
• Great morning pick-me-up with the caffeine kick of cold brew and extra protein from the foam.

#4 Iced Banana Cream Protein Matcha 

• 24g protein, 430 calories, 36g sugar
• Tastes great but best treated as an occasional indulgence, not a daily habit.

RELATED: Why Protein Is Everywhere Right Now (And What You Need to Know)

Are Starbucks Protein Drinks Healthy?

Overall, Starbucks’ new protein drinks are a welcome step toward more functional, balanced options in mainstream coffee culture. For people looking to increase protein intake without changing their daily habits, these drinks are a convenient, great-tasting choice.

The key is in the customization. With mindful ordering, you can enjoy a drink that delivers substantial protein and flavor without unnecessary sugar or calories. But without those tweaks, the calories (and cost) can add up quickly.

Think of these drinks as an upgrade, not a replacement. They’re a convenient tool in a balanced diet, not a shortcut. When ordered wisely, your Starbucks run can absolutely support your health and fitness goals — and maybe even your protein macros.

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RELATED: 5 Low-Sugar Smoothie Bowl Ideas That Are Perfect For Breakfast

Rise & Shine Protein Shake

Ingredients:

• 1 cup almond milk
• 1 frozen banana
• ½ cup frozen blueberries
• 1 scoop protein powder
• 1 tbsp almond butter
• ½ tbsp honey
• 1 tsp vanilla extract
• 1 tbsp ground flaxseed
• 1 pinch sea salt
• 1 handful ice cubes
• Shredded coconut, to serve
• Honey, to drizzle

Directions:

Step #1: Add all ingredients (except the shredded coconut and drizzle of honey) to a high-speed blender. Blend until smooth and creamy.

Step #2: Pour into a glass and top with shredded coconut and a drizzle of honey.

Step #3: Enjoy immediately!

RELATED: Why Protein Is Everywhere Right Now (And What You Need to Know)

Why We Love It

This smoothie combines balanced macronutrients with naturally sweet and nourishing ingredients to power your day the right way.

• Protein powder supports muscle repair and helps keep you full.
• Almond butter and flaxseed provide healthy fats and fiber for satiety and digestive support.
• Banana and blueberries offer natural sweetness and are packed with antioxidants, potassium, and vitamin C.
• Almond milk and vanilla extract add creaminess and flavor without added sugar or dairy.

This is an easy go-to breakfast for busy mornings or a perfect post-sweat session snack. Either way, it’s a satisfying and energizing option you’ll want to keep on repeat.

Looking for more nourishing recipes and healthy treats? Sign up for FitOn PRO and gain access to our recipe box full of exclusive recipes. Reach your goals faster while enjoying good-for-you food that’s guilt-free!

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Enjoy this recipe as a plant-powered easy prep breakfast or healthy Saint Patrick’s Day treat! The best part? You can enjoy this better-for-you recipe without compromising on taste or flavor! Made with less than 10 ingredients in under 5 minutes, what’s not to love? 

And as an added bonus, we’re sharing a simple 2-Step Homemade Cashew Milk that will take this healthy shamrock shake to a whole new level of creamy. 

Healthy Mint Matcha Shamrock Shake 

Ingredients:

• 1-2 cups homemade cashew milk (recipe below) or favorite milk of choice
• 1 frozen ripe banana
• 1 cup spinach (or dark leafy greens of choice)
• 1 tsp vanilla extract
• 1-2 tbsp fresh mint or ¼ tsp peppermint extract
• ½ tsp matcha powder, optional 
• 1-2 tbsp cacao nibs, optional 
• Ice 

Directions:

Step #1: Add 1 cup of liquid to your blender. Next, add the remaining ingredients aside from the cacao nibs.

Step #2: Blend until smooth, adding additional liquid as needed.

Step #3: Add the optional cacao nibs and pulse 2-3 times until well mixed.

Step #4: Serve and enjoy!

Bonus Recipe: 2-Ingredient Homemade Cashew Milk 

Skip the store-bought milk for this quick and easy 2-ingredient creamy cashew milk! It comes together in minutes — no straining required! Customize with your favorite add-ins or enjoy as is. 

Not a fan of cashews? Give these other homemade dairy-free milks a try!

Ingredients:

• 1 cup cashews
• 3 cups water 

Optional Add-Ins:

• 1-2 Medjool dates, pitted
• 1 tsp vanilla extract
• dash sea salt

Directions:

Step #1: Cover raw cashew nuts with water and soak them for 4 hours or overnight.

Step #2: Strain the cashews and rinse well.

Step #3: Add all of the above ingredients, including any flavor add-ins, to a high-speed blender. Once the lid is secure, blend on medium-high until your mixture is smooth and creamy. No straining is necessary!

Step #4: Taste test and adjust sweetness or flavorings as needed. 

Step #5: Pour mixture into a large pitcher or sealable glass jar. Enjoy immediately or store in the fridge for 3-5 days. 

Keep It Fresh & Green This Spring!

Whether you’re looking for a fun and festive Saint Patrick’s Day recipe or you’re ready to transition into light and flavorful recipes for spring, this healthy matcha mint shamrock shake will satisfy all your needs. It’s packed with plant-based nutrients, low in sugar, and full of metabolism-boosting ingredients like matcha and spinach. Best of all, it’s easy to customize for any eating plan and comes together in minutes! When you’re craving a lean and green treat that tastes like dessert, turn to this energy-boosting blend.

Looking for more nourishing recipes and healthy treats? Sign up for FitOn PRO and gain access to our recipe box full of exclusive recipes. Reach your goals faster while enjoying good-for-you food that’s guilt-free!

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We’re sharing everything you need to craft your cup this holiday season, including easy-prep recipes and tips on how to avoid excess sugar. With this in mind, let’s cheers to a happy and healthier holiday season!

How to Make Healthy Holiday Mocktails: 5 Essential Tips

Before we shake up the recipes, here are some essential tips for crafting healthier holiday mocktails.

#1 Skip Pre-Made Mixers & Be Mindful of Sugar

We often blame holiday desserts for being a source of sneaky sugar. However, holiday drinks (including non-alcoholic beverage options) can have just as much added sugar, if not more! Often full of refined and inflammatory ingredients, premade mixers may be contributing to more sugar and calories than you realize. The good news is that you can keep the sugar to a minimum with these healthy mocktail tips:

• Avoid Sweetened Juices and Pre-Made Mixers: Instead, opt for natural alternatives like fresh-pressed juices low in sugar (such as fresh citrus or cranberry juice).
• Swap Soda for Seltzer or Functional Bubbly Beverages: There are so many healthy sparkling beverages that serve as the perfect soda swap! Choose from beverages such as Olipop, or make your own!
• Choose All-Natural Sweeteners. We hate to break it to you, but simple syrup is essentially sugar water. If you need a sweetener, opt for all-natural options from sources like real fruit, honey, or maple syrup.

#2 Use a Dairy-Free Base for Creamy Holiday Mocktails

While you could simply leave out the booze from most holiday cocktails and follow the recipe as normal, you may want to call on a few simple swaps when making a mocktail out of a cocktail. This is especially true for beverages made with a creamy base (like a White Russian). While it may taste delicious, the heavy cream and sugary liqueur could cost you upwards of 300 calories — for a single 8 oz. serving. However, there’s good news. Using dairy-free swaps, you can achieve the same creamy base that’s not only delicious, but also completely alcohol free.

To achieve that thick and creamy consistency for your beverage base, we love cashew, oat, almond, or coconut milk! Just make sure to opt for an unsweetened version — you’ll save calories and give your beverage a nutrient boost!

RELATED: A Dairy-Free Milk Comparison: Here are the 7 Best Milk Alternatives

#3 Monitor Your Portion Sizes 

While the occasional drink can fit into a healthy lifestyle, moderation is key (think: one or two beverages). Remember even healthier holiday drinks can be indulgent! So, be mindful of servings, and don’t forget to read the ingredient labels.

#4 Boost Your Booze-Free Beverage with Wholesome Nutrients

By opting for whole and nutritious ingredients and adding superfoods rich in antioxidants, you can keep your mocktails nutritious and delicious. 

Here are some tasty ideas for a healthier holiday mocktail:

• Give Your Mocktail an Antioxidant Boost: Try freshly crushed raspberries and blueberries.
• Opt For Cacao Powder: If you’re making a chocolatey drink like hot cocoa, swap processed cocoa for superfood-filled cacao powder.
• Skip Artificial Flavoring: Forgo flavor extracts for the actual food itself! Try using real vanilla bean or adding a fresh sprig of mint or rosemary.
• Opt For Fresh VS Processed: Use fresh-pressed juice or spices such as ginger, lemon, and orange in place of store-bought, shelf-stable bottles that are often filled with sugar and lower in nutrients

RELATED: The Best Superfoods to Enjoy During Fall & Winter

#5 Give Your Mocktail a Sprinkle of Spice (& Everything Nice)

Add warm, seasonal spices like ginger and cinnamon to your healthier holiday mocktails. 

RELATED: 10 Festive Low-Sugar Lattes to Cozy up With This Season

How to Make Non-Alcoholic Holiday Mocktails: Step by Step

Going booze-free or prepping for dry January? Here are tips for crafting non-alcoholic holiday cocktails.

#1 Start With the Base Liquid

Texture is key in cocktails. If you want to turn any boozy beverage into a healthy holiday mocktail, skip the liquor and start with a textured base. Choose a base like coconut or cashew milk for creaminess, sparkling water, kombucha, or seltzer for fizz, or non-dairy creamers for thickness.

Here are some ideas:

Make it Bubbly: with a fizzy base like sparkling water (we love topo chico), kombucha, or a light ginger beer.

Keep it Light and Flavorful: (without tasting watered down) with fresh-pressed juice like watermelon or green juice.

Make it Thick and Creamy: with non-dairy creamers such as cashew and coconut, or nutritious add-ins like avocado.

#2 Make it Sweet and Sour

Most yummy cocktails have that bitter, tangy taste that leaves a lasting (and tasty) impression in your mouth. This is the sweet and sour element! Luckily, you can achieve the same taste in a healthier (and alcohol-free) way! 

Try this healthier sweet and sour mix:

Ingredients:

• ½ cup water 
• ½ cup lemon juice, freshly squeezed or pressed
• ½ cup lime juice, freshly squeezed or pressed
• ½ cup honey

Directions:

Step #1: Whisk all of the ingredients until well combined!

Step #2: Use 1-2 tablespoons in your healthy holiday cocktail or mocktail recipe.

Or, incorporate flavors add-ins:

Sour additions such as: kombucha, ginger beer, or fresh citrus juice (think: lemon, lime, or grapefruit).

Sweet flavorings such as: fruit or freshly pressed fruit juices, a drizzle of maple syrup, honey, or agave, or muddled berries.

#3 Add an Element of Freshness 

Don’t shy away from unique flavors. Try herbs and spices like mint, sage, lemon balm, rosemary, or lavender to infuse freshness into your mocktails. Get creative with your add-ins or garnishes!

Here are some ideas:

• Mint 
• Sage
• Lemon Balm 
• Rosemary
• Thyme
• Rose Petals
• Lavender 
• Fresh berries (such as raspberries, blueberries, or blackberries)
• Superfood berries (such as goji berries or acai) 

#4 Amp Up the (All Natural) Flavor & Nutrients

Amp up the all-natural flavor of your base with wholesome additions. This is your opportunity to boost both the flavor and the nutrients! 

Here are some ideas:

• Embrace seasonal produce with foods like beets, pomegranate, pear, and orange peel
• Add a spoonful of chia seeds for a superfood boost “Fresca” feel.
• Uplevel the antioxidants (and taste) by mixing brewed herbal tea into your base.

11 Healthier Holiday Mocktails (+ 1 Bonus 2-Ingredient Simple Syrup)

No matter if you’re craving a boozy beverage or a healthy holiday mocktail, here are options everyone will enjoy! 

#1 Non-Alcoholic Seasonal Sangria

We skipped the simple syrup and added fresh-pressed juice in this healthy seasonal non-alcoholic sangria recipe. Low in sugar and infused with a slew of nutrients like vitamin C and antioxidants, this healthier twist on a traditional classic will be your new go-to.

Ingredients:

• 3 cups unsweetened pomegranate juice (or favorite unsweetened pressed juice)
• ½ cup cold-pressed orange juice (optional)
• ½ cup cranberry or beet juice (optional)
• 1 cup sparkling water
• 1 bottle of kombucha (can substitute seltzer or non-alcoholic ginger beer)
• 2 large oranges, sliced
• 1 cup fresh cranberries (or berries)
• 1 large apple, cored and sliced
• 1 lemon, juiced
• 1 lime, juiced
• 2 cinnamon sticks

Directions:

Step #1: Fill a large pitcher with chopped fruit and cinnamon sticks. 

Step #2: Add the remaining ingredients and stir well until mixed.

Step #3: Cover and place in the fridge for at least 2-3 hours, preferably overnight. 

Step #4: Garnish with fresh fruit, herbs, or a splash of kombucha.

Step #5: Serve and enjoy! 

#2 Dairy-Free Coconut Eggnog 

This creamy coconut eggnog is a lighter take on the classic dairy-filled beverage. It’s free from both eggs and dairy, naturally sweetened, and tastes delicious as a healthy holiday mocktail!

Ingredients: 

• 1 cup creamy dairy-free milk (we recommend full fat cashew, almond, or oat milk)
• ¾ cup full-fat canned coconut milk, unsweetened 
• 1 tbsp maple syrup
• ½ tsp vanilla extract 
• ½ tsp of cinnamon 
• ⅛ tsp ground nutmeg 
• ⅛ tsp ground cardamom 
• Dash pink sea salt 

To serve:

• Dairy-free coconut whip (optional) 

Directions:

Step #1: Add all of the above ingredients (aside from the whipped topping) to a high-speed blender. Blend on medium-high for 1-2 minutes until creamy, smooth, and slightly frothy.

Step #2: Taste and adjust flavoring as needed, adding more spices or sweetener. 

Step #3: To serve hot, pour the mixture into a medium-sized saucepan and heat on medium heat until warm. Option to serve with whipped topping. 

Step #4: To serve chilled, pour the blended mixture into an airtight container and chill in the fridge until cold, 1-2 hours. Option to serve with or without ice. 

#3 Spicy Holiday Cider

If you’re looking to impress your holiday guests, look no further. Not only is this recipe free from sneaky sugars and insanely delicious, but it’s also the easiest way to make your entire kitchen (and house) smell like the holidays. Bring on the holiday cheer! After all, there’s nothing like a warm cup of (unspiked) seasonal cider to get you in the holiday spirit! 

Ingredients: 

• 8 cups cold-pressed apple juice or fresh store-bought cider, unsweetened
• 1 large navel orange, sliced into ¼-inch slices with peel
• 4 cinnamon sticks, whole
• 3 star anise
• 1 apple, roughly chopped 
• 1 tbsp (about 10-12) cloves, whole
• 1 tbsp allspice berries, whole
• 1 one-inch slice ginger root, fresh
• Optional: 1-2 tsp sweetener of choice (such as maple syrup or monk fruit)

Directions:

Step #1: In a large pot, add all of the above ingredients. Bring the mixture to a slight boil, then reduce heat to a simmer and cover for 2-3 hours.

Step #2: Remove mixture from heat and let cool slightly.

Step #3: Serve with a ladle, scooping the mixture into a glass with little to no fruit. 

Step #4: Garnish with cinnamon, fresh fruit, and any additional spices.

Step #5: Enjoy!

#4 Non-Alcoholic Gingerbread Martini

A new seasonal beverage has entered the chat: Meet the PSL of the winter season! Made without the alcohol, this warm and cozy dairy-free winter latte is guaranteed to be a crowd pleaser.

Ingredients: 

• 1 cup unsweetened coconut, oat, or almond milk 
• 1 tbsp maple syrup 
• ½ tsp ground cinnamon
• ½ tsp vanilla extract 
• ¼ tsp ground ginger
• ¼ tsp ground nutmeg

Directions:  

Step #1: Add all of the above ingredients to a high-speed blender and blend until smooth, creamy, and slightly frothy. 

Step #2: Once blended, pour the gingerbread mixture into a cocktail shaker with ice. Shake until well combined. 

Step #3: Pour mixture into a martini glass, and top with any additional garnishes such as cinnamon. 

#5 Holiday Hot Chocolate

We’ve taken sweet and comforting hot chocolate and boosted it with holiday spices like cinnamon and ginger. Not only is this antioxidant-rich, but it’s completely non-alcoholic, dairy-free, and can be enjoyed as a healthy holiday dessert with the addition of mini marshmallows and a serving of coconut whipped cream.

Ingredients:

• 1 cup creamy non-dairy milk (cashew milk, almond milk, oat milk)
• 1 tbsp Dutch cocoa or raw cacao, unsweetened
• 1 tbsp maple syrup
• 1 tbsp dairy-free chocolate chips (optional)
• ½ tsp cinnamon
• ¼ tsp ground ginger

Optional toppings:

• Mini marshmallows
• Coconut whipped cream

Directions:

Step #1: Whisk all the above ingredients in a small saucepan over medium-high heat. 

Step #2: Add the optional dairy-free chocolate chips and constantly stir until the chocolate is fully melted. 

Step #3: Total cook time should be no longer than 4 minutes. Avoid bringing the mixture to a simmer.

Step #4: Remove from heat and pour into a cup. Option to serve with marshmallows or whipped cream

#6 Very Cranberry Christm-osa

If you’re sipping on this healthy cranberry, non-alcoholic Christmas mimosa, it will be a very merry holiday indeed! This healthier holiday mocktail is made with just three ingredients and can easily be modified with your favorite cold-pressed juice or base beverage of choice.

Ingredients:

• 2 oz pomegranate juice, unsweetened
• 2 oz cranberry juice, unsweetened
• 4 ounces of kombucha or seltzer

Directions: 

Step #1: Pour the above ingredients into a champagne glass. 

Step #2: Garnish with fresh pomegranate seeds and cranberries.

Step #3: Serve and enjoy!

#7 Rosemary Ginger Citrus Moscow Mule

This refreshing and flavorful healthy holiday drink is made with our favorite seasonal ingredients like blood orange and warming spices. Made with a ginger kombucha (that can be swapped for seltzer or your favorite beverage of choice) and a handful of other ingredients, this holiday mocktail is simple, tasty, and a healthier-for-you option!

Ingredients: 

• 1 cup ginger kombucha
• ½ cup fresh blood orange citrus juice (sub any citrus)
• ½ cup seltzer
• 1-2 tbsp lemon juice
• 1-2 tsp FitOn’s healthier simple syrup recipe (see below)
• ½ -1 tsp grated ginger

To serve:

• Fresh sprig rosemary
• Ginger kombucha, to top 

Directions: 

Step #1: Add all of the above ingredients to a cocktail shaker with ice and shake until well combined. 

Step #2: Pour mixture into a cocktail glass.

Step #3: Top with optional garnishes such as fresh citrus or rosemary. 

Step #4: Serve and enjoy!

#8 Mistletoe Margarita 

Traditionally mixed margaritas are a sugar bomb waiting to happen. But, not this holiday season! Sip guilt-free with our non-alcoholic mistletoe margarita. Sweetened naturally with fresh fruit juice and a touch of our healthier homemade simple syrup, satisfy your margarita cravings with this low-sugar mocktail.

Ingredients:

• 2 oz cranberry juice, unsweetened
• 1 large blood orange, juiced
• 1 lime, juiced
• 2 oz kombucha, seltzer, or cold-pressed juice
• 1 tsp sweetener of choice (agave, maple syrup, or FitOn’s healthier simple syrup)

To serve: 

• Salt
• Kombucha or seltzer
• Fresh cranberry, lime slices, and rosemary for garnish

Directions: 

Step #1: Add all of the above ingredients to a cocktail shaker with ice and shake until well combined. 

Step #2: Pour the mixture into a cocktail glass. Option to top with additional kombucha or seltzer and serve with a salt rim.

Step #3: Top with optional garnishes such as cranberry, lime, and fresh sliced orange. 

Step #4: Serve and enjoy!

#9 Peppermintini 

This cozy non-alcoholic beverage is a must-have on our healthier holiday menu. It’s light yet creamy and perfectly sweet without being overly indulgent. Swap the almond milk for your favorite non-dairy milk of choice, and if you’re feeling fancy, amplify the flavor with an added shot of espresso!

Ingredients:

• 1 cup unsweetened vanilla almond milk
• ½ tsp vanilla extract
• ⅛  teaspoon peppermint extract
• 1-2 tsp FitOn’s healthier simple syrup, optional

Directions: 

Step #1: Add all of the above ingredients to a cocktail shaker with ice and shake until well combined. 

Step #2: Once combined, pour the mixture into a cocktail glass. Option to serve with a candy cane, fresh mint, or festive topping of choice.

Step #3: Enjoy!

#10 The Green Grinch

With a drink this healthy and delicious, it’s easy to see how the Grinch stole Christmas! This healthy green juice mocktail will be all the talk at your holiday party. Simply add all of your favorite green veggies to your juicer just as you would for your morning juice, with the addition of at least one fruit such as green apple, pear, or pineapple for that perfect balance of sweetness.

Ingredients: 

• 1 cup homemade or store-bought green juice of choice (such as celery, spinach, cucumber, kale, lemon, ginger, and green apple)
• ½ – 1 tsp agave or FitOn’s healthier simple syrup recipe (optional)
• 1 lime, juiced

To serve:

• Garnishes such as fresh mint, lime, or apple

Directions: 

Step #1: For homemade juice, prepare the juice in a juicer or high-speed blender (using a nut milk bag to strain the pulp). 

Step #2: Add all of the above ingredients to a cocktail shaker with ice and shake until well combined. 

Step #3: Pour mixture into a cocktail glass. Option to serve with a salt rim. 

Step #4: Top with optional garnishes such as mint, lime, or apple.

#11 Alcohol-Free Rosemary Pomegranate Spritzer

Made with seasonal antioxidant-rich ingredients like pomegranate juice and cranberries, this alcohol-free mocktail will be a light and refreshing beverage choice to reach for all holiday season (and beyond). Naturally sweetened with raw honey and full of fresh flavor from ingredients like citrus and herbs, it’s delicious to enjoy and completely guilt-free.

Serves: 4

Ingredients:

• 1 cup unsweetened pomegranate juice
• ½ cup kombucha 
• 4 tbsp lime juice
• 4 fresh rosemary sprigs, for garnish
• 4 Tbsp. raw honey 
• 4 Tbsp. pomegranate seeds, for garnish
• 4 Tbsp. fresh cranberries, for garnish
• Sparkling water, to serve
• Ice, to serve 

Directions:

Step #1: For individual spritzers, set four 8-10 oz glasses aside. Add 2 oz of pomegranate juice, 1 tbsp of lime juice, and 1 tbsp of raw honey to each glass, and stir well. Taste test, adjusting as desired.

Step #2: Next, add 2 oz of kombucha to each glass, stirring well to combine.

Step #3: Add a handful of ice cubes and 1 tbsp each of fresh cranberries and pomegranate seeds. Top with seltzer or sparkling water, and garnish with 1 sprig of rosemary.

Step #4: Serve immediately and enjoy!

Bonus Recipe: 2-Ingredient Healthier Simple Syrup 

No need for processed sugar in your non-alcoholic Christmas drinks and holiday mocktails. Our healthier simple syrup recipe is the perfect way to add a touch of sweetness to your favorite holiday recipes while staying on track with your goals. Made with just two ingredients (water and honey), feel good sipping your way through the holidays.

FitOn’s Healthier Holiday Honey Simple Syrup Recipe

Ingredients:

• 1 cup raw honey
• 1 cup water

Directions:

Step #1: In a small saucepan, combine the above ingredients. 

Step #2: Warm mixture over medium-low heat, continuously stirring until the honey dissolves.

Step #3: Once the mixture is smooth and fully combined, remove from heat and let the syrup cool. 

Step #4: Store the syrup in an airtight glass jar or bottle in the refrigerator. 

Enjoy Your Favorite Holiday Drinks, Guilt-Free

Whether you’re reaching for a homemade holiday mocktail or opting for something pre-made, there are so many delicious ways to enjoy yourself this holiday season. By using these healthier recipes when mixing up your festive drinks, you’ll have yourself a delicious and nutritious holiday season. Cheers!

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Back for another year are holiday classics including Peppermint Mocha, Caramel Brulée Latte, Cinnamon Dolce, and more. However, while these holiday lattes never disappoint in flavor, it’s worth noting the average tall Starbucks Holiday Latte contains upwards of 300-400 calories and 35 grams of sugar. But not to worry — you can still enjoy the flavors of the season without the sugar overload! So, to help you have a healthy holiday, we’re sharing our top tips on how to order a healthier Starbucks holiday drink. With a little know-how, you can feel good about sipping on these traditional (red cup) favorites this season.

Plus, in addition to the tips on how to make these holiday drinks healthier, we’re sharing the best 2024 menu items (including brand new menu items like exclusive seasonal refreshers, appearing for the first time ever).

RELATED: The Healthiest Things You Can Order at Starbucks 

Which Starbucks Milk is the Healthiest?

Before we get to the good stuff (that mouth-watering holiday menu), let’s start with the basics: the healthiest Starbucks milk.

Here’s how much sugar and calories you’ll find in each Starbucks cup, based on a tall cafe latte, without added syrup or a whipped cream topping. The winner? Almond milk!

Almond Milk: 80 calories and 4 grams of sugar

Coconut Milk: 110 calories and 9 grams of sugar

Soy Milk: 150 calories and 14 grams of sugar

Oat Milk: 210 calories and 17 grams of sugar

Nonfat Milk: 100 calories and 14 grams of sugar

2% Milk: 150 calories and 14 grams of sugar

Whole Milk: 180 calories and 14 grams of sugar

And if you dare to reach for something iced in the chilly winter months, you could opt for sweet cream, heavy cream, OR the new and returning holiday-flavored iced coffee menu items, including the Iced Gingerbread Oatmilk Chai (back for a second year) — just be mindful of calories.

The Top Trending Starbucks Holiday Lattes and How to Enjoy a Healthier Holiday Cup

We’re sad to say Eggnog, Gingerbread Hot Chocolate, and Toasted White Chocolate Mocha didn’t make the cut this year, but not to worry, the Starbucks holiday menu is stacked with a variety of delicious blends (including brand new holiday-themed iced refreshers made from green tea extract, as well as other returning favorites like the holiday Cold Foams — which can be made dairy-free). 

Find out how these Starbucks holiday drinks are traditionally made and how to modify your order for a healthier brew.

#1 Peppermint Mocha 

According to Starbucks nutritional information, a tall Peppermint Mocha contains 350 calories and 42 grams of sugar. To put this into perspective, that’s more than 10 teaspoons of sugar…  in their smallest sized cup. Without any modifications, this latte contains 2% milk, mocha sauce, peppermint and vanilla syrup, whipped cream, and a shaved chocolate topping. 

Try these modifications for a healthier cup:

Milk: Swap 2% dairy milk for a non-dairy option like almond, oat, or coconut milk.

Syrup: Ask for 1 pump of each flavor instead of three. 

Toppings: Another skip! Avoid the whipped cream and chocolate shavings to save on calories and sugar.

#2 Sugar Cookie Almond Milk Latte

Returning for the fourth year (after a highly-anticipated release), there are many reasons to celebrate this limited-edition flavor. Aside from tasting deliciously sweet, this was the first fully plant-based Starbucks holiday drink to hit the menu! While other lattes can be modified into a plant-based beverage, the Sugar Cookie Latte was designed to be vegan. It’s traditionally made with almond milk (unless otherwise specified), and because of this simple non-dairy swap, the Sugar Cookie Latte is one of the healthiest seasonal menu items!

A traditional tall-sized latte is 140 calories and contains 20 grams of sugar. Despite the seemingly high sugar content, it contains 50% less sugar than other lattes of the same size. This latte contains 3 pumps of sugar cookie syrup and sugar sprinkle topping.

Try these modifications for a healthier cup:

Syrup: Reduce the sugar by cutting back 3 pumps to 1 pump of sugar cookie syrup.

Toppings: Swap the sugar sprinkles for a dust of cinnamon.

#3 Gingerbread Latte

This fan favorite is back for another Starbucks holiday season! The perfect balance of sweet and spicy, grab your red cup and savor every cozy while you can. The limited-edition Starbucks Gingerbread latte is made with steamed milk, Starbucks blonde espresso roast, a blend of pumpkin spices, and a creamy whipped topping. Traditionally made, it contains 230 calories, 24 grams of sugar, and 3 pumps of gingerbread syrup. 

Try these modifications for a healthier cup:

Milk: Swap 2% dairy milk for a non-dairy option like almond, oat, or coconut milk.

Syrup: Reduce the sugar by opting for 1 pump of gingerbread syrup.

Toppings: Skip the whipped cream.

#4 Chestnut Praline Latte

Espresso, steamed milk, and flavors of caramelized chestnuts and spices, yum. Lower in calories and sugar than some of the other holiday menu items, a tall-sized Chestnut Praline latte contains 270 calories and 30 grams of sugar. Classically made with 2% milk, 3 pumps of chestnut praline syrup, whipped cream, and a spiced sugar chestnut praline topping, here’s how to make it healthier. 

Try these modifications for a healthier cup:

Milk: Swap 2% dairy milk for a non-dairy option like almond, oat, or coconut milk.

Syrup: Ask for 1 pump of the chestnut praline syrup instead of three.

Toppings: Skip the whipped cream and sugar sprinkles. Instead, sprinkle on unsweetened spices like cinnamon and nutmeg for a calorie-free kick.

#5 Caramel Brulée Latte

The name alone has our mouth watering. Let’s see what’s inside the cup! According to the nutritional information, a traditional tall-sized cup contains 2% milk, 3 pumps of caramel brulée sauce (made with dairy), whipped cream, and a caramel brulée topping. It’s available hot, iced, or as a cold foam topping!

Try these modifications for a healthier cup:

Milk: Swap 2% dairy milk for a non-dairy option like almond, oat, or coconut milk.

Syrup: Ask for 1 pump of the caramel brulée sauce instead of three and sugar-free vanilla syrup instead of the sugar-filled variety.

Toppings: Skip the whipped cream and sugary caramel brulée topping.

#6 Cinnamon Dolce Latte 

This cinnamon-flavored beverage will keep you warm and cozy, but there’s a healthier way to enjoy it! Without modifications, a classic tall-sized latte contains 270 calories and 31 grams of sugar. It’s made with 2% milk, whipped cream and flavored with a cinnamon dolce syrup and sugar topping.

Try these modifications for a healthier cup:

Milk: Swap 2% dairy milk for a non-dairy option like almond, oat, or coconut milk.

Syrup: Ask for 1 pump of the cinnamon dolce syrup instead of three and sugar-free vanilla syrup instead of the sugar-filled variety.

Toppings: Skip the whipped cream and sugar-filled cinnamon dolce topping for a sprinkle of pure cinnamon.

#7 Pumpkin Spice Latte

We couldn’t leave out the OG holiday latte, Pumpkin Spice! A classic tall-sized Starbucks Pumpkin Spice latte contains 300 calories and 38 grams of sugar. It’s made with 2% milk, a condensed milk pumpkin spice sauce, whipped cream, vanilla syrup, and a (sugar-free!) pumpkin spice topping.

Try these modifications for a healthier cup:

Milk: Swap 2% dairy milk for a non-dairy option like almond, oat, or coconut milk.

Syrup: Ask for 1 pump of the pumpkin spice sauce instead of three and sugar-free vanilla syrup instead of the sugar-filled variety.

Toppings: Skip the whipped cream, but enjoy the sugar-free pumpkin spice dusting!

#8 Apple Crisp Oat Milk Shaken Espresso

This returning fall menu item still makes the cut because… who doesn’t want an apple pie-flavored latte?! Especially when it’s made with creamy non-dairy milk and fall spices. A tall-sized order contains 130 calories, 15 grams of sugar, and is made with oat milk, espresso, and apple brown sugar syrup. 

Ordering up a caramel macchiato instead? Follow the same healthy swaps as below! The only changes would be to ask for sugar-free vanilla syrup and a light caramel drizzle, if any.

Try these modifications for a healthier cup:

Milk: Swap oat milk for a lower-calorie option like almond or coconut milk.

Syrup: Ask for 1 pump of the apple brown sugar syrup instead of three.

Toppings: Skip the apple drizzling, or keep it very light!

#9 Chai Tea Latte 

Although this cozy latte frequents the Starbucks menu year-round, it’s a fan-favorite during the holiday season. But, before you splurge on a Venti Chai Tea Latte, keep in mind the pre-made chai latte mix is sweetened. A traditional tall-sized chai latte is 190 calories, made with 2% milk and 3 pumps of sweetened chai concentrate, and contains 32 grams of sugar. 

Try these modifications for a healthier cup:

Milk: Swap 2% milk for a lighter, dairy-free option like almond milk.

Sweetener: Ask for one pump of chai concentrate instead of three. 

#10 Peppermint Hot Chocolate

Hot chocolate season is here, and the Starbucks menu is loaded with a variety of tasty options! Our favorite? None other than the limited-edition Peppermint Hot Chocolate. A tall-sized beverage contains 330 calories and 41 grams of sugar. When ordered traditionally, be mindful that a lot of sneaky sugars are added in! This holiday drink contains 3 pumps of sweetened peppermint syrup, 3 pumps of sweetened chocolate syrup, 2% milk, heavy whipped cream, and a sweetened chocolate topping. 

Try these modifications for a healthier cup:

Milk: Swap 2% milk for a lighter, dairy-free option like almond milk.

Sweetener: Ask for one pump of each syrup instead of three.

Toppings: Skip the whipped cream and chocolate topping.

You can also choose between a traditional hot chocolate, toasted white hot chocolate, and peppermint white hot chocolate! To make these seasonal sips healthier, follow the same simple swaps as above.

#11 Iced Gingerbread Oat Milk Chai Tea Latte

We’re giving you another reason to love chai lattes with this returning Iced Gingerbread Oat Milk Chai Tea Latte! For all you iced coffee fanatics, this iced holiday beverage menu item will be your go to all season long. But if you love a hot coffee, you’re in luck — you can also get it hot. Plus, it’s the perfect choice for those who are too sensitive to coffee but don’t want to miss out on all the holiday flavors. A traditional tall-sized latte is 290 calories and contains 36 grams of sugar.

Try these modifications for a healthier cup:

Milk: Swap oat milk for a lower-calorie option like almond or coconut milk.

Sweetener: Ask for one chai pump.

Toppings: Skip the pumpkin spice topping and opt for no whipped cream.

#12 (NEW) Salted Pecan Crunch Cold Brew

This new holiday-flavored beverage item is perfectly sweet, salty, and indulgent — especially if you prefer a chilled cold brew beverage. When traditionally made, it’s sweetened with a touch of vanilla syrup, topped with salted pecan cream cold foam, and sprinkled with a pecan crunch topping, averaging 200 calories and 22 grams of sugar per tall-sized order.

Try these modifications for a healthier cup:

Milk: Swap vanilla sweet cream for a non-dairy option.

Sweetener: Skip the pump of vanilla syrup.

Toppings: Opt for a sprinkle of cinnamon instead of the pecan crunch topping.

#13 (NEW) Iced Holiday Refreshers

These new holiday-flavored beverage items (available for the first time ever) are perfect for non-coffee drinkers looking for a hydrating and energizing pick-me-up. They’re made with green coffee extract and available in three different flavors: 

• Cran-Merry Orange: Made with a sugar-sweetened base of blood orange and tart cranberry juice and shaken with ice and freeze-dried cranberries.
• Cran-Merry Drink: Made with the sugar-sweetened orange and cranberry base with the addition of sweetened coconut milk and freeze-dried cranberries. 
• Cran-Merry Lemonade: The Cran-Merry Orange refresher infused with the addition of lemonade

While a tall-sized cup measures out to be about 100 calories or less, these beverages are all sweetened with cane sugar and have 15-25 grams of sugar per tall-sized drink. To make it healthier, ask for extra ice to dilute the drink and reduce the amount of calories and sugar. If it has added lemonade or coconut milk (both of which are sweetened), ask for a light portion!

#14 (NEW) Holiday Cold Foams

New to the holiday menu this year is the ability to order holiday-flavored cold foam toppings on any beverage item! Think of it as a DIY hack, where you can construct and customize your favorite holiday drink with all the flavors you love. For a healthier beverage, ask for a dairy-free version and ask the barista to go light when topping your cup!

Cold foam flavors include:

• Gingerbread Cream Cold Foam
• Peppermint Chocolate Cream Cold Foam
• Sugar Cookie Cream Cold Foam
• Chestnut Praline Cream Cold Foam
• Caramel Brulée Cream Cold Foam

Quick Tips On How to Order a Healthier Holiday Latte at Starbucks

Always Ask if There is an Unsweetened Version

Depending on your order, your latte can be made with sugar-free syrup, unsweetened non-dairy milk, or without the added syrup or sugar-filled topping.

Choose Your Dairy or Dairy-Free Base Wisely

If your belly can handle dairy milk, consider choosing skim milk over 2% milk to save some calories. Or, if you’re going for a plant-based swap, choose an unsweetened variety or one of Starbucks’ lower-calorie options like almond milk.

Order a Tall-Sized Brew

If you want to indulge in a sweet treat every now and then, don’t deprive yourself! But, find a healthy balance between indulgence and over-indulgence. Ordering a smaller-sized latte can satisfy your sweet tooth while keeping the sugar content lower than the larger sizes. And, if possible, utilize healthy swaps!

Skip the Toppings

A simple way to reduce the amount of sugar and calories in your cup is by opting out of the toppings. From caramel drizzle to whipped cream, the amount of added sugar and fat can add up. If you’re looking for a flavor boost, opt for a sprinkle of unsweetened cinnamon or cocoa powder, which can be found on the barista counter!

Turn Your Favorite Holiday Indulgence Into a Healthier Starbucks Holiday Treat

As you can see, these Starbucks holiday drinks are full of holiday cheer, but they also come with a heavy pour of added sugar. While we’re all for treating ourselves during the holiday season, you can see how a frequent treat can quickly turn into too much of a good thing. But, being mindful about what’s in your cup can go a long way, especially if you’re utilizing these healthier Starbucks swaps. So, with that said, go ahead and soak up your favorite holiday flavors — just remember to sip smart!

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Ahead, the benefits of vitamin C, how it supports the immune system, and how you can incorporate immunity bombs into your immune-boosting routine. 

RELATED: 6 Immune-Supporting Eating Habits

Vitamin C & Immunity: What To Know

When it comes to immune support, vitamin C is the go-to vitamin of choice. As a powerful antioxidant, vitamin C helps protect against oxidative stress, an inflammatory mechanism that can weaken the immune system and wreak havoc on the body. It also helps to boost the production of white blood cells (including neutrophils, lymphocytes, and phagocytes), our first line of defense against pathogens and foreign invaders.

And if you do pick something up, some research has shown that vitamin C may help reduce the duration of colds.

RELATED: The 5 Best Vitamin C-Rich Foods to Add to Your Diet

Immunity Bomb Key Ingredients

• Ginger: Rich in gingerol, a bioactive compound in ginger shown to contain anti-inflammatory, anti-viral, and antioxidant properties.
• Garlic: High in sulfur and full of anti-inflammatory, and heart-healthy properties that modulate the immune system.
• Turmeric: Rich in curcumin, a potent anti-inflammatory compound that has been shown to enhance immune health and inhibit oxidative stress
• Citrus: Rich in Vitamin C, citrus such as oranges and lemons contain powerful immune-modulating antioxidants and flavonoids.
• Raw Honey: Rich in antibacterial, anti-inflammatory, antifungal, and antiviral properties. 
• Raw Apple Cider Vinegar: Rich in gut-friendly bacteria.
• Black Pepper: Contains piperine, which has been shown to enhance the absorption of curcumin. 

Immunity Bomb Recipe

Different from traditional immunity shots, there’s no juicer required for this recipe! All you need is a high-speed blender, making for easier prep and clean-up. Plus, because this recipe is freezer-friendly, it’s easy to meal prep by doubling the recipe as desired. Modify as needed, adding in extra honey for more sweetness or boosting the recipe with additional superfoods such as bee propolis.

Ingredients:

• 2-inch piece of fresh ginger (or 1 tsp ginger powder)
• 2-inch piece of fresh turmeric (or 1 tsp turmeric powder)
• 1 large organic lemon, roughly chopped (with or without peel)
• 2 large navel oranges, peeled and roughly chopped 
• 1 tbsp raw honey
• 1 small garlic clove, optional
• pinch of black pepper 
• Pinch of cayenne pepper, optional
• 1 tbsp raw apple cider vinegar, optional 
• 2-4 tbsp filtered water (or as needed to thin), optional

Directions:

Step #1: Add all the above ingredients to a high-speed blender and blend until smooth and creamy. Add water as needed to blend or thin. 

Step #2: Taste test, adjusting ingredients as needed or desired. Option to strain through a fine mesh strainer (though you may lose nutrients).

Step #3: Pour into a silicone ice cube tray or mold and freeze for several hours or overnight. When ready to enjoy, place 1 smoothie cube into 1 cup of hot water for a warm tea. Alternatively, you could add to smoothies, stir-fries, or any recipe of choice. Enjoy!

Build Your Defenses This Season

If you’re looking to boost your immune system this season, look no further than these quick and convenient immunity bombs. Thanks to their rich levels of vitamin C, these immunity bombs help bolster our immune system, which is key because, remember, prevention is key! However, don’t forget about other healthy lifestyle factors that support your immune system, such as a nutrient-rich diet, proper sleep, stress management, and regular movement. Cheers!

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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

RELATED: 11 Ways to Make Popular Coffee Shop Orders Healthier at Home

#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!

RELATED: This Blue Zone Favorite Food Offers Impressive Longevity Supporting Benefits

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.

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And while store-bought seasonal lattes are always a delicious treat, they’re oftentimes loaded with sugar and other additives. So, why not make your own? Enter: homemade healthy pumpkin spice lattes. Ahead, learn how to make a healthy pumpkin spice latte, plus all the health benefits and drool-worthy flavor variations! From the OG classic PSL recipe (made healthy) to pumpkin spice matcha, and protein-packed PSL’s, there’s something for everyone — even caffeine-free and stress-reducing variations!

Pull out your mugs, grab your pumpkin and warming spices, and get ready to sip and celebrate the best season (and flavor) of the year. Happy Fall, ya’ll!

What is a Pumpkin Spice Latte Made Of?

We know and love pumpkin spice lattes, but what are they, exactly? Pumpkin spice lattes are simply a blend of creamy non-dairy or dairy milk, (optional) sweetener, and of course, a healthy sprinkle of pumpkin spice.

So, what is included in the pumpkin spice mixture? Subtly sweet and slightly spicy, pumpkin spice is made from a blend of cinnamon, nutmeg, ginger, cloves, and allspice. The best part? This base recipe can be easily modified for all your taste preferences and dietary needs. 

Plus, when mindfully made, pumpkin spice lattes can be incredibly healthy!

5 Tips to Health-ify Your PSL

Before we share the healthy pumpkin spiced latte recipes of your dreams, a few ways to enhance the health benefits of any cup or recipe!

#1 Use a Dairy Milk Alternative 

Dairy is a common allergen for many, and for some, can lead to digestive upset. A simple way to enhance the health of your cup? Try a healthier plant-based swap!

Our favorites include (unsweetened):

• Oat milk
• Almond milk
• Coconut milk
• Cashew milk
• Macadamia milk

RELATED: A Dairy-Free Milk Comparison: Here are the 7 Best Milk Alternatives

#2 Use Real Pumpkin

We’re talking about pure, 1-ingredient, unsweetened canned pumpkin! None of that canned pumpkin pie puree (which is mostly sugar) or pumpkin-flavored syrup, ok? So, make sure to read the ingredient labels and stick to the real stuff! It’s (much) higher in nutrients and (much) lower in calories and sugar.

#3 Add a Superfood Boost

Enhance the nutrient profile of any recipe by adding a spoonful (or more) of superfoods! Here are some ideas:

For a protein boost: add a scoop of collagen (it’s unflavored, and it won’t change the consistency!)

To reduce inflammation: add a pinch of turmeric 

For a stress-buster: add a serving of Reishi powder 

To maintain steady energy: add a serving of healthy fats like a teaspoon of nut butter, coconut butter, or hemp seeds

#4 Skip the Artificial Sugar

The ingredients in a typical coffee shop pumpkin spiced latte? Sugar, condensed milk, and a hint of pumpkin puree. The sugar content can add up quickly!  To healthify your cup, skip the sweetener altogether or opt for something natural like honey or maple syrup (in moderation).

#5 … And the Whip

You’ll save yourself calories, fat, and added sugar! But hey, sometimes we need to honor our cravings! In that case, make your own healthier DIY coconut whip with this 3-ingredient recipe 

3-Ingredient Coconut Whipped Cream 

Ingredients:

• 1 (14 oz.) can full-fat coconut milk, chilled overnight
• 1-2 tbsp pure maple syrup 
• 1 tsp vanilla extract 

Directions:

Step #1: Chill the canned coconut milk in the fridge overnight and any mixing materials (such as your mixing bowl and beater) for at least 30 minutes prior to making your whipped cream. This is crucial to getting your coconut cream to whip and form a peak. 

Step #2: Once you’re ready to start, remove your mixing materials and canned coconut milk from the fridge. Be mindful not to shake the canned coconut. 

Step #3: Remove the lid from the canned coconut and scoop out the thick white layer of coconut cream on top. Add the thick cream to your chilled mixing bowl. Option to discard or reserve the leftover canned coconut water.

Step #4: Whip the cream until a peak forms and continue until the whipped cream is fluffy.

Step #5: Add the vanilla and maple syrup, then whip again for 1 to 2 minutes.

Step #6: Serve immediately, or store in an airtight container in the fridge until ready to use. 

The 8 Healthiest Pumpkin Spice Lattes You Need This Season

#1 The OG Pumpkin Spice Latte (Hot or Iced)

Your favorite classic PSL, made healthy. Light on sugar and heavy on (real, wholesome) flavor. Serve hot or pour over ice!

Serves: 1-2

Ingredients:

• 1 cup oat milk, heated (or any non-dairy milk of choice)
• 1 cup brewed hot coffee (or 2-4 shots espresso)
• 2 tbsp pure unsweetened pumpkin puree
• 1-2 tbsp maple syrup or sweetener of choice
• 1 – 2 tsp pumpkin pie spice 
• 1-2 tsp vanilla extract 
• 1-2 tsp almond, cashew, or coconut butter, optional 

Directions:

Step #1: In a high-speed blender, combine hot brewed coffee, oat milk, pumpkin puree, pumpkin pie spice, vanilla extract, sweetener of choice, and optional nut butter. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.

Step #2: Pour into a mug and enjoy! Option to serve over ice for an iced pumpkin spiced latte. 

#2 Superfood Golden Pumpkin Spice Latte 

Golden Turmeric Latte + Pumpkin Spice + Oat Milk = a match made in heaven. Enjoy it caffeine-free, or add hot coffee or espresso for an energizing flavor boost.

Ingredients:

• 1 cup oat milk, heated (or any non-dairy milk of choice)
• 2 tbsp pure unsweetened pumpkin puree
• 1-2 tbsp maple syrup or sweetener of choice
• 1- 2 tsp pumpkin pie spice 
• ½ tsp turmeric powder 
• 1-2 tsp vanilla extract 
• Dash black pepper
• ½  cup brewed hot coffee (or 1-2 shots espresso), optional 
• 1-2 tsp almond, cashew, or coconut butter, optional 

Directions:

Step #1: In a high-speed blender, combine heated nut milk, pumpkin puree, pumpkin pie spice, turmeric, black pepper, vanilla extract, sweetener of choice, and optional nut butter. Option to add brewed hot coffee or espresso. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.

Step #2: Pour into a mug and enjoy! Option to serve hot or over ice.

#3 Creamy Pumpkin Spice Cold Brew 

Skip the heavy (& high-cal) cold foam cold brew for a lightened-up version. We made this recipe using buttery cashew milk for the ultimate creamy taste, but feel free to swap with your plant-based milk of choice (just keep it full-fat if you want that rich and creamy consistency!)

Ingredients:

• ½ cup cold brew, chilled
• ½ cup cashew milk (or full-fat non-dairy milk of choice)
• 1 tbsp pure unsweetened pumpkin puree
• 1 tbsp maple syrup or sweetener of choice
• 1 tsp vanilla extract
• ½ – 1 tsp pumpkin pie spice

Directions:

Step #1: In a high-speed blender, combine chilled cold brew, cashew milk, pumpkin puree, pumpkin pie spice, vanilla extract, and sweetener of choice. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.

Step #2: Pour over ice and enjoy!

#4 Pumpkin Spiced Matcha Latte 

If you and coffee don’t agree, give your matcha a PSL upgrade! Rich in antioxidants and flavor, this fall-inspired matcha latte will be a new fall favorite.

Ingredients:

• 1 cup oat, almond, cashew, or non-dairy milk of choice, heated 
• 1 tbsp pure unsweetened pumpkin puree
• ½ – 1 tsp matcha powder
• ½ -1 tsp pumpkin pie spice
• ½ – 1 tbsp maple syrup or raw honey

Directions:

Step #1: In a high-speed blender, combine heated non-dairy milk with matcha powder, pumpkin puree, pumpkin pie spice, vanilla extract, and sweetener of choice. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.

Step #2: Pour into a mug and enjoy warm or serve over ice!

#5 Protein Pumpkin Spice Latte 

A seasonal ‘Proffee’ recipe that will take the basic recipe to the next level. Simply add a scoop of your favorite plain (or vanilla, cinnamon, etc.) protein powder to the mix and blend that baby up! Aside from being high in protein, the addition will make it ultra-creamy. If you don’t want to change the flavor or taste, opt for a scoop of collagen!

Ingredients:

• 1 cup oat milk, heated (or any non-dairy milk of choice)
• 1 cup brewed hot coffee (or 2-4 shots espresso)
• 2 tbsp pure unsweetened pumpkin puree
• 1 scoop protein powder of choice (or 1-2 scoops collagen powder)
• 1-2 tbsp maple syrup or sweetener of choice, optional 
• 1 – 2 tsp pumpkin pie spice 
• 1-2 tsp vanilla extract 

Directions:

Step #1: In a high-speed blender, combine hot brewed coffee, oat milk, pumpkin puree, protein powder, pumpkin pie spice, vanilla extract, and optional sweetener of choice. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.

Step #2: Pour into a mug and enjoy! Option to serve over ice.

RELATED: Is Protein Coffee Healthy? Plus, How to Make it

#6 Pumpkin Chai Latte

Brew up a cup of your favorite chai tea and add to the mix. No chai syrup or flavoring needed here — this recipe is sweetened naturally and made from whole food ingredients. Serve hot or over ice! You can even make it a dirty chai by tossing in an espresso shot (or two).

Ingredients:

• 1 cup nut milk of choice, heated
• 1 cup water
• 1-2 tea bags spiced chai or chai rooibos tea
• 2 tbsp pure unsweetened pumpkin puree
• 1-2 tbsp maple syrup or sweetener of choice
• 1 – 2 tsp pumpkin pie spice 
• 1-2 tsp vanilla extract 
• 1-2 tsp almond, cashew, or coconut butter, optional 
• 1-2 espresso shots (optional, for dirty chai)

Directions:

Step #1: Add water to a small saucepan and bring to a boil over medium heat. Pour into a cup and add 1-2 spiced chai tea bags (2 for more intense flavor). Let steep for 3-5 minutes. Remove tea bag and squeeze any remaining liquid into the mug. Pour back into saucepan and heat to a slight boil. 

Step #2: Remove from stove and pour hot spiced chai into a high-speed blender. Add heated nut milk, pumpkin puree, pumpkin pie spice, vanilla extract, sweetener of choice, and optional nut butter and espresso. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.

Step #3: Pour into a mug and enjoy! Option to serve over ice.

#7 Caffeine-Free Pumpkin Spice Latte

We told you — something for everyone! Meet the delicious and nutritious PSL that’s caffeine-free. Made with detoxifying dandelion root tea that has a similar bitter flavor to coffee — the ultimate swap, if you ask us! Swap it for your favorite earthy tea, or customize this recipe as needed or preferred.

Ingredients:

• 1 cup nut milk of choice, heated
• ½ cup water
• 1 dandelion root tea bag
• 2 tbsp pure unsweetened pumpkin puree
• 1-2 tbsp maple syrup or sweetener of choice
• 1 – 2 tsp pumpkin pie spice 
• 1-2 tsp vanilla extract 
• 1-2 tsp almond, cashew, or coconut butter, optional 

Directions:

Step #1: Add water to a small saucepan and bring to a boil over medium heat. Pour into a cup and add dandelion tea bag. Steep for 3-5 minutes. Remove tea bag and squeeze any remaining liquid into the mug. Pour back into saucepan and heat to a slight boil. 

Step #2: Remove from stove and pour hot tea into a high-speed blender. Add heated nut milk, pumpkin puree, pumpkin pie spice, vanilla extract, sweetener of choice, and optional nut butter. Blend until smooth and creamy. Taste test, adjusting any ingredients as necessary.

Step #3: Pour into a mug and enjoy! Option to serve over ice

#8 Adaptogenic Mushroom Pumpkin Spice Latte

Mushroom coffee is trending as a stress-reducing beverage option that is delicious and nutritious. Made into a healthy latte or blended into a plain cup of joe, there are so many ways to enjoy this superfood. 

Ingredients:

• 1 cup almond milk, unsweetened (or non-dairy milk of choice)
• 2 tbsp canned pumpkin puree, unsweetened
• 1 tsp pumpkin spice blend (cinnamon, nutmeg, ginger, cloves)
• 1 tsp adaptogenic mushroom blend (such as reishi, chaga, or cordyceps)
• ½ – 1 tbsp pure maple syrup or raw honey (optional)
• 1 shot of espresso or ½ cup strong brewed coffee (optional)
• ½ tbsp vanilla extract
• Whipped coconut cream, to serve (optional)
• Cinnamon or nutmeg, to garnish

Directions:

Step #1: Add almond milk to a small saucepan and bring to a slight boil over medium heat. 

Step #2: Remove from heat and add to a high-speed blender along with the remaining ingredients. Blend until smooth and frothy. Taste test, adjusting any ingredients as necessary.

Step #3: Pour into a mug and enjoy! Option to serve with coconut whip or a sprinkle of cinnamon or nutmeg.

Pumpkin Spice Everything

Let’s face it, PSLs are a fall must-have. And now that you have all the tips and tricks to make your own, enjoy our OG Traditional PSL, or give something new a try with one of our flavor variations! And when making your own (or ordering at a coffee shop!), feel free to customize your cup while keeping these healthy tips in mind. Cheers to pumpkin season kickoff! Now let’s get sipping.

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Does Drinking Water Help You Lose Weight?

Drinking water may, indeed, help support weight loss goals. While it won’t be a magic bullet to dropping pounds, ensuring adequate hydration is essential in a holistic approach to weight loss. Here are some ways that drinking water may help you lose weight.

Increases Satiety

One way drinking water may support weight loss is by increasing satiety and reducing overall calorie intake. When consumed before meals, water can fill the stomach, making you feel fuller more quickly, which may lead to eating smaller portions and fewer calories. 

Supports a Healthy Metabolism

Another way drinking water may support weight loss is by supporting a healthy metabolism. When you drink cold water, your body has to work harder to heat the water to body temperature, which can increase the number of calories you burn at rest. This thermogenic effect could contribute to a slight but cumulative boost in overall calorie expenditure. Hydration is also crucial for optimal bodily functions, including efficient digestion and nutrient absorption, all of which play a role in maintaining a healthy metabolism and supporting weight loss efforts.

Supports The Detoxification Process

Moreover, drinking water may support weight loss by aiding in the detoxification process. Proper hydration helps the kidneys and liver function more efficiently, which is crucial for flushing out toxins and waste products from the body. When these organs operate optimally, they can metabolize fats more effectively, aiding weight loss. Additionally, dehydration can cause the body to retain water, leading to bloating and a higher number on the scale. By maintaining adequate hydration levels, you may minimize water retention, promoting a more accurate reflection of your weight loss progress on the scale.

May Reduce Cravings

Your body may misinterpret thirst signals as hunger, leading to unnecessary snacking and calorie intake. By staying adequately hydrated, you can differentiate between true hunger and thirst, potentially curbing the urge to reach for unhealthy snacks. Carrying a water bottle and taking regular sips throughout the day may help manage appetite and promote more mindful eating habits, which are essential components of any weight loss strategy.

May Help Replace Sugary Drinks

Replacing sugary drinks with water is a highly effective strategy for weight loss. Sugary beverages such as sodas, sweetened teas, and fruit juices are often high in calories but offer little to no nutritional value. By swapping these drinks with water, you can significantly reduce your daily calorie intake. For example, a single can of soda can contain up to 150 calories and a whopping 39 grams of sugar. Consuming several sugary drinks a day can quickly add up to hundreds of unnecessary calories. On the other hand, water has zero calories and is essential for various bodily functions. 

RELATED: Refreshing Sparkling Alternatives to Kick Your Soda Habit

May Help Your Body Break Down Fat

Adequate water intake may help your body break down fat. Fat cells can be broken down to be used as fuel, and this process appears to be more efficient with adequate hydration. 

Drinking Water Before a Meal & It’s Affect on Weight Loss 

Drinking water before a meal may influence weight loss efforts for some. Consuming water prior to eating helps fill the stomach, creating a sense of fullness that can reduce overall calorie intake. This practice may aid in better portion control and prevent overeating, which is crucial for maintaining a calorie deficit needed for weight loss. Additionally, water contains zero calories, making it an excellent alternative to sugary beverages that can contribute to weight gain.

Some may also find that they are actually thirsty when they think they are hungry. Drinking water before a meal can tame thirst and allow you to assess whether you are truly hungry before you eat. 

5 Tips to Drink More Water 

The Institute of Medicine suggests that healthy adults include about 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women. 

If you are focused on drinking more water, here are five ways to help you accomplish this goal:

• Carry a reusable water bottle: Having a water bottle with you all the time serves as a constant reminder to stay hydrated and makes it easy to take sips throughout the day.
• Set reminders: Use your phone or a hydration app to set regular reminders to drink water. This can help you establish a consistent hydration routine.
• Infuse your water: Add natural flavors like lemon, cucumber, or mint to your water to make it more appealing and enjoyable to drink.
• Track your intake: Keep a log of your daily water consumption. This can motivate you to reach your hydration goals and stay accountable.
• Drink a glass before meals: Making it a habit to drink a glass of water before each meal can not only help with hydration but also aid in digestion and prevent overeating.

Drinking Water To Support Weight Loss

Drinking water can be a simple yet effective strategy to aid in weight loss. However, it’s important to remember that while drinking enough water is crucial, it isn’t the only factor to focus on during your weight loss journey. A balanced diet that includes a variety of nutrients, regular physical activity, and adequate sleep are also essential components for success. By taking a holistic approach, you can create a sustainable lifestyle that promotes long-term health and well-being.

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Ahead, healthy summer drinks that satisfy all your summer beverage cravings without robbing you of your summer fun! With simple healthy swaps, you can sip away and feel hydrated, refreshed, and satiated while doing so.

12 Light & Healthy Summer Drinks

#1 Iced Matcha Latte

Start your summer morning routine with a refreshing iced matcha latte! Matcha is full of antioxidants and nutrients like ECGC, chlorophyll, and vitamin C, making this refreshing summer beverage one of the healthiest ways to fuel up. 

Plus, the amino acid L-theanine found in matcha promotes slow and study energy without a mid-day crash.

To make a matcha latte, simply whisk 1 teaspoon of matcha with a splash of hot water. Combine the mixture with 1 cup of dairy-free milk (like coconut or oat milk) and an optional sweetener of choice. Serve over ice.

#2 Watermelon Cucumber Cooler

Watermelon and cucumber are two of the most hydrating foods, containing 90-95% water! When combined together, these ingredients create a healthy summer drink that is both refreshing and subtly sweet.

Serves: 2-3 

Ingredients:

• 2-3 cups watermelon, cubed 
• 1 cucumber, peeled and roughly chopped
• 1 lime, juiced
• 2-3 mint leaves, chopped (optional) 

Directions:

Step #1: Add all ingredients to a blender. 

Step #2: Blend until smooth.

Step #3: Pour and serve over ice with a slice of lime.

#3 DIY Sparkling Lemonade 

This healthy twist on traditional lemonade may be low in sugar, but it’s certainly not low in flavor! Swap sugary store-bought lemonade and create your own healthy summer beverage. 

In a glass, mix equal parts sparkling water of choice — such as lemon-flavored Lacroix or a low-sugar sparkling beverage like Olipop — with water. Stir in a generous splash of fresh-squeezed lemon juice, a handful of ice, and (if necessary) a dash of natural sweetener (such as raw honey or maple syrup). Taste test, and adjust any ingredients as desired!

#4 Lemon Iced Tea 

Did you know store-bought iced tea can contain upwards of 50 grams of added sugar per serving? That’s right, more than a day’s worth of sugar with just a few sips. 

Avoid the blood sugar spike (and highly processed ingredients, such as high-fructose corn syrup) by brewing up a homemade glass. 

Simply brew a cup of black tea and refrigerate until chilled. Add a splash of lemon juice and a teaspoon of sweetener such as raw honey, maple syrup, or monk fruit. Serve over ice, and enjoy! 

#5 Summer Berry Spritzer 

Skip the prosecco and enjoy a booze-free sparkling spritzer. This healthy summer drink is low-cal, refreshing, and made with just a few ingredients.

Serves: 2 

Ingredients:

• 2 cups seltzer or soda water 
• 1 cup fresh mixed berries, chopped (if frozen, thaw berries until soft) 
• ½ cup kombucha or coconut water (or ¼ cup cold-pressed juice such as orange, lime, or lemon)
• 1 tsp sweetener of choice (optional) 

Directions:

Step #1: Add chopped (or thawed) berries to the base of a large serving glass. 

Step #2: Mix in ½ cup kombucha, coconut water, or fresh juice. Stir until well combined. 

Step #3: Top with sparkling water and stir in (optional) sweetener of choice.

Step #4: Pour and serve over ice!

#6 Sugar (& Alcohol) Free Sangria 

While fruit-filled Sangria may taste refreshing and healthy, it’s often full of added sugar. In addition to wine and liqueur, sneaky ingredients like processed fruit juice, simple syrup, and plain old sugar are often added to sangria, making this beverage high in calories and sugar. 

Skip the not-so-healthy ingredients by making your own. This recipe is 100% naturally sweetened and made with simple, nutritious ingredients! 

Want to make this alcohol-free sangria into a boozy beverage? Simply swap the liquid with (low-sugar) red wine.

Ingredients:

• 1 cup coconut water 
• 1 cup pure grapefruit or orange juice
• 1 cup seltzer or sparkling water beverage
• 2 cups berries
• ½ cup pomegranate (or fruit of choice)
• ½ cup oranges or pineapple, chopped 
• 1 large lime (or lemon), juiced
• 1 tsp sweetener of choice (such as honey), optional

Directions:

Step #1: Add all ingredients to a large pitcher.

Step #2: Stir until well combined.

Step #3: Refrigerate for 2-3 hours, letting flavors develop together. 

Step #4: Pour and serve with a slice of lime!

#7 Refreshing Summer Green Juice

We couldn’t talk about healthy summer drinks without mentioning green juice! Keep it low-sugar by avoiding fruit — juice mostly veggies (such as cucumber, celery, and spinach)! These hydrating foods are low-cal, low-sugar, and full of nutrients.

To give your juice a zesty (metabolism-boosting) kick, add juiced lemon or lime, ginger, and a dash of cayenne pepper.  

#8 Pineapple Turmeric Tonic

Speaking of healthy summer drinks that speed your metabolism (thanks to the anti-inflammatory nutrients), try this pineapple turmeric tonic. Sip it as a shot, or make it into a healthy summer drink by serving over ice with a splash of seltzer or coconut water.

With healthy summer drinks this simple, you’ll never go back to store-bought!

Serves: 3-4 

Ingredients:

• 2 cups pineapple, peeled, cored, and chopped 
• 2 (1-inch) pieces ginger, peeled and roughly chopped
• 2 (1-inch) pieces turmeric, peeled and roughly chopped
• 1 lime (or lemon), peeled

Directions:

Step #1: Juice all ingredients into a glass jar 

Step #2: Serve as a single shot or pour over ice with seltzer or coconut water. Option to add a sprinkle of cayenne for a spicy kick.

Step #3: Enjoy!

#9 Fruit-Infused Water 

Hydrating summer drinks don’t have to be complicated with endless ingredients and complicated recipes. In fact, healthy summer drinks can be as simple as pouring a glass of water. But, let’s keep it fruity and fun, shall we? 

Give your basic water a low-sugar boost by mixing in a few simple ingredients. Stir in a handful of antioxidant-filled berries (like wild blueberries or raspberries), sprinkle fresh mint or basil leaves, and top off your cup with a splash of citrus (like lemon or lime). No need to feel guilty about this summer beverage! 

#10 Iced Protein Coffee Latte

Coffee lovers, we’ve got good news. When mindfully made, enjoying an iced coffee can be a delicious and healthy way to cool off this summer! While many store-bought iced latte drinks contain barista-blend bases full of added oils and sugars, making your own iced protein coffee latte at home allows you to control the ingredients and enhance its nutritional profile. This means you can opt for dairy-free and minimally processed milks, add any superfoods of choice, and even blend it up with protein powder for a satiating and creamy addition that will stabilize your blood sugar and quench your thirst!

Here’s how to make it:

Ingredients:

• 1 cup of cold brew coffee or chilled coffee or espresso of choice 
• 1 cup of unsweetened almond milk (or any milk of your choice)
• 1 scoop of your favorite protein powder (vanilla or collagen powder works well)
• 1 tsp vanilla extract
• ½ tsp cinnamon, optional
• Sweetener, as desired (such as maple syrup or 1 pitted Medjool date)
• Ice, to serve

Directions:

Step #1: Once your coffee is chilled, combine the coffee, almond milk, protein powder, vanilla, cinnamon, and optional sweetener of choice in a high-speed blender. Blend until smooth and creamy. Taste test, adjusting any ingredients as desired.

Step #2: Pour into a glass over ice and enjoy!

#11 Spicy Pineapple Ginger Cooler

Tropical and spicy flavors are trending, and they’ve proved to be the perfect marriage of flavors. This thirst-quenching recipe is a little sweet, a little spicy, and every bit healthy! Not only will it help keep you hydrated, but thanks to ingredients like ginger and cayenne it will also help boost your metabolism. Plus, it’s a tasty alternative to alcoholic beverages like margaritas! 

Ingredients:

• 2 cups pineapple, diced 
• 1 tbsp grated fresh ginger
• Juice of 1 lime
• 1-2 tsp raw honey (optional)
• 2 cups chilled coconut water
• Sprinkle of cayenne pepper, optional
• Ice, to serve
• Fresh lime wedges, for garnish (optional)

Directions:

Step #1: In a blender, add the coconut water base, then add the pineapple, ginger, lime juice, and honey. Blend until smooth.

Step #2: To remove the pulp, strain the mixture through a fine mesh sieve into a glass. However, you can skip this step if you prefer a thicker beverage.

Step #3: Pour the mixture into a glass over ice. Option to sprinkle with cayenne and serve with any garnish of choice, such as lime wedges or fresh mint leaves. Enjoy!

#12 Low-Sugar Strawberry Daiquiri (Alcohol-Free!)

Imagine laying poolside with a chilled strawberry daiquiri in hand. Except, rather than sip on a beverage full of sugar, alcohol, and calories, what if you could enjoy a healthy, booze-free version of this classic cocktail? This Low-Sugar Strawberry Daiquiri is alcohol-free and uses natural ingredients to deliver all the delicious flavors without the guilt. Modify with any berries of choice, and enjoy all summer long!

Ingredients:

• 1-2 cups frozen strawberries
• Juice of 1 lime
• 1 cup ice cubes
• ½ -1 chilled coconut water (as needed to blend)
• 1 tbsp canned coconut cream, optional 
• 1 tbsp raw honey (optional)
• Fresh mint leaves for garnish (optional)

Directions:

Step #1: In a high-speed blender, combine the frozen strawberries, lime juice, ice, and raw honey, if using. Add ½ cup of coconut water to start, blending until smooth. You may need to stop and scrape down the sides several times to blend. If the mixture is too thick, slowly add coconut water. Option to add 1 tbsp of coconut cream for a creamier taste and texture. Taste test, adjusting any ingredients as desired.

Step #2: Once the desired consistency is achieved, pour the mixture into a glass and garnish with fresh mint leaves or any garnish of choice.

Step #3: Serve immediately and enjoy!

Tips to Make Healthier Summer Cocktails 

Good news — you don’t have to give up your summer cocktails in order to maintain your wellness or fitness goals. With a few simple tips, you can enjoy a sip without every occasion turning into a splurge. So, if an occasional rooftop rose or cooling boozy beverage is calling your name, here are simple ways to enjoy yourself while keeping it healthy! 

Skip the Pre-Made Mixers & DIY

Beyond your cocktail, pre-made mixers are a well-known recipe for one thing — a hangover. Skip the sugar-bomb (and blood sugar spike that comes with it) by avoiding pre-made mixers. You’ll save extra calories and know exactly what’s going in your drink. 

Mix Your Cocktail with Low-Sugar Swaps

Speaking of DIY, make your own low-sugar mixer! Kombucha, seltzer, and fresh-pressed juice (like watermelon or citrus) are flavorful ways to keep it light and healthy. 

Know Your Boozy Beverage: Calories Aren’t Created Equal 

While all alcohol contains 7 calories per gram, some options are healthier than others. Here are some tips!

Opt For Dry Wine: Dry wine contains less sugar per serving. Serve up a glass of Chardonnay or Pinot Noir!

Try Red: If wine is your cocktail of choice, opt for a glass of red for an added antioxidant boost. 

Sip in Moderation: Sip slow & keep your calories in check — stick to 1-2 cocktails to avoid overdoing it!   

The Healthiest Ways to Sip Through Summer

Whether you’re going alcohol-free or looking for healthy ways to enjoy a cocktail, savor every sip with these healthy summer drink recipes. Keep your sugar low while keeping the flavor high — these yummy drinks will keep you feeling cool, calm, and collected with every sip!

Looking to serve up more summer-inspired recipes? Sign up for FitOn PRO for nutritionist-approved meals, including foods you’ll love to eat. 

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