The winter holiday season brings festive gatherings, time with loved ones, and plenty of classic yuletide food and drinks. If you’ve been working toward specific health goals this year, some of your favorite dishes and beverages may feel out of step with your plan.
You can still enjoy the flavors you love by choosing treats in moderation and making simple swaps that support your goals. These small changes help you stay on track while keeping your holiday beverages comforting and familiar.
1. Eggnog → Egg(less) Nog
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Eggnog is a classic holiday drink, but it can 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 a traditional recipe by using egg whites instead of whole eggs or by borrowing techniques from vegan nogs. 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. Mulled Cider → Apple Peel Tea
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If you’re avoiding alcohol, a mulled cider may not be on your menu this year. Plain apple cider, even without rum, may also be sweeter than you’d like if you’re watching your sugar intake.
You can recreate the comforting drink with a simple apple peel tea, a recipe that could come in handy if you’ve been baking and have extra peels or cores. These scraps contain nutrients and fiber, so they’re worth repurposing.
Simmer them on the stove with fresh ginger, cinnamon, cardamom, and anise for about an hour, adding the spices toward the end. Strain and serve.
3. Gingerbread Latte → Ginger Herbal Tea
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Lattes made with whole milk and flavored syrups can be high in calories and sugar.
Herbal ginger tea is a zingy swap. If you want to make it a little creamier, add skim milk or unsweetened almond or soy milk.
4. Peppermint Mocha → Peppermint Tea Latte
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Mochas can contain far more calories, fat, carbs, and sugar than you might expect in a small cup. You can still get a caffeine boost with a festive flavor by swapping the higher-calorie ingredients for more nutritious options.
The peppermint mocha flavor usually comes from sugary syrups, but sugar-free versions exist. A lower-calorie approach is to steep an herbal peppermint tea bag in milk.
Choose dairy alternatives based on your goals: unsweetened almond milk works well if you’re watching carbs, skim milk provides a lower-fat option, and nut milks generally run lower in carbs than rice or soy.
5. Classic Sweet Hot Cocoa → Spicy Hot Chocolate
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Traditional hot chocolate tends to be high in calories, sugar, and carbs. While reduced-sugar and sugar-free mixes exist, they often contain substitutes and additives you may want to avoid.
Making your own at home is easy with the right ingredients. Start with dark chocolate (70% or higher) or cacao powder, which has fewer calories, less sugar, and more antioxidants. Balance the bitterness with cinnamon, nutmeg, or a splash of vanilla extract. You can add a pinch of cayenne for extra depth.
For a creamier texture, use a small amount of coconut or unsweetened almond milk. If you still want added sweetness, try a sugar alternative like monk fruit.
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