5 Healthier Holiday Drinks for Fewer Calories and Less Sugar

The winter holiday season brings festive gatherings, time with loved ones, and plenty of classic Christmas foods and drinks. If you’re working to achieve specific health goals this year, some of your favorite foods and drinks may not fit into your plan.

You can still enjoy the flavors you love by choosing treats in moderation and making simple swaps that meet your goals. These small changes help you stay on track while keeping your holiday drinks comforting and familiar.

1. Eggnog → Eggnog (less)

Eggnog is a classic holiday drink, but it may work against your dietary goals because it’s often high in calories, fat and sugar. Many packaged versions also contain high-fructose corn syrup and additives like carrageenan and guar gum.

You can lighten up a traditional recipe by using egg whites instead of whole eggs or borrowing techniques from vegan milks. Oat milk, Greek yogurt, or soaked cashews can create a creamy base and even add more protein than an egg. Cinnamon sticks and nutmeg also help recreate the familiar flavor.

2. Hot cider → Apple peel tea

If you’re avoiding alcohol, mulled cider might not be on your menu this year. Plain apple cider, even without rum, can also be sweeter than you’d like if you watch your sugar intake.

You can recreate the comforting drink with a simple apple peel tea, a recipe that might come in handy if you’ve been cooking and have extra peels or cores. These leftovers contain nutrients and fiber, so they’re worth reusing.

Simmer them on the stove with fresh ginger, cinnamon, cardamom and anise for about an hour, adding the spices towards the end. Filter and serve.

3. Gingerbread Latte → Ginger Herbal Tea

Lattes made with whole milk and flavored syrups can be high in calories and sugar.

Ginger tea is a tangy swap. If you want to make it a little creamier, add skim milk or unsweetened almond or soy milk.

4. Peppermint Mocha → Peppermint Milk Tea

Mochas can contain a lot more calories, fat, carbs and sugar than you would expect in a small cup. You can still get a caffeine boost with a festive flavor by swapping out higher-calorie ingredients for more nutritious options.

Peppermint mocha flavoring usually comes from sweet syrups, but sugar-free versions exist. A lower-calorie approach is to steep a bag of peppermint herbal tea in milk.

Choose dairy alternatives based on your goals: unsweetened almond milk works well if you’re watching carbs, skim milk is a low-fat option, and nut milks generally have fewer carbs than rice or soy.

5. Classic Sweet Hot Cocoa → Spicy Hot Chocolate

Traditional hot chocolate tends to be high in calories, sugar and carbohydrates. While there are reduced-sugar and sugar-free mixes available, they often contain substitutes and additives that you may want to avoid.

Making your own at home is easy with the right ingredients. Start with dark chocolate (70% or higher) or cocoa powder, which has fewer calories, less sugar and more antioxidants. Balance the bitterness with cinnamon, nutmeg or a hint of vanilla extract. You can add a pinch of cayenne pepper for more depth.

For a creamier texture, use a small amount of unsweetened coconut or almond milk. If you still want something sweeter, try a sugar alternative like monk fruit.