For those striving to maintain a healthy lifestyle, striking a balance is paramount. This doesn't necessarily mean completely abstaining from alcohol. You can still enjoy cocktails with friends and family while staying on track with your health goals by choosing wisely and being mindful of ingredients. Many cocktails are laden with sugar, which can cause blood sugar spikes, increase caloric intake, and worsen hangovers. This article provides a variety of low-sugar, low-calorie cocktail recipes that allow you to have fun without sacrificing your health.
Understanding Alcohol and Calories
Different types of alcohol contain varying calorie counts. When crafting a healthier cocktail, consider using tequila, vodka, or rum. However, bourbon, gin, and whiskey can also be used in moderation. The key is to be intentional with the ingredients you choose.
Key Ingredients for Low-Calorie Cocktails
- Fresh Juices: Opt for fresh, 100% juice rather than mixes.
- Sparkling Water: Use zero-calorie bubblers instead of soft drinks. Flavored seltzer, sparkling water, or club soda are great options.
- Natural Sweeteners: Use a natural sweetener like maple syrup or honey instead of simple syrup.
- Herbs and Fruits: Incorporate fresh herbs and fruits like mint, watermelon, berries, or citrus to add flavor without extra calories.
Low-Calorie Cocktail Recipes
Here are some delicious and easy-to-make low-calorie cocktail recipes:
1. Pomegranate Cocktail
Crafted by HUM's education specialist, Gaby Vaca-Flores, RDN, CLE, this recipe is both low in calories and packed with antioxidants from the pomegranate. Pomegranate cocktails are beautiful beverages with a vibrant red hue that are great for the 'gram and are just as tasty. What do pomegranates taste like?
- 2 parts Mr. & Mrs. Pomegranate
2. Cranberry Mimosa
This healthy holiday cocktail is perfect for festive occasions. The key ingredient is 100% cranberry juice, which is an excellent source of vitamins like vitamin C, according to Vaca-Flores.
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3. Lemon Ginger Vodka Seltzer
This is a light and refreshing vodka seltzer with hints of lemon, lime, and ginger. It contains only 3 simple ingredients, is low calorie, and has zero sugar!
- 1 can Trader Joe’s Lemon and Ginger Juice Seltzer Water (or product similar)
- 2 ounces cucumber lime flavored vodka
- Ice
Add all ingredients together and stir well!
4. Kombucha Margarita
This is the ultimate twist on a margarita. The fizziness of this 'kombucharita' and the added benefits of probiotics make it a unique and healthy choice.
- 2 ounces tequila
- 2 ounces lime juice
- 1 teaspoon agave syrup (optional)
- 4 ounce ginger kombucha (or kombucha flavor of choice)
Combine the tequila, lime juice and agave into a shaker with ice. Shake well. Pour in the kombucha and stir well. Pour into a glass with ice and serve.
5. Cranberry Pineapple Rum Cocktail
The pineapple juice gives this rum cocktail a perfect twist of tropical. Use plain seltzer water or your favorite bubbly of choice.
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- 1 ounce pineapple juice
- 2 ounces cranberry juice
- 1. 5-2 ounces rum
- 1 cup sparkling water (flavored or unflavored)
Combine all ingredients and enjoy!
6. Skinny Grapefruit Moscow Mule
This low sugar and low-calorie skinny Moscow mule is made with fresh grapefruit juice.
- 1/4 cup fresh grapefruit juice
- 1/4 cup sparkling/carbonated water
- 1/4 cup ginger beer (find a low sugar ginger beer)
- 1. 5 ounces vodka
- 2 teaspoons fresh lime juice
Combine all ingredients and pour over ice. Garnish with more fresh grapefruit or lime.
7. Jalapeño Pineapple Vodka Seltzer
This is a sweet and spicy vodka cocktail.
- Jalapeno Infused Vodka
- 1 cup vodka
- 1 diced jalapeno, seeds removed
- Cocktail
- 1 shot jalapeño vodka (1 - 1.5 ounces)
- 2 tablespoons pineapple juice
- 6 ounces lime or pineapple flavored sparkling water
Pour the vodka into a glass jar and add the sliced jalapeño. Seal the top with a cover or lid and let sit overnight to infuse. When ready to assemble the cocktail, combine one shot of the jalapeño-infused vodka with 2 tablespoons pineapple juice and 6 ounces sparkling water flavor of choice (lime or pineapple works best). Add ice and pineapple tidbits if desired.
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8. Watermelon Mojito
This low-calorie cocktail recipe is full of hydrating watermelon. Instead of using sugar, gently crush cubes of watermelon with fresh mint leaves. Add rum and sparkling water for a sweet mojito with half the usual calories.
9. Lavender Lemon Cocktail
Typically, cocktails with this flavor pairing contain a lot of simple syrup and added sugars. To make it healthier, reduce or eliminate the simple syrup and use a natural sweetener instead.
10. Kombucha Cocktail
Kombucha is filled with probiotics to help support digestion.
- Gin
- Fresh orange juice
- Kombucha
- Mint leaves and orange slices for garnish
Pour the gin and fresh orange juice into a cocktail shaker. Shake well. Grab two glasses filled with 3 large ice cubes each. Pour half of the gin orange mixture into each glass. Top each drink with kombucha. Garnish with mint leaves and orange slices.
11. Sparkling Pineapple Ginger Lemonade
This sparkling pineapple ginger lemonade is a gut-friendly option, as the pineapple, ginger, and lemon will help support digestion and deliver antioxidants to your system.
12. Skinny Piña Colada
Infusing rum with a coconut flavor can cut about 300 calories from a piña colada. Measure one shot of coconut rum, add fresh strawberries, a splash of agave syrup, and blend with ice.
13. Slim Berry Daiquiri
Start with 1 cup of no-sugar-added berries, either fresh or frozen. Add rum, ice, and sweeten the deal with 1 teaspoon of stevia, a sugar substitute. Blend into a slim and delicious frozen concoction.
14. Skinny Vodka Iced Tea
Use low-calorie lemonade and sweet-tea-flavored vodka to slice off half the calories in this tall, cool drink.
15. Shochu Cosmo
Replace vodka with shochu, a Japanese spirit with a smooth flavor. Add splashes of diet cranberry juice, fresh lime juice, and orange juice, and then toss in a martini shaker.
16. Get the Calories Out of Grenadine
Grenadine is pomegranate juice and simple syrup. To get the same look and a sweet taste with fewer calories, make your own grenadine.
Tips for Making Healthier Cocktails
- Be Intentional: The key is to be intentional with the ingredients.
- Know What to Avoid: Look for low-calorie mix-ins.
- Switch Up Mixers: Just changing out the mixer in your cocktail can make a world of difference. For example: Switching out ginger ale (which typically has around 140 calories and 35 grams of sugar per can) for Olipop’s Ginger Lemon drink (which has 35 calories and 2 grams of sugar) cuts down on calories and sugar.
- Use Agave Nectar: Agave nectar is the perfect sweetener in cold drinks or cocktails, where it dissolves more quickly than table sugar. Agave nectar is a low glycemic index sweetener that is 30% sweeter than sugar so a little goes a long way. Plus it's vegan.
- Choose the Right Alcohol: Spirits such as tequila, gin, vodka, and rum will have the lowest calories. Each standard drink, or 1.5 oz fluid serving, has around 95 calories.
- Add a Little Sparkle: Soda water doesn’t technically add flavor, but it does make any drink feel a bit more festive.
- Make Drink Mixes: When you’re hosting, make a big batch of cocktails for easy serving.
- Don’t Forget the Garnish: Garnish simply.
- Have Non-Alcoholic Options Too: Always like to have a mocktail version available using the same ingredients minus the liquor.
- Stick to a Simple Menu: You don’t need a full cocktail bar.
- Serve a Crowd with a Pitcher: If you’re hosting, mix up a big batch of one or two cocktails ahead of time in a pitcher or large jar. Store in the fridge and pour over ice just before serving.
- Keep Things Cold: Use chilled liquor, fresh juice, and frozen fruit when you can - especially for blended drinks like frosé or piña coladas.
Low-Calorie Cocktail Don'ts
- Don't add creamed spirits or liqueurs. They double the calories in a cocktail.
- Don't use several shots in one drink. A Long Island iced tea has seven ingredients and 700 calories!
- Don't order an after-dinner drink, which is often sweet.
- Don't sip a sweet dessert wine, which has about 40 calories more than table wine.
Low-Calorie Mocktail Option
- Spicy Ginger Apple Cider: This is good for your gut and will leave you feeling refreshed. The fresh ginger contains gingerol, which boosts immunity due to its antimicrobial and antifungal properties.