4 tips for making and ordering healthier cocktails

What you’ll learn:   

• Reinventing cocktails with natural sweeteners, fresh fruits and fruit juices, and herbal infusions can enhance flavor while increasing their healthfulness.       
• Opting for hydrating mixers like seltzer, coconut water, or fresh juice can add nutritional benefits and unique flavors to your cocktails.      
• Exploring alcohol alternatives and mocktails may reduce calorie intake and offer a refreshing way to enjoy social drinking responsibly.

Enjoying a cocktail can be a fun way to socialize or unwind, but it often comes with added sugar, extra calories, and potential health effects from alcohol.

Does that mean you have to give up cocktails completely? Not at all! With a few smart swaps, you can enjoy flavorful drinks while reducing excess calories, sugar, or alcohol. Using fresh, natural ingredients, adjusting alcohol content, or exploring creative alcohol-free alternatives can help better align your choices with your health and wellness goals.

Let’s explore simple ways to give your cocktails a healthier twist—so you can sip mindfully while prioritizing your well-being.

Pro tip: Noom can support your journey through its food logging and lookup tools, helping you identify healthier drink options and track your alcohol consumption. Our approach encourages moderation and awareness of the impact of sugary drinks and alcohol on your overall health. Whether you’re cutting back or simply looking for ways to elevate your drinks, these ideas will help you sip smarter and live healthier.

Why reinventing cocktails can be a healthy choice

Cocktails can sneak in more calories than you’d expect. Classic drinks like creamy piña coladas or sugary margaritas can rack up 300 calories (or more!) in a single glass. That’s a lot for something that doesn’t even fill you up! The good news? You don’t have to skip the fun to stay on track with your health goals.

Alcohol itself is calorie-dense, with seven calories per gram, and unlike a meal or snack, those calories don’t bring much to the table nutritionally. The U.S. Surgeon General even made it clear in 2024 that any amount of alcohol could potentially impact your health. While it’s important to keep this in mind, it’s still possible to have an occasional cocktail while still meeting your health goals. If you enjoy alcohol occasionally and moderately, there are ways to make it a bit healthier. And if you’re looking to reduce or eliminate your alcohol consumption, there are lots of alcohol-free alternatives! 

So, what’s the solution? Reinvent your drinks with simple swaps that reduce alcohol and increase nutrition. The best part of reinventing cocktails? You’re in control. Whether making them at home or ordering out, choosing fresh, natural ingredients, alcohol-free alternatives and keeping portion sizes in check allows you to enjoy drinks that fit your goals without sacrificing flavor. It’s all about making mindful choices and enjoying every sip with a little extra intention. A healthy lifestyle can include a happy hour with a few tweaks.

1. Incorporate fresh fruits and fruit juices

Fruit brings flavor, nutrients, and color to cocktails, turning them into healthier and more exciting drinks. Whether muddled blackberries in a mojito or tropical mango puree in a margarita, fruit can naturally sweeten your beverages while adding vitamins, minerals, and antioxidants (albeit with a little extra sugar). They can also add a special zing, meaning you can use a lot less alcohol or even skip it. 

When at a restaurant or bar: Look for cocktails that list fresh fruit purees or freshly squeezed juices on the cocktail menu. These fresh ingredients can elevate your drink’s flavor and nutritional profile while keeping it light and refreshing. Ask for half the alcohol and 

Here’s how different fruits can work in cocktails:

• Berries: Strawberries, raspberries, and blueberries provide a sweet-tart flavor and antioxidants, ideal for mojitos, sangrias, or gin-based drinks. 
• Citrus: Lemons, limes, and oranges add a zesty freshness and a boost of vitamin C, making them a must-have in many classic cocktails. A classic cocktail staple, fresh-squeezed orange juice is high in vitamin C. Its natural sweetness and citrusy flavor work well in mimosas, screwdrivers, or whiskey sours.
• Tropical fruits: Pineapple, mango, and passion fruit add bold, refreshing flavors that pair perfectly with rum or tequila. 
• Fresh watermelon juice: Rich in water content and loaded with vitamins A and C, watermelon juice supports hydration and provides antioxidants that may help fight inflammation. It’s perfect for summer cocktails and pairs wonderfully with vodka or tequila.
• Cucumber juice: Composed of 96% water (and, yes, technically a fruit), cucumber juice is hydrating and contains nutrients like potassium, vitamin K, and B6. Its crisp, mild flavor complements gin or vodka-based cocktails.

Healthier cocktail recipes with fresh fruit:

• Strawberry Gin Smash: A fruity mix of fresh strawberries, gin, and lime juice combine to create a sweet and tangy cocktail.
• Mango Passion Fruit Rum Cocktail: Mango and passion fruit blended with coconut rum bring this drink a refreshing, tropical flavor

Next time you’re at the bar—or playing mixologist at home—ditch the artificial mixers and reach for fresh fruits. Watch your cocktail go from ordinary to extraordinary. 

2. Use hydrating mixers

Choosing mixers that hydrate and nourish can add a refreshing, health-conscious twist. Whether at a bar or crafting your beverages at home, choosing hydrating alternatives like club soda, coconut water, kombucha, and herbal teas can elevate your cocktail game. These mixers can also keep your drinks lighter and more flavorful and, again, just as delicious with less alcohol. 

When at a restaurant or bar: Swap sugary sodas or bottled juices for healthier mixers like club soda, fresh herbal tea, or coconut water if available. And ask for less alcohol and more of these flavorful additions. For example, you could order a mojito and ask for less rum while filling the rest of the drink with extra club soda and lime juice. Take a look at a few health benefits:

• Coconut water: Packed with electrolytes like potassium and magnesium, coconut water helps keep you hydrated. Its natural sweetness makes it a great addition to mojitos or margaritas, giving them a tropical twist. 
• Kombucha: This fizzy fermented beverage adds a tangy flavor while delivering gut-friendly probiotics that may support digestion and immunity. It pairs beautifully with gin, vodka, or whiskey for a bubbly, health-conscious cocktail.
• Herbal tea: Herbal teas, whether used hot or cold, are versatile additions to cocktails, offering a variety of flavors depending on the blend. For a soothing drink, combine steeped chamomile tea with honey and a touch of whiskey. Hibiscus tea adds tart, floral notes and vibrant red color to drinks. Green tea has a delicate flavor that pairs well with vodka or sake for a refreshing, energizing twist.

Healthier hydrating cocktail recipes:

• Hibiscus Rum Cooler: This cocktail combines steeped hibiscus tea, fresh lime juice, agave syrup, vodka, and sparkling water.
• Coconut Margarita: This tropical twist on the classic margarita combines coconut water and a cream of coconut with tequila, lime juice, and triple sec.

3. Use natural sweeteners instead of refined sugar

Making cocktails healthier doesn’t mean sacrificing flavor—it’s all about smarter choices. While there’s nothing wrong with sugar in moderation, you can also explore natural sweeteners that add flavor and variety to your drinks. Keep in mind that these alternatives have just as many or more calories than sugar (about 48 per tablespoon), so you should still limit them.  Consider the alternatives:

• Honey: Adds about 64 calories per tablespoon. Its floral sweetness and potential anti-inflammatory benefits make it an excellent match for whiskey sours or warm cocktails. Try using raw honey for an extra health boost.
• Agave nectar has a lower glycemic index than sugar, at roughly 60 calories per tablespoon. Its light, caramel-like flavor is perfect for mojitos or margaritas.
• Stevia: Calorie-free and derived from the stevia plant, stevia is ideal for calorie-conscious drinkers. Use sparingly, as it’s 100–300 times sweeter than sugar!
• Maple Syrup: With about 52 calories per tablespoon, maple syrup offers a rich, warm flavor that complements an old-fashioned or autumn-inspired drink.

Why choose natural sweeteners?

• Lower glycemic index: Some of these alternatives are digested and absorbed more slowly, helping maintain steadier blood sugar levels. More stable blood sugar levels support weight management, among other health benefits.
• Unique flavor profiles: Each sweetener offers distinct notes, from honey’s floral undertones to maple syrup’s richness.
• Versatility: They work across a range of cocktails.

When at a restaurant or bar: Ask to replace any simple syrup or granulated sugar with honey or agave if they have it. Again, ask for half the amount of alcohol since these sweeteners add extra flavor.

Healthier cocktail recipes with natural sweeteners

1. Bees Knees: This classic cocktail features gin, lemon juice, and honey, offering a balanced and naturally sweetened beverage.
2. Maple-Bourbon Smash: Maple syrup, fresh orange, and lemon juice help create a refreshing drink for winter or fall. 
3. Agave Vodka Sour: This smooth and tangy cocktail features vodka, agave syrup, fresh lime and lemon juices, and egg white for a frothy and naturally sweetened beverage. (Use pasteurized egg whites to avoid the risk of salmonella.)

4. Try alcohol-free alternatives and mocktails

Enjoying a cocktail doesn’t have to mean consuming a lot of alcohol or extra calories. Bolstering your drink with healthier but equally flavorful ingredients means you don’t have to add as much (or any!) alcohol for flavor. 

Alcohol alternatives transform how we approach drinking, making it easy to enjoy your favorite cocktail flavors without compromising your health goals. From non-alcoholic spirits to creative mocktails, these options provide the fun of social drinking with fewer calories and no unwanted side effects.

When you’re at a restaurant or bar: Look for menus that feature non-alcoholic or low-alcohol options. Many places now offer non-alcoholic spirits or mocktails that mimic the flavors of classic cocktails, allowing you to enjoy a sophisticated drink without the alcohol. 

While some mocktails or alcohol alternatives might have fewer calories than alcohol, pay attention to the ingredients. If a drink is high in sugar, it could still have more calories.

Why alcohol alternatives are a great choice:

• May have lower calorie content:  Depending on the recipe or ingredients, some mocktails or alcohol alternatives might have fewer calories, especially if they’re made with low-calorie options like seltzer, fresh juices, or botanicals.
• Reduced health risks: Using alcohol alternatives eliminates the risks associated with drinking alcohol.
• Creative and delicious: If you’re eliminating or reducing the amount of alcohol in a drink, you can experiment with replacing the alcohol with other ingredients to create new and interesting versions of your favorite cocktails. Many alcohol-free spirits and other alternatives also have slightly different flavor profiles from their alcoholic counterparts, which can inspire new combinations and pairings. 

Healthier mocktail recipes:

You should have no problem finding non-alcoholic or low-alcohol spirits to make fabulous cocktails. Also, check out the healthy, low-calorie drink recipes in the Noom app. Here are a few to try from Noom and around the web:

• Peartini Mocktail (Noom): Made with pear juice and cucumber, this sophisticated drink is the perfect alcohol-free option for any occasion.
• Agua fresca with a Twist (Noom): Fresh watermelon juice, lime, and a hint of habanero pepper create a vibrant, slightly spicy mocktail that’s as refreshing as it is unique.
• Kombucha Mimosa: You won’t miss the champagne in this bubbly, health-conscious sparkler.

These recipes make it easy to sip smarter while staying aligned with your goals, whether you’re cutting back on alcohol or just looking for creative new drinks.

Choose healthier cocktails and sip smarter

It’s time to transform how you enjoy cocktails. With easy swaps like natural sweeteners, fresh fruits, hydrating mixers, and alcohol alternatives, you can create drinks that taste amazing and align with your health goals. Whether crafting a fruity, low-calorie tropical drink or using freshly brewed tea to add a unique zing, small changes make a big difference in the flavor (and how you feel after).

Hosting friends? Make a big batch of a delicious mocktail packed with refreshing and flavorful ingredients like fresh herbs and juices that will have everyone forgetting all about the alcohol. Planning a night out? Opt for smarter drink choices that help you wake up feeling your best. It’s not just about cutting calories; it’s about making thoughtful choices that work for your lifestyle and support your wellness journey.

To make this even easier, Noom’s Food Look Up Tool is here to guide you in finding healthier ingredient swaps. For example, if you look up a spirit like whiskey, the Food Lookup Tool will give you healthier alternatives, like unsweetened cranberry juice or kombucha. Then, search Noom’s recipe database or the web for ideas for creative low-alcohol cocktails and mocktails.

Every little swap adds up, and Noom is here to help you take them. From personalized guidance to exclusive recipes and tools, Noom makes living healthier, easier—and more fun. Sign up today and discover how small changes, like smarter cocktail choices, can lead to significant results.