ICYMI, red Starbucks cups are back! Meaning, the Starbucks seasonal drinks we know and love are taking over the menu. We’ve only been waiting an entire calendar year, but who’s counting?
Set to launch November 2, 2023, every true Starbucks lover knows that this holiday menu release marks the unofficial start to the holiday season — a reason to sip and celebrate! As for the decadent flavor options? Expect to see holiday classics like Peppermint Mocha, Caramel Brulée, and Cinnamon Dolce. And 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. However, did you really think we were going to tell you your favorite holiday drinks were off-limits? Not a chance. To help you have a healthy holiday, we’re sharing our top tips on how to order a healthier Starbucks holiday drink, so you can feel good about sipping on these traditional favorites this season.
Plus, in addition to the tips on how to make these holiday drinks healthier, we’re sharing the best menu items this time of year (including brand new menu items, like Gingerbread Oat Milk Chai!)
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 holiday-flavored cold foam items (!!!) — just be mindful of calories.
The Top Trending Starbucks Holiday Lattes and How to Enjoy a Healthier Holiday Cup
We’re sad to say Gingerbread and Eggnog didn’t make the cut this year, but not to worry, the Starbucks holiday menu is stacked with a variety of delicious blends (including a new Gingerbread-flavored Chai and returning favorites). Find out how these Starbucks holiday drinks are traditionally made and how to modify your order for a healthier brew. Plus, be on the lookout for the new holiday Cold Foam flavors (including Peppermint Chocolate, Sugar Cookie, Caramel Brulee, and Chestnut Praline) set to launch December 4, 2023!
#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 second 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 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.
#4 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.
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.
#5 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.
#6 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!
#7 Apple Crisp Oat Milk Shaken Espresso
This new 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!
#8 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.
#9 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.
#10 (NEW) Iced Gingerbread Oat Milk Chai Tea Latte
We’re giving you another reason to love chai lattes with this brand-new Iced Gingerbread Oat Milk Chai Tea Latte! For all you iced coffee fanatics, that’s right — this new holiday beverage menu is iced! However, you can also get it hot — win-win. 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.
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!
