8 Healthy Mocktails You Can Make if You're Doing Dry January

8 Healthy Mocktails You Can Make if You're Doing Dry January

One of your new year’s resolutions might include cutting back on all the alcohol you probably indulged in at holiday parties and on New Year’s Eve. If you’re sticking with a “Dry January” this month, you’re in luck for a couple of reasons. First of all, alcohol dehydrates you and withholding from drinking before a race may improve your endurance training, according to research. Also, superfood-infused healthy mocktails are having a major moment right now. These dietitian-approved recipes are bright and colorful, so they’re perfect for your Instagram feed, but they are also low in sugar, not to mention easy to prepare in batches for entertaining. Make 2020 the year of the mocktail with these recipes (maybe even beyond Dry January)! 

Healthy Mocktails: Level-Up Your At-Home Mixology Skills

1. Sparkling Cranberry Kombucha Mocktail

Recipe and image from The Real Food Dietitians, Stacie Hassing. RDN and Jessica Beacom, RDN 

strawberry mocktail

This drink is a win all-around: Not only it is crisp, tangy (thanks to a hit of ginger) and refreshing, but it’s also low in sugar and high in probiotics. The kombucha packs over 6 billion probiotics into one serving, which is more than you’d get in some probiotic supplements. Plus, you’ll feel so good and won’t have the slightest bit of a headache after drinking it. 


Related: The Best and Worst Booze to Drink When You're in Training

2. Blood Orange Mocktail 

Recipe and image from Marisa Moore, RDN

blood orange mocktail

The best part about this mocktail is the generous dose of Vitamin C (over a day’s worth in one blood orange, Moore says), which can help boost your immunity this time of year. It mingles with honey and vanilla flavors, and lime sparkling water to add that sweet fizz. 


3. Pomegranate Margarita Mocktail

Recipe and image from Sara Haas, RDN, LDN 

pomegranate mocktail

Margaritas are always fun, but not everyone can or wants to deal with a tequila hangover. This margarita mocktail is made with fresh lime juice, pomegranate juice, and sparkling lime seltzer. It’s a drink that actually has antioxidants, thanks especially to the pomegranate. 


4. Blueberry Ginger Mocktail 

Recipe and image from Carlene Thomas, RDN 

blueberry ginger mocktail

There are antioxidants and vitamins abound in this blueberry-filled drink — it contains blueberry juice and actual blueberries, plus a full shot of ginger. A cinnamon stick adds some warmth and sweetness as a garnish, and you can finish it off with a sprig of fresh mint as well.


Related: 3 Protein Smoothie Recipes That Little Spartans Will Love

5. Grapefruit Mint Mocktail

Recipe and image from Sarah Gold Anzlovar, MS, RDN

grapefruit mint kombucha mocktail

If you prefer your mocktails a bit tangier, this is your answer. The kombucha and grapefruit bring a tartness (The kombucha is also a gut-healthy fermented drink), which combined with the grapefruit seltzer and mint, is perfectly refreshing.


6. Sparkling Apple Cider Mocktail 

Recipe and image from Rebecca Clyde, MS, RDN, CD of Nourish Nutrition blog

Sparkling Apple cider mocktail

This one’s super easy to create, but looks really fancy in a stemless champagne glass. Just take sparkling apple cider and slice lime, orange, and grapefruit (or the citrus fruits of your choice for extra Vitamin C) and garnish with some fresh rosemary, too. 


7. Citrus Chia “Fresca” Mocktail 

Recipe and image from Emily Kyle, MS, RDN, CLT, HCP 

citrus chia fresca mocktail

During winter citrus season, you can create your own citrus mocktail with fresh ingredients. This one will taste just like citrus soda, but without the deluge of added sugar. The chia seeds add protein and fiber to the mix too. Best of all the citrus in this drink is designed to replenish your electrolytes and potassium, so it’s a great post-workout mocktail to have on hand in a huge pitcher in the fridge. 


Related: Should Athletes Follow A Low FODMAP Diet?

8. Strawberry Sparkling Mocktail  

Recipe and image from Tara Rochford, RDN

strawberry sparkling mocktail

Even if it’s not the time of year to be lying on the beach or by the pool, you can still feel that same poolside vibe with this thirst-quenching mocktail. The ingredients are just strawberries, lemon juice, sparkling water, and to make it sweeter, you can add natural coconut sugar if you prefer. 


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