Healthy and Delicious Date Caramel with Almond Butter

Healthy and Delicious Date Caramel with Almond Butter

Date Caramel with Almond Butter

Date Caramel with Almond Butter is a sweet, rich, and decadent alternative to traditional caramel, offering all the flavor without the guilt. Made from naturally sweet dates, this creamy caramel is gluten-free and dairy-free. It contains no butter, no cream, just wholesome ingredients like dates, vanilla, and a touch of almond butter. It’s the perfect treat for anyone looking to enjoy indulgence the flexitarian way!

Two Peanut Paradise Tropical Smoothie Cafe copycats with a banana garnish and date caramel. A bowl of date caramel is in the foreground.

Why I Made This Sauce

I’ve always loved smoothies with a touch of date caramel as a garnish, so I decided to create my own! Here’s why I love this recipe:

  • Simple and Quick: Easy to make with just a few ingredients.
  • Versatile Uses: Perfect for smoothies, apple slices, oatmeal, yogurt, cookies, brownies, or ice cream.
  • Natural Sweetness: A spoonful in my smoothies adds just the right amount of sweetness.

This date caramel has become a go-to in my kitchen for elevating everyday treats!

 

A white bowl filled with swirled light brown date caramel

 

Ingredients for Flexitarian-Friendly Date Caramel Sauce

  • Pitted dates: Naturally sweet and full of fiber, these form the base of the caramel.
  • Almond butter: Adds a creamy, nutty richness while keeping it dairy-free.
  • Hot water or almond milk: Choose almond milk for extra creaminess or hot water for a lighter option.
  • Vanilla extract: Enhances the caramel flavor with warm, aromatic notes.
  • Kosher salt: Balances the sweetness and elevates the flavor.

 

Top down of date caramel in a high powered blender

 

How to Make Date Caramel Sauce

1. Prepare the Dates

  • Remove any pits if the dates aren’t already pitted.

2. Soften the Dates

  • Place the pitted dates in a heatproof bowl.
  • Pour hot water (boiling works best) over the dates to cover them.
  • Let the dates soak for 15–20 minutes to soften, making them easier to blend.

3. Blend the Ingredients

  • Transfer the soaked dates and their water to a high-speed blender or food processor.
  • Add almond butter, vanilla extract, and kosher salt.
  • Start blending at a low speed, gradually increasing to high speed.
  • Scrape down the sides as needed and blend until smooth and creamy.

4. Adjust the Consistency

  • If the caramel is too thick, add more hot water or almond milk, one tablespoon at a time, until it reaches your desired consistency.

 

Straight on shot of two peanut paradise tropical smoothie cafe copycat smoothies with a blue backdrop.

 

Date Caramel Versatility

This recipe is endlessly adaptable to fit your tastes and needs:

  • Adjust the Consistency: Thin the caramel with water, almond milk, oat milk, coconut milk, or coconut cream.
  • Add Extra Flavor: Mix in almond butter, peanut butter, or a drizzle of maple syrup.
  • Sweeten it Up: Enhance the richness with a touch of chocolate or extra vanilla.

FAQ (Ask A Dietitian!)

Which type of dates tastes like caramel?

Medjool dates taste like caramel. They are sweet, rich, soft, and chewy. 

Are dates good for health?

Dates are a good source of essential nutrients like potassium, magnesium, vitamin B6, and fiber. They are naturally sweet making them an excellent substitute for refined sugar in recipes and snacks. Dates are used in smoothies, baked goods, and other dishes. 

 

A white bowl filled with swirled light brown date caramel

 

Like This Recipe? Try These Smoothie Recipes

Peanut Paradise Smoothie

Peanut Paradise Tropical Smoothie Cafe Copycat, one smoothie in focus, one smoothie in the background and sitting overtop 2 blue coasters, peanut butter and date caramel on spoons in the foreground with fresh sliced bananas.

Peanut Butter Cup Tropical Smoothie Cafe Copycat

Peanut Butter Cup Tropical Smoothie Cafe Copy Cat straight on shot of the smoothie in a glass with a banana garnish and a peanut butter cocoa powder rim

Peach Cobbler Shake

Peach Cobbler shake with three shakes. Blue and white straws sticking out from the shakes.

A white bowl filled with swirled light brown date caramel

Date Caramel with Almond Butter

Sarah Harper MS, RD, LDN
Date Caramel with Almond Butter is sweet, rich, and delicious. Enjoy this caramel with smoothies, apples, or oatmeal.
Prep Time 5 minutes
Soak Time 20 minutes
Total Time 25 minutes
Course Dessert, Drinks, Snack
Cuisine American
Servings 8 servings
Calories 100 kcal

Equipment

  • 1 high powered blender

Ingredients
  

  • 1 cup pitted medjool dates
  • 1/4 cup almond butter
  • 1/4 cup hot water
  • 1 tsp vanilla extract
  • 1/4 tsp kosher salt

Instructions
 

Prepare the Dates

  • Remove any pits from dates if not already pitted.

Soak The Dates

  • Place the pitted dates in a heatproof bowl.
    Pour the hot water over the dates to soften them.
    Let the dates soak in the hot water for 15-20 minutes. This will make them easier to blend into a smooth caramel.

Blend the ingredients

  • After soaking the dates, transfer them along with the soaking water to a high-speed blender, then add the remaining ingredients to the high-speed blender.
    Blend at a low speed and gradually increase to high.
    Blend until the mixture becomes smooth and creamy, scraping down the sides of the blender.

Adjust the Consistency

  • If the date caramel is too thick, you can add more hot water 1 tbsp at a time.

Nutrition

Calories: 100kcalCarbohydrates: 15gProtein: 2gFat: 4gSaturated Fat: 0.3gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 74mgPotassium: 187mgFiber: 2gSugar: 13gVitamin A: 27IUCalcium: 39mgIron: 0.4mg
Keyword 5-ingredient
Tried this recipe?Let us know how it was!
The Best Collagen Hot Chocolate Recipe

The Best Collagen Hot Chocolate Recipe

The Best Collagen Hot Chocolate Recipe

One of my favorite evening rituals is indulging in a cozy cup of healthy collagen hot chocolate to wind down the day. It’s a satisfying way to curb chocolate cravings while supporting muscle recovery, as collagen supplementation provides protein that aids muscle repair.

Plus, this version contains no white sugar, making it perfect for those with a sweet tooth who are also mindful of their weight loss goals.

This recipe aligns beautifully with a flexitarian lifestyle. While you can use plant-based milk to suit your preferences, keep in mind that collagen, as a dietary supplement, is only sourced from animals such as bovine, marine, or poultry, and is not available in a plant-based form.

collagen hot chocolate with marshmallows in a white and grey mug

Ingredients For This Healthy Collagen Hot Chocolate

Hot Chocolate Mix

Collagen Powder

  • Chocolate collagen powder adds flavor and 11g of protein per serving (Earth Fed Muscle is my favorite).
  • For unflavored options, try Vital Proteins Bovine or Marine Collagen varieties. If opting for unflavored collagen add more hot chocolate mix to taste. I use 1 heaping tbsp of my Homemade Hot Cocoa Mix per 8oz.

Milk Options

  • Use your favorite milk or milk alternative:
    • Dairy options: 2% milk or whole milk.
    • Plant-based favorites: almond milk, oat milk, or soy milk.

Optional Additions

  • Flavor boosters: sea salt, cinnamon, fresh nutmeg.
  • Need more sweet? Sweeten naturally with a drizzle of maple syrup.

image of my 2 favorite collagen powders. A chocolate earth fed muscl e and an unflavored vital proteinsv

How To Make Collagen Hot Chocolate in 5 easy Steps

  1. Heat the Milk in the Microwave:
    • Pour 6–8 oz of milk into a large, microwave-safe mug (big enough to prevent sloshing during step 3).
    • Heat on high for 1–1.5 minutes, or until hot but not boiling. Add water at this stage if desired.
  2. Add Powders on Top:
    • Sprinkle the hot chocolate mix and chocolate collagen powder directly onto the hot milk.
  3. Blend with a Milk Frother:
    • Use a milk frother to mix everything until smooth and creamy. Tip: Use a gentle motion to avoid splashing if your mug isn’t large enough.
  4. Optional: Add Sea Salt:
    • Stir or froth in 1/4 tsp sea salt for a sweet-salty twist.
  5. Top with Whipped Cream or Cold Foam:
    • For whipped cream: Add a dollop on top of the hot chocolate.
    • For cold foam: Froth 1–2 tbsp milk or heavy cream in a frother, then gently spoon it over the drink.

Serve and Enjoy: Sip your frothy, luxurious collagen hot chocolate, perfect for a cozy treat! This method ensures a mess-free experience with an indulgent finish from the toppings.

Customization and Tips

Flexitarian Customization Ideas

  • Plant-Based Adjustments: Swap in oat, almond, or soy milk for a plant milk version. Oat milk is a great option for its creaminess, while almond milk adds subtle sweet flavors.
  • Natural Sweetness: Opt for maple syrup, honey, or stevia as alternatives to refined sugar. These provide natural sweetness without compromising on flavor.
  • Allergy-Friendly Notes: Avoid adverse reactions by using nut-free milks like oat or rice milk, and choose certified gluten-free ingredients for those with sensitivities. Soy-free options like coconut milk are another great option.

Tips for Adding Collagen to Hot Beverages:

  1. Stir Well: To avoid clumping, stir collagen powder thoroughly into your drink. Using a frother or blender can help it dissolve completely.
  2. Avoid Boiling: While collagen is heat-stable, it’s best to add it after the liquid has been heated to your desired drinking temperature, rather than boiling it, to preserve its quality.
  3. Flavor Consideration: Most collagen powders are flavorless, but some come with added flavors or sweeteners i.e. Earth Fed Muscles Chocolate Collagen. Some other flavors I’ve seen include strawberry lemonade, lemon, and vanilla. Choose one that complements your beverage.

Collagen Tips For The Perfect Hot Drink

  • Blending Tips: Use a frother or whisk to mix thoroughly for a creamy and smooth hot drink. Proper blending ensures all the flavors meld beautifully.
  • Flavor Boosters: Enhance your hot chocolate with a pinch of cinnamon, a splash of vanilla extract, or a sprinkle of sea salt to balance the level of sweetness.
  • Topping Ideas: Take your hot drink to the next level with fun toppings like marshmallows, grated chocolate, fresh cinnamon or nutmeg, or even a sprinkle of cacao nibs for extra flavor and texture.

collagen hot chocolate with marshmallows in a white and grey mug

Collagen Protein in Hot Beverages: Key Facts

  • Health Benefits: Supports muscle recovery, improves skin health, strengthens hair, promotes joint, connective tissue, and bone health.
  • Heat Stability: Collagen peptides (hydrolyzed collagen) remain stable at typical beverage temperatures (<300°F/150°C). Research shows they can even withstand up to 572°F (300°C) for short periods.
  • Misconceptions: While prolonged high heat (e.g., baking) may reduce some functional properties, collagen stays stable and bioavailable in hot drinks like hot chocolate, coffee, or tea.
  • Not a Complete Protein: Collagen is rich in glycine, proline, and hydroxyproline, which are essential for supporting skin, joint, bone, and connective tissue health. However, it lacks tryptophan, one of the nine essential amino acids, and does not provide the full spectrum needed for optimal muscle protein synthesis (MPS). To ensure a complete amino acid profile, pair collagen with other protein sources like dairy milk, soy milk, or nuts. While collagen alone cannot fulfill your daily protein needs for MPS, it serves a complementary role in overall health and recovery.

Takeaway: Collagen is safe and effective in hot beverages, offering unique benefits for skin, joints, and connective tissue. While not a complete protein, pairing it with complementary sources like dairy or soy ensures balanced nutrition. Trust science, not myths!

More Delicious Drink Recipes

Healthy Berry Bliss Tropical Smoothie Copycat Recipe

How To Make An Easy Kombucha Mocktail

The Best Pumpkin Pie Smoothie: Easy and Healthy Recipe

collagen hot chocolate with marshmallows in a white and grey mug

The Best Collagen Hot Chocolate

Sarah Harper MS, RD, LDN
This healthy hot chocolate is the perfect evening treat to satisfy your chocolate cravings while supporting muscle recovery and aligning with your weight loss goals. Made with natural ingredients and customizable to suit a flexitarian lifestyle, it’s a comforting way to enjoy a warm, protein-packed drink.
Prep Time 5 minutes
Cook Time 2 minutes
Total Time 7 minutes
Course Drinks
Cuisine American
Servings 1
Calories 184 kcal

Equipment

  • milk frother or whisk
  • large microwave safe mug
  • measuring spoons
  • spoon
  • microwave
  • grater optional

Ingredients
  

  • 2 tsp hot chocolate mix
  • 2 tbsp chocolate collagen powder
  • 6 oz 2% milk
  • 4 oz water
  • ¼ tsp sea salt
  • whipped cream, marshamallows, or cold foam optional

Instructions
 

Heat the Milk in the Microwave:

  • Pour 6–8 oz of milk into a large, microwave-safe mug (big enough to prevent sloshing). Heat on high for 1–1.5 minutes, or until hot but not boiling. Add water at this stage if desired.

Add Powders on Top:

  • Sprinkle the hot chocolate mix and chocolate collagen powder directly onto the hot milk.

Blend with a Milk Frother:

  • Use a milk frother to mix everything until smooth and creamy. Tip: Use a gentle motion to avoid splashing if your mug isn’t large enough.

Optional: Add Sea Salt:

  • Stir or froth in 1/4 tsp sea salt for a sweet-salty twist.

Optional Top with Whipped Cream, Marshmallows, or Cold Foam:

  • For whipped cream: Add a dollop on top of the hot chocolate. For cold foam: Froth 1–2 tbsp milk or heavy cream in a frother, then gently spoon it over the drink.

Notes

Nutrition facts for this recipe may vary slightly depending on the specific ingredients and brands you use, such as your choice of milk, collagen powder, or sweeteners. For the most accurate information, calculate nutrition facts based on the exact products you select.

Nutrition

Calories: 184kcalCarbohydrates: 19gProtein: 17gFat: 5gSaturated Fat: 4gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 1gTrans Fat: 0.2gCholesterol: 14mgSodium: 822mgPotassium: 238mgFiber: 1gSugar: 17gVitamin A: 175IUVitamin C: 0.3mgCalcium: 222mgIron: 0.3mg
Keyword 5-ingredient
Tried this recipe?Let us know how it was!

Sources:

Healthy Berry Bliss Tropical Smoothie Copycat Recipe

Healthy Berry Bliss Tropical Smoothie Copycat Recipe

Healthy Berry Bliss Tropical Smoothie Recipe

This Berry Bliss Tropical Smoothie is inspired by the Blueberry Bliss Smoothie from Tropical Smoothie Café but made healthier, simpler, and more affordable. With its creamy texture and simple ingredients, it’s perfect as a pre-workout snack or a refreshing treat any time of year.

In summer, I love using fresh berries from U-Pick farms or farmers’ markets. In winter, frozen fruit brings vibrant flavor and nutrition to this easy recipe.

Berry Bliss Smoothie, a close up of three glasses with purple-blue smoothie inside. The glass is a unique design compared to the other two glasses. The photo is straight on and slightly elevated.

What is in the Blueberry Bliss Smoothie from Tropical Smoothie Café

Tropical Smoothie Cafe’s Blueberry Bliss Smoothie contains Strawberries, Blueberries, Banana, Ice, and Turbinado Sugar (natural brown sugar).

In my variation of this recipe, I bump up the protein and replace the turbinado sugar with the caramel-like flavor of dates.

Dates are not only delicious but also offer many nutritional benefits. Dates are a good source of dietary fiber and contain essential vitamins and minerals. Because Dates are relatively high in calories from natural sugar they make a wonderful addition to smoothies, baked goods, energy bars, and desserts.

 

Why You’ll Love This Smoothie

  • Quick and Easy: Whip it up in just 5 minutes with ingredients that fit a flexitarian lifestyle, easy to find locally or online.
  • Natural Sweetness: A creamy, refreshing blend with a hint of vanilla and no added sugars.
  • Perfectly Versatile: Enjoy it as a pre-workout snack, breakfast smoothie, or quick breakfast option.
  • Plant-Powered Nutrition: Includes a scoop of protein powder, 22g of protein, and 7g of fiber to keep you energized and satisfied.
  • Hassle-Free Clean-Up: A quick rinse is all it takes, saving you time on busy mornings.

 

Berry Bliss Smoothie is in a vitamix blender with glasses, one ripe banana, and frozen berries in the scene. The shot is strait on with a cream back drop.

Tools

  • Measuring cups
  • High-speed blender

My Ingredients

    • Frozen Blueberries and Strawberries: These vibrant, nutrient-packed fruits add natural sweetness and a thick texture to your smoothie. Using frozen fruit eliminates the need for ice, keeping flavors bold and undiluted.
    • Sliced Frozen Bananas: A creamy base that’s perfect for smoothies. Opt for frozen bananas for thickness, but fresh ones work in a pinch. Add ice if needed to reach your desired texture.
    • Soy Milk: A plant-based milk that’s rich in protein, offering 8g per cup. It’s an excellent option for flexitarians looking to reduce dairy while maintaining a creamy consistency and balanced nutrition.
    • Dates: A wholesome sweetener that blends seamlessly into smoothies. Dates provide natural sugars along with fiber, making them a great choice for sustained energy.
    • Vanilla Protein Powder: Adds a smooth vanilla flavor while boosting the protein content of your smoothie—perfect for a balanced flexitarian meal or snack.
    • Collagen Powder (Optional): For those incorporating collagen into their diet, this supplement enhances your smoothie with additional protein.

This smoothie combines plant-powered ingredients with flexible add-ins, offering an adaptable recipe for a variety of dietary preferences and needs.

Top down of smoothie ingredients. In the photo include banana, a blender container with milk and berries visible, and a small bowl to the right of the blender full of berries.

Optional Recipe Substitutions and Add-Ins

This smoothie is versatile, allowing you to swap ingredients or enhance it with your favorite add-ins:

Swaps

  • Milk: Use almond milk instead of soy milk.
  • Dates: Replace with coconut sugar for sweetness.
  • Berries: Substitute frozen berries with fresh blueberries or try blackberries or raspberries for variety.
  • Banana: Swap for Greek yogurt for a creamy, tangy twist.

Add-Ins

  • Chia seeds, hemp seeds, or flaxseed meal for fiber and protein.
  • Almond butter or peanut butter for healthy fats and rich flavor.
  • Vanilla extract for a subtle sweetness.
  • A pinch of cinnamon for warmth and spice.

Mix and match to create your perfect blend!

 

Berry Bliss Smoothie being poured into a decorative glass. The glass is almost completely full. The color of the smoothie is purple-blueish.

Step By Step Instructions

  1. Pour your liquid of choice into the blender first for easier blending.
  2. Add the remaining ingredients on top.
  3. Blend until smooth and creamy. Adjust with extra liquid if needed.

Storage suggestions

Freezer Storage

Pour your smoothie into an airtight container and freeze for up to 3 months. Thaw overnight in the fridge, then stir or re-blend before drinking. Bonus Tip: Use leftover smoothie to make smoothie pops by pouring it into popsicle molds—perfect for a healthy, on-the-go treat!

Refrigerator Storage

Store your smoothie in a sealed jar in the fridge for up to 1–2 days. Before drinking, give it a stir to restore its creamy texture.

 

Top down of the Berry Bliss Smoothie. Three glasses with garnish over top. The garnish includes three blueberries and a mint leaf.

FAQ (Ask A Dietitian!)

In the following section, I answer frequently asked questions about smoothies and the Blueberry Bliss Smoothie.

Is the Tropical Smoothie Café Blueberry Bliss smoothie healthy?

While Tropical Smoothie Café’s Blueberry Bliss Smoothie provides a fruit boost, it’s loaded with sugar and offers minimal protein. My version includes protein powder for a more filling and balanced drink, along with extra fiber and less sugar.

  • Tropical Smoothie Café Blueberry Bliss: 75g sugar, 1g protein, 4g fiber.
  • My Version: 30g sugar, 22g protein, 7g fiber.

You’ll save money, enjoy better nutrition, and still get the fruity flavor you love!

What is a good liquid to use in a frozen berry smoothie?

Smoothies are incredibly versatile, especially when it comes to choosing a liquid base. Here are 10 great options:

  • Dairy milk
  • Soy milk
  • Almond, cashew, or hazelnut milk
  • Coconut milk
  • Oat or rice milk
  • Water
  • Juice (or ½ juice, ½ water)
  • Coconut water
  • Tea
  • Coffee

Get creative and choose what best fits your taste and nutritional goals!

 

What is the healthiest sugar for smoothies?

If you’re looking for natural sweeteners that provide a bit more nutrition than table sugar, consider these six options:

  1. Dates or date syrup
  2. Maple syrup
  3. Honey
  4. Agave nectar
  5. Fresh fruit or fruit juice
  6. Coconut sugar

Remember, even these healthier options are still sugars and should be enjoyed in moderation as part of a balanced diet.

 

Three glasses of purple-blue colored beverage, the Berry Bliss Smoothie. The photo is take straight on with a small bowl of berries on the right slide of the frame. The background is cream.

More Smoothie Recipes To Try

Healthy Peanut Paradise Tropical Smoothie Café Copycat

How To Make Copycat Panera Green Smoothie Recipe At Home

How To Make Panera Strawberry Banana Smoothie At Home

 

Berry Bliss Smoothie, a close up of three glasses with purple-blue smoothie inside. The glass is a unique design compared to the other two glasses. The photo is straight on and slightly elevated.

Berry Bliss Smoothie

Sarah Harper MS, RD, LDN
This Berry Bliss Smoothie has blueberries, strawberries, and bananas. It is refreshing, healthy, and satisfying.
Prep Time 5 minutes
Total Time 5 minutes
Course Breakfast, Snack
Cuisine American
Servings 2 servings
Calories 314 kcal

Equipment

  • Blender
  • Blender tamper optional - you could pause the blender and use a spoon to mix as needed

Ingredients
  

  • 2 cups unsweetened soy milk
  • ½ cup blueberries
  • ½ cup strawberries
  • 2 frozen and sliced bananas
  • 4 dates
  • 3 tbsp vanilla protein powder optional (if vegan use a plant-based protein powder)
  • 2 tbsp vital protein collagen powder optional (if vegan omit this ingredient)

Instructions
 

  • Starting with the liquids, add all the ingredients to a blender. Blend until smooth.

Nutrition

Calories: 314kcalCarbohydrates: 50gProtein: 22gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 1gSodium: 208mgPotassium: 889mgFiber: 7gSugar: 30gVitamin A: 604IUVitamin C: 35mgCalcium: 327mgIron: 4mg
Keyword 5-ingredient, banana, berry, protein, strawberry
Tried this recipe?Let us know how it was!
How To Make An Easy Kombucha Mocktail

How To Make An Easy Kombucha Mocktail

Kombucha Mocktail: Alcohol-Free and Delicious

This Kombucha Mocktail is the perfect replacement for alcoholic beverages, whether you’re embracing Dry January or simply looking for a fun, refreshing drink any time of year. Not only is it delicious, but it’s also packed with probiotics to promote a healthy gut while keeping you hydrated and satisfied.

If you know me, you know I love sipping on fancy beverages. But I’ll admit, staying hydrated can be a challenge. To make drinking more appealing, I elevate my hydration game with creative twists like citrus, bubbles, or a splash of my favorite flavor of kombucha. Mocktails are so versatile—you can mix in herbs, fresh fruit, bitters, or even fancy ice for an elegant touch.

Why I Recommend Taking Breaks from Alcohol

As a registered dietitian and flexitarian food blogger, I encourage exploring alcohol-free periods for these benefits:

  • Balance and Flexibility: Enjoy a mindful lifestyle without giving up enjoyment.
  • Health Benefits: Support gut health, improve sleep, and reduce inflammation.
  • Creative Alternatives: Try fun, flavorful drinks like this Kombucha Mocktail.

This Kombucha Mocktail is one of my favorite ways to enjoy a refreshing, probiotic-packed alternative to alcohol. Whether you are cutting back, participating in Dry January, or exploring a sober-curious lifestyle, it’s the perfect way to unwind and stay healthy.

Let’s Dive In

In this Kombucha Mocktail recipe, we’ll explore why kombucha is a gut-friendly beverage, what makes this mocktail perfect for any occasion, how to make it step by step, and expert tips for pairing and customizing it.

 

text overlay How To Make An Easy Kombucha Mocktail with images of kombucha cocktails in wine glasses with a cool blue filter

Discover the Buzz About Kombucha: The Gut-Friendly Beverage

Kombucha is a fermented tea, typically made with sweetened green or black tea. Thanks to its natural effervescence, it delivers that sparkling tingle many of us love. Originating in northeast China, kombucha has grown into a globally influential beverage, with its popularity skyrocketing in today’s economy. Many of you may already be familiar with GT’s Kombucha, the leading kombucha brand in the United States, and for good reason. It’s delicious!

Beyond its great taste, kombucha has earned the title of “Healthy Beverage” for its many benefits.

  • Probiotics: Produces healthy bacteria that encourage gut bacteria diversity and support healthy digestion.
  • Antioxidants: Offers the same health benefits as tea, including antioxidants that help combat oxidative stress.
  • Potential Health Benefits: Studies suggest that drinking kombucha may reduce the risk of developing chronic diseases.

With its unique combination of flavor, fizz, and health benefits, it’s no wonder kombucha continues to gain fans worldwide.

Why This Kombucha Mocktail Is Perfect

Why I Love It:

  • Combines the fun of fancy drinks with the health benefits of kombucha.
  • Perfect for hot summer days, your next party, or an evening unwind.
  • Quick, easy, and customizable to suit your taste.

How It Started:

A year ago, I received a SodaStream as a gift, and it became a daily essential for making sparkling water. It’s a great way to reduce plastic and cans while enjoying bubbly drinks. This Kombucha Mocktail quickly became a favorite of mine, especially during the warmer months.

Why It Works:

  • A fancy drink ritual makes preparing meals feel special and relaxing.
  • Mocktails offer an alcohol-free way to unwind, with many brands like Curious Elixirs incorporating herbs and adaptogens for added relaxation.
  • Kombucha adds probiotics for gut health and a natural effervescence that’s both refreshing and satisfying.

When I Make It:

  • Friday nights while grilling salmon or steaks.
  • Hosting gatherings or parties.
  • Anytime I want a refreshing drink to beat the heat.

Pro Tip: Skip the cocktail shaker! Kombucha is naturally fizzy, and shaking it could cause it to overflow. Stir gently to preserve the bubbles.

Three mocktails with sprite made with yellow, orange-ish pink, and purple flavorings.

 

How to Make a Kombucha Mocktail

Ingredients:

  • 8 oz kombucha (any flavor you love)
  • 16 oz sparkling water

Why This Combo Works:

  • Decreases the vinegary flavor of kombucha.
  • Stretches your kombucha supply and saves money.

Pro Tip: Kombucha typically costs $3 to $5 per 16 oz. By mixing 6 oz of kombucha with 6 oz of sparkling water, you cut the cost in half while still enjoying its antioxidants and healthy probiotics.

Optional Add-Ins:

  • Citrus: Add fresh lemon juice, lime juice, or a splash of grapefruit juice.
  • Fruits: Mix in cranberry juice, orange juice, mango juice, pineapple juice, or strawberry lemonade. Garnish with fresh strawberries or a lemon wedge.
  • Herbs: Enhance with a sprig of rosemary, fresh basil, or other fresh herbs for a sophisticated twist.
  • Ice: Toss in ice cubes to keep your drink chilled and extra refreshing.

Kombucha Mocktail FAQ (Ask a Dietitian!)

What Goes Well with Kombucha?

  • Fresh Fruit: Ever heard of frozen grapes in wine? Try adding frozen grapes or fresh fruit slices to your kombucha mocktail for a fun twist.
  • Salads or Grain Bowls: Kombucha’s light and refreshing taste complements fresh, vibrant dishes like salads or grain bowls, making them perfect all year long.
  • Cheese and Charcuterie Boards: The bubbly, tangy flavor of kombucha pairs beautifully with the creamy richness of cheese and the savory elements of charcuterie.
  • Pasta or Pizza: Swap your usual glass of wine or beer with a kombucha mocktail for a refreshing alternative that balances rich, hearty meals.
  • Cookouts: Kombucha is a great non-alcoholic option for BBQs and cookouts. Serve it alongside grilled veggies, plant-based proteins, or meats to offer a refreshing, gut-friendly drink option.

two kombucha mocktails in wine glasses outside

 

Recipes to Pair with Your Kombucha Mocktail

Why This Kombucha Mocktail Deserves a Spot in Your Routine

This drink combines flavor, fizz, and health benefits, making it ideal for any occasion. Whether you’re hosting a party or winding down after a long day, this Kombucha Mocktail will keep you refreshed, satisfied, and hydrated.

More articles to read during Dry January

Kombucha mocktail outside in 2 wine glasses

Kombucha Mocktail

Sarah Harper MS, RD, LDN
My favorite Kombucha brand and flavor, GT's Synergy Trilogy makes an amazing Kombucha Mocktail. This drink is wonderful enjoyed during outdoor events, dinner parties, or just as a weeknight, after work, beverage!
Prep Time 5 minutes
Total Time 5 minutes
Course Drinks
Cuisine American
Servings 2
Calories 14 kcal

Equipment

  • Fun Cocktail glasses

Ingredients
  

Mocktail

  • 16 oz Sparkling Water
  • 8 oz GTs Synergy Trilogy Kombucha or other kombucha per your preference
  • 1-2 tsp Lime Juice Option for Fresh Squeezed

Garnish

  • Lime Wedges optional

Instructions
 

  • Pour the kombucha into a large glass or pitcher. Gently stir in the sparkling water to preserve the fizz. Add lime juice if desired, and stir lightly.
    Serve over ice and enjoy!

Nutrition

Calories: 14kcalCarbohydrates: 3gProtein: 0.02gFat: 0.01gSodium: 53mgPotassium: 10mgFiber: 0.02gSugar: 3gVitamin A: 3IUVitamin C: 2mgCalcium: 12mgIron: 0.03mg
Keyword kombucha, mocktail
Tried this recipe?Let us know how it was!
Easy Homemade Hot Chocolate Mix (Dairy-free and Less Sugar)

Easy Homemade Hot Chocolate Mix (Dairy-free and Less Sugar)

Easy Homemade Hot Chocolate Mix (Dairy-free and Less Sugar)

This is an easy hot cocoa mix recipe without powdered milk recipe! For the best homemade hot chocolate, the perfect combination of simplicity and versatility.

Made with simple ingredients, it’s a delicious alternative to store-bought mixes, and it’s completely dairy-free! Many store-bought mixes contain powdered milk and artificial ingredients. This homemade version uses real, wholesome ingredients for a more flavorful and customizable experience.

Whether you’re sipping it on a cozy night in or gifting it as a thoughtful present, this vegan hot chocolate mix is sure to impress.

hot cocoa mix in glass jar with spoon

Why You’ll Love This Recipe

Unlike overly sweet store-bought mixes, this homemade hot chocolate recipe is intentionally lower in sugar to let the rich, bold chocolate flavor shine. It’s perfect for those who prefer their cocoa with less sweetness and a more indulgent chocolate experience.

  • Dairy-Free and Vegan: Perfect for those avoiding dairy or looking for a plant-based option.
  • Simple Ingredients: Made with pantry staples like powdered coconut milk, cocoa powder, and coconut sugar.
  • No Food Processor Needed: A quick and easy recipe you can mix in a bowl.
  • Perfect for Gifting: Package it in a mason jar with a recipe card for a holiday gift, baby shower, or great gift for any occasion.
  • Big Batch-Friendly: Easily double or triple the recipe to make enough for everyone.

Intentionally Lower in Sugar for a Bold Chocolate Flavor

This hot chocolate mix is intentionally lower in sugar than most, allowing the rich, bold flavor of cocoa to take center stage. Sweetened lightly with coconut sugar, it strikes the perfect balance for those who prefer a less sweet, more chocolate-forward treat. Adjust the sweetness to your liking when serving!

 

ingredients for hot cocoa mix without powdered milk all laid out in bowls with text overlay labels

Ingredients

  • Coconut Milk Powder: This creamy, dairy-free alternative provides a rich, velvety base for your cocoa. It adds natural sweetness and a subtle coconut flavor that pairs beautifully with chocolate.
  • Dutch-processed Cocoa Powder: Whether you use Dutch-processed or natural cocoa powder, this ingredient is the star of the show. Dutch-processed cocoa offers a smooth, rich flavor and dessolves well in hot liquids. Natural cocoa powder delivers a bold and more bitter chocolate taste.
  • Coconut Sugar: A natural sweetener with caramel undertones, coconut sugar adds depth to the flavor profile. It’s a great alternative to white sugar for more flavor complexity.
  • Sea Salt: A pinch of sea salt enhances the chocolate flavor and balances the sweetness, creating a more complex and satisfying cup.

Optional Spices: Ground cinnamon or vanilla bean powder can add warmth and a touch of complexity, making each sip feel extra special.

Ingredient Highlight: Cocoa Powder

The type of cocoa powder you choose can significantly impact the flavor and appearance of your hot cocoa. Here’s a quick guide to the two main types:

Natural Cocoa Powder

  • Processing: Made from roasted cocoa beans and retains their natural acidity.
  • Flavor: Has a bold, slightly bitter, and tangy chocolate flavor.
  • Color: Lighter in color compared to Dutch-processed cocoa.
  • Best For: Recipes using baking soda or those that call for a more intense chocolate flavor.

Dutch-Processed Cocoa Powder

  • Processing: Treated with an alkaline solution to neutralize acidity.
  • Flavor: Milder, smoother, and less tangy than natural cocoa powder.
  • Color: Darker, with a deep reddish-brown hue.
  • Best For: Recipes using baking powder or those where a rich, less acidic flavor is desired.

For hot cocoa mix, either type works well, but Dutch-processed cocoa tends to create a smoother and more indulgent chocolate flavor. Choose based on your personal preference!

Substitutions and Add-Ins

Customize your hot cocoa mix based on your preferences, dietary needs, or what you have on hand. Here are some ideas:

Substitutions

  • Coconut Sugar: Swap with date sugar, white sugar, or powdered sugar.
  • Cocoa Powder: Use regular unsweetened cocoa powder or opt for Dutch-processed cocoa.
  • Milk Options: Replace coconut milk powder with dry milk powder for a classic taste.

Add-Ins

  • Collagen: Stir in a scoop for added protein.
  • More Salt: A hint of salt enhances the chocolate flavor and balances sweetness.
  • Milk Choices: Prepare your cocoa with warm milk—almond milk, whole milk, oat milk, or coconut milk—for creaminess and variety.
  • Flavored Syrups or Spices: Try vanilla, caramel, or cinnamon for added warmth and flavor.

These real ingredients allow you to create a homemade mix tailored to your taste. Experiment to find your favorite combination.

 

cup of hot cocoa with marshmallows and chocolate chips

Step By Step Instructions

Instructions For Mix:

  1. Mix Ingredients: In a large mixing bowl, whisk together the coconut milk powder, coconut sugar, cocoa powder, sea salt, and cinnamon (if using) until evenly combined.
  2. Store: Transfer the mix to an airtight container. Store in a cool, dry place for up to 3 months.

 

bow, of hot cocoa mix with coconut milk powder with a whisk

To Make:

  1. Heat 1 cup of your favorite plant-based milk or water until warm (but not boiling).
  2. Stir in 2 tablespoons of the hot cocoa mix and whisk until fully dissolved.
  3. Taste and adjust sweetness if needed.

Serving Suggestions

This mix pairs well with sweeter add-ins, like marshmallows or flavored syrups, for those who prefer a sweeter cup. For a creamier texture, use your favorite plant-based milk, such as almond or soy milk, instead of water, and customize the sweetness to suit your taste.

Here are some ideas to make your cocoa extra special:

  • Candy Canes: Stir your cocoa with a candy cane for a festive peppermint twist.
  • Mini Marshmallows: Add a handful for a classic, comforting touch.
  • Chocolate Sauce: Drizzle on top for an extra dose of rich chocolate flavor.
  • Mini Chocolate Chips: Sprinkle them on while the cocoa is hot for little pockets of melted chocolate goodness.
  • Whipped Cream: Top with a swirl of whipped cream for a creamy, indulgent finish.
  • Slow Cooker: Making a batch for a crowd? Prepare it in a slow cooker to keep it warm and allow everyone to customize their mugs with their favorite toppings.

Serving Tip: For a less sweet hot chocolate, stick to the recipe as written. If you prefer a slightly sweeter cup, simply add a drizzle of maple syrup, honey, or a bit more coconut sugar to your prepared cocoa.

Storage Suggestions

Store your hot cocoa mix in any airtight container to keep it fresh and clump-free. For example:

  • Mason jars
  • Other glass jars with lids

Keep the container in a cool, dry place, and your mix will stay delicious for up to 3 months!

 

hot chocolate mix recipe without milk in a glass jar with a small wooden spoon, hot chocolate in the background and mini marshmallows in a cup

Love This Dairy-free Hot Chocolate Mix Recipe? Try These Other Recipes That Make Amazing Homemade Food Gifts

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Jalapeno Hot Sauce

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hot chocolate mix recipe without milk in a glass jar with a small wooden spoon, hot chocolate in the background and mini marshmallows in a cup

Hot Cocoa Mix Recipe Without Powdered Milk

Sarah Harper MS, RD, LDN
Unlike overly sweet store-bought mixes, this homemade hot chocolate recipe is intentionally lower in sugar to let the rich, bold chocolate flavor shine. It’s perfect for those who prefer their cocoa with less sweetness and a more indulgent chocolate experience.
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Drinks
Cuisine American
Servings 24 servings
Calories 97 kcal

Equipment

  • 1 Mixing Bowl
  • 1 Whisk
  • 1 set measuring spoons and cups
  • 1 air tight container
  • 1 funnel

Ingredients
  

  • 1 cup coconut milk powder
  • 1 cup coconut sugar
  • 1 cup cocoa powder
  • ¼ tsp salt

Instructions
 

For The Mix:

  • Mix Ingredients: In a large mixing bowl, whisk together the coconut milk powder, coconut sugar, cocoa powder, sea salt, and cinnamon (if using) until evenly combined.
  • Store: Transfer the mix to an airtight container. Store in a cool, dry place for up to 3 months.

To Make:

  • Heat 1 cup of your favorite plant-based milk or water until warm (but not boiling). Stir in 2 tablespoons of the hot cocoa mix and whisk until fully dissolved. Taste and adjust sweetness if needed.

Notes

Optional Garnishes:

Top with your favorite garnishes, such as:
  • Mini marshmallows
  • Whipped cream (dairy or coconut-based)
  • Freshly grated nutmeg
  • Ground cinnamon
  • A candy cane or peppermint stick
  • Shaved chocolate

Nutrition

Calories: 97kcalCarbohydrates: 11gProtein: 2gFat: 6gSaturated Fat: 5gPolyunsaturated Fat: 0.02gMonounsaturated Fat: 0.2gSodium: 58mgPotassium: 54mgFiber: 1gSugar: 5gCalcium: 5mgIron: 0.5mg
Keyword 5-ingredient
Tried this recipe?Let us know how it was!
Healthy High-Protein Mocha Madness Recipe (Better Than the Original!)

Healthy High-Protein Mocha Madness Recipe (Better Than the Original!)


High-Protein Mocha Madness Copycat Recipe: Delicious & Healthy

There’s something magical about the rich, bold flavor of coffee combined with the velvety sweetness of chocolate and that is why I love this Mocha Protein Shake! Inspired by the beloved Mocha Madness, this homemade version is even better. It’s made with whole, nourishing ingredients, naturally sweetened with a frozen banana and a date, and packed with plant-based protein for lasting energy, all without the excess sugar and additives of the original.

It’s a creamy, energizing blend that feels indulgent but fuels your body with goodness. Packed with plant-based protein, natural sweetness from a frozen banana and a date, plus a little caffeine boost from cold brew, this shake does it all. It’s the perfect way to kick-start your morning, power through a busy afternoon, or refuel after a workout.

Whether you’re a coffee lover, a chocoholic, or just looking for a delicious way to hit your protein goals, this Mocha Protein Shake is calling your name. One sip, and you’ll see why it’s a go-to favorite for busy mornings, pre-workout fuel, or a post-dinner treat. Let’s dive into the recipe and sip on something that tastes like dessert but fuels you like breakfast.

 

Almond-Joy-Smoothie-Perspective

 

Mocha Shake Ingredients

This Mocha Shake is packed with simple, wholesome ingredients, and with the addition of protein powder, it easily doubles as a protein-packed treat. Here’s everything you need:

  • Soy Milk: I use soy milk for a creamy, plant-based option, but you can swap it with almond, oat, or coconut milk—whatever you prefer!
  • Cold Brew: Chilled Drip coffee or espresso also works!
  • Frozen Banana: For that perfectly creamy texture, I like to use frozen ripe banana chunks. They also add natural sweetness.
  • Dates: A couple of dates bring just the right touch of sweetness. If you don’t have dates on hand, maple syrup is a great substitute.
  • Unsweetened Cocoa Powder: This adds a deep, rich chocolate flavor without any added sugar.
  • Mocha Protein Powder: I love using Earth Fed Muscle’s Magic Beans for an extra boost of protein and that delicious mocha flavor. Don’t have mocha protein powder? Chocolate works fine!

Optional Ingredients:

  • Non-fat yogurt (for even more protein and creaminess)
  • Vanilla extract
  • Chia seeds (for added fiber and healthy fats)
  • Chocolate shavings or chocolate chips (for a little indulgence)

Want more of a coffee kick? You can swap out half of the soy milk for brewed coffee or stir in a spoonful of espresso powder or instant coffee to take it to the next level!

 

Ingredients for a Smoothie with bananas, nut butters, cocoa powder, protein powder, dates, and nuts

​Optional Add Ins

If you’re looking to increase your calorie intake for weight gain or maintenance, it’s easy to transform this Mocha Shake into a decadent, high-calorie treat.

Here are a few simple ingredients to bump up the calories while still keeping it delicious:

  • Ice Cream: Add a couple of scoops of your favorite ice cream, such as coffee, or even vanilla for extra richness and calories. My favorite is Tiallamook Chocolate Ice Cream!
  • Chocolate Syrup: Drizzle in some chocolate syrup for added sweetness and a boost of flavor.
  • Leftover Coffee or Cold Brew Coffee: Swap out some or all of the milk for leftover coffee or cold brew to enhance the mocha flavor.
  • Milk: Instead of soy milk, use whole milk or regular milk for a higher calorie base. You can even add a splash of cream for extra richness.
  • Almond Butter: Stir in a spoonful of almond butter for healthy fats and a nutty flavor.
  • Whipped Cream: Top it off with a generous dollop of whipped cream to make this shake extra indulgent.

How to Make a Mocha Shake

Making a Mocha Shake is super simple and easy!

Here’s how to do it:

Step 1: Add Ingredients
Start by adding your ingredients to a high-speed blender. Begin with the liquids, such as soy milk (or whole milk, regular milk, or any milk of your choice). Next, add your frozen banana chunks, dates (or maple syrup), unsweetened cocoa powder, mocha protein powder, and any optional ingredients like non-fat yogurt, chia seeds, or almond butter.

Step 2: Blend
Blend everything together until the mixture is smooth and creamy. For an extra indulgent twist, you can drizzle in some chocolate sauce while blending for a richer, chocolatey flavor.

Step 3: Serve and Enjoy
Pour your Mocha Shake into a glass and enjoy! If you’re feeling fancy, top it with a swirl of chocolate sauce, a sprinkle of chocolate chips, or even a dollop of whipped cream for a café-style treat.

Quick Cleanup Tip


Rinse your blender immediately after making your smoothie. This simple step prevents the smoothie residue from drying and sticking, making cleanup so much easier and quicker for your next use!

What to Do With Leftovers

Got leftover Mocha Shake? Don’t let it go to waste!

Here’s a fun and easy way to make the most of it:

Freeze It: Pour the leftovers into an ice cube tray and freeze. Once frozen, you can pop those smoothie cubes into your next coffee smoothie for a thicker, frostier texture. Or, blend them up with a bit of milk for an easy homemade ice cream treat! It’s a great way to avoid waste and keep your smoothie game strong.

 

 

A chocolate brown smoothies in a mason jar rimmed with chocolate, toasted coconut, and chopped almonds

Dietitian Approved Recipe & Why I Drink Protein Smoothies Daily

This High-Protein Mocha Madness Shake delivers over 30g of protein, at least 6g of fiber, and under 300 calories, making it a filling, energizing option for breakfast, post-workout recovery, or a healthy treat any time of day.

As a flexitarian dietitian with a passion for running, weightlifting, and staying active, protein smoothies have become a vital part of my daily routine. During my training for endurance races and strength-building workouts, I realized just how important proper nutrition is for performance and recovery. Whether I’m logging miles on the trail or focusing on strength at the gym, protein smoothies keep me fueled and help support my fitness goals.

Here are four reasons why protein smoothies are a vital part of my training and nutrition regimen:

  1. Energy
    Endurance exercise, such as long distance running, requires significant energy, with long runs often burning 800 to 1,200 calories or more, depending on factors like body weight, pace, and duration. Protein smoothies provide a quick and efficient way to refuel with carbohydrates, healthy fats, and protein, helping me maintain energy levels and improve performance, whether I’m logging miles or lifting weights.
  2. Recovery
    Proper recovery is essential to repair muscles and tissues after intense training sessions. Protein is especially important for muscle recovery and tissue repair. I rely on protein smoothies to meet my daily protein needs and help with muscle recovery after a run or workout, ensuring my body is ready for the next session.
  3. Injury Prevention
    Nutrition plays a huge role in injury prevention, especially when it comes to keeping bones, joints, and connective tissues healthy. My protein smoothies are packed with nutrients that help support bone health and tissue strength, reducing the risk of overuse injuries, which are common with both running and weightlifting.
  4. Hydration
    Staying hydrated is just as important as getting enough protein and calories. Smoothies are full of hydrating ingredients like frozen fruits, almond milk, and even coconut water, helping to keep my body properly hydrated. This helps prevent cramping, maintain fluid balance, and support overall health during long workouts.

Incorporating protein smoothies into my routine helps me hit my nutrition targets, stay strong, and perform at my best—whether on the trails, at the gym, or anywhere in between!

 

Deep brown smoothie on a plate with toasted nuts

Like This Recipe? Try These Other Delicious Smoothie Recipes?

Below are a few other smoothie recipes you may enjoy!

How To Make A Thick Strawberry Smoothie Bowl with No Banana

How To Make an Oreo Milkshake without Ice Cream in Minutes

Healthy Peanut Butter Cup Tropical Smoothie Cafe Copycat

 

Deep Chocolate Brown Smoothie with a toasted nut rim

High Protein Mocha Madness Recipe

Sarah Harper MS, RD, LDN
This Mocha Madness Recipe is easy to make and has just 5 ingredients!
Prep Time 5 minutes
Total Time 5 minutes
Course Breakfast, Snack
Cuisine American
Servings 1 servings
Calories 286 kcal

Equipment

  • 1 Blender
  • measuring cups and spoons
  • knife and cutting board for banana
  • rubber spatula for scraping down the sides of the blender
  • smoothie glass

Ingredients
  

  • ½ cup unflavored soy milk
  • ½ cup cold brew
  • 1 frozen Banana
  • 4 tbsp mocha protein powder or chocolate
  • 1 tbsp cocoa powder
  • optional dates

Glass Garnish

  • toasted coconut flakes, almonds and melted chocolate

Instructions
 

Blend

  • Add the cold brew, soy milk, frozen banana, mocha protein powder, cocoa powder, and date to a blender.

Blend Until Smooth

  • Blend on high until the mixture is smooth and creamy, with no chunks of date remaining.

Serve

  • Pour into a glass and enjoy immediately.

Notes

Nutrition information will vary based on ingredients used. This is especially significant with the brand and type of protein powder used. 
Want more of a coffee kick? You can swap out half of the soy milk for brewed coffee or stir in a spoonful of espresso powder or instant coffee to take it to the next level!

Nutrition

Calories: 286kcalCarbohydrates: 40gProtein: 34gFat: 4gSaturated Fat: 2gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.04gCholesterol: 66mgSodium: 232mgPotassium: 851mgFiber: 11gSugar: 16gVitamin A: 76IUVitamin C: 10mgCalcium: 385mgIron: 0.3mg
Keyword plant based, smoothie, vegan, vegetarian
Tried this recipe?Let us know how it was!