Warm drinks can be soothing during colder months, especially in the early mornings or evening wind-down routines. Many winter beverages, however, rely on added sugars or heavy ingredients. There are simple ways to enjoy comfort, warmth and flavor without those additions. Below are several easy drinks that offer calm, hydration or digestive support.
Ways to Add Flavor Without Sugar
Many warm drinks are satisfying because of their aroma rather than their sweetness. Small additions can elevate flavor without adding calories, creating richness and warmth while keeping the drink simple and light.
- Cinnamon sticks
- Orange or lemon zest
- Vanilla extract
- Fresh mint
- Star anise or cloves
- A splash of unsweetened almond or oat milk
Hot Herbal Tea Blends
Herbal tea is one of the easiest low-calorie options, available in a wide variety of flavors.
Ideas to try:
- Chamomile for relaxation
- Peppermint for digestion
- Rooibos for a naturally sweet, caffeine-free option
Simple method: Steep 1 bag (or 1 tablespoon loose leaf) in hot water for 5–7 minutes. Add a squeeze of lemon or a cinnamon stick for extra flavor.
Why it works: Herbal teas provide hydration and warmth without added sugar, and certain herbs support a calming evening routine.
Light Hot Chocolate
You can still enjoy chocolate in winter without a heavy, sugary drink.
Ingredients:
- 1 tablespoon unsweetened cocoa powder
- 1 cup warm milk or unsweetened milk alternative
- ½ teaspoon honey or a small sweetener of choice
- Pinch of cinnamon or vanilla (optional)
Directions:
Whisk cocoa powder with warm milk until smooth. Add cinnamon or vanilla for additional flavor.
Why it works: Using cocoa powder provides the chocolate flavor without the added sugars found in many packaged mixes.
Ginger–Lemon Tea
This warm drink can feel especially soothing when you want something calming or supportive for digestion.
Ingredients:
- 2–3 slices fresh ginger
- 1–2 slices lemon
- Hot water
Directions:
Combine ginger and lemon in a mug and cover with hot water. Steep 5–10 minutes.
Why it works: Ginger provides gentle digestive comfort while lemon adds brightness and aroma.
Warm Cinnamon Milk
This simple drink works well as part of an evening wind-down routine.
Ingredients:
- 1 cup warm milk or milk alternative
- ¼ teaspoon cinnamon
- Small drizzle of honey (optional)
Directions:
Warm milk on the stove or in the microwave. Stir in cinnamon and honey.
Why it works: Cinnamon adds flavor without needing added sugar, and a warm beverage can support relaxation before bed.
Peppermint Steamer
Peppermint adds a refreshing, cool aroma while still offering warmth.
Ingredients:
- 1 cup warm milk or unsweetened milk alternative
- 1–2 drops peppermint extract (or a peppermint tea bag steeped in a small amount of hot water and mixed into milk)
Directions:
Combine warm milk with peppermint extract or strong peppermint tea concentrate.
Why it works: A peppermint steamer offers comfort without the sweetness of a traditional mint-flavored drink.
Conclusion
Warm beverages can offer comfort, calm or hydration during the winter months while still fitting into a balanced routine. Choose two or three favorites and rotate them throughout the season. Small, simple options can make colder days feel more grounded without relying on heavy ingredients.
By Cassie Story, RD, Nutrition Subject Matter Expert
