10 Healthy Hot Drinks Without Caffeine or Sugar
Ever find yourself wanting something comforting to drink, but without the jittery effects of caffeine? We did too, so we made a list of the best healthy alternatives to keep you warm and cozy.
Fortunately, nature supplies an incredible variety of flavors for us to use. From spicy ginger to sweet lemon, there are plenty of different flavors and options to try to find the perfect alternative for you. These drinks are also perfect for a nighttime cozy drink as they will not hurt your sleep. With that said, let's go through our favorite options.
1. Grapefruit Tea
This one has been the best one I have tried. The hint of grapefruit gives the tea a nice flavor without overpowering it. Overall, it is super simple to make and only takes a few ingredients. If you are a fan of grapefruit or grapefruit-flavored sparkling water, you will also love this. In addition, all the ingredients are natural and it has no added sugars.
Why Grapefruit Tea?
• Delicious: If you love grapefruit, then this is perfect for you.
• Easy to make: Making Grapefruit tea is super simple and only takes
a few minutes.
How to Prepare
1. Slice: Wash a grapefruit thoroughly and cut two thick slices
(leave the rind on for aromatic oils).
2. Mash: Place the slices in a sturdy mug and gently mash them with
a spoon to release the juice and oils.
3. Pour: Pour boiling water over the fruit. Let it steep for 3–5
minutes.
2. Cinnamon Tea
I have always loved apple cinnamon cookies, and this reminds me a lot of them. It tastes sweet with the benefit of having no sugar and is amazing for autumn or winter months. This is perfect if you are craving a healthy drink that is low in calories and comforting. I also recommend slicing some apples on the side, as they go perfectly with the tea.
Why Cinnamon Tea?
• Wonderful Aroma: Cinnamon creates a warm and autumnal aroma in
your home.
• Long-Lasting Ingredients: Cinnamon has a shelf life of 1 to 2
years, so you can store the ingredients for years.
• Natural Sweetness: It gives a warming flavor profile without even
a gram of sugar. Perfect for people trying to lose weight.
How to Brew
1. Simmer: Place two cinnamon sticks in 2 cups of water.
2. Boil: Bring to a boil, then reduce heat and simmer for 10–15
minutes to extract the flavor.
3. Enjoy: Remove the sticks and enjoy.
3. Spiced Fresh Apple or Pear
This is an upgraded version of the cinnamon tea that I tried. It is well known that apple and cinnamon are a match made in heaven. If you liked the cinnamon tea, then adding in fresh mashed apple or pear makes the taste even better. It does take a little more time, but if you have the fruit lying around it's worth it.
Why Spiced Fresh Apple?
• Upgraded Cinnamon Tea: Adds more flavor and sweetness to normal
cinnamon tea.
• Easy to make: This drink still only takes 2 ingredients and a
few minutes.
How to Prepare
1. Prep the Apple or Pear: Peel and dice one very ripe pear or apple.
2. Simmer: Place the diced fruit in a small pot with 1 1/2 cups
of water and 1/2 teaspoon of cinnamon.
3. Cook: Bring to a gentle boil, then reduce heat and simmer for
10–15 minutes until the fruit is soft and the water is infused with flavor.
4. Mash and Serve: Mash the fruit pieces slightly with a fork to
release more juice, then pour into a mug. You can strain out the fruit
pulp if you prefer a clear drink, or eat the warm pear pieces with a spoon
as you sip.
4. Warm Lemon Water with Thyme
Lemon water is amazing when paired with food. Rather than drinking a soda or coffee with a meal, lemon water has a similar taste without the calories or caffeine. So why not take that same idea, but into a tea? This has so far been my go-to with breakfast during a cold morning.
Why Warm Lemon Water?
• Perfect With Meals: Lemon flavor does not contrast with food,
so it goes well as a drink for almost every meal.
• Immune Support: High in Vitamin C.
• Helps With Digestion: Lemon water helps the body with digestion
and reduces bloating after a meal.
How to Prepare
1. Heat Water: Heat water until it is hot but not boiling (to preserve
the vitamins).
2. Infuse: Add two sprigs of fresh thyme and a slice of lemon to
your mug.
3. Squeeze: Squeeze half a lemon into the water. Let it sit for
3 minutes before drinking.
5. Chicory Root Coffee
Chicory root coffee is the best option for those who love the taste of coffee but don't want any caffeine. When mixed with milk, the cup tastes much like hazelnut-flavored coffee smells. It has a distinct taste and is a popular option for decaf coffee.
Why Chicory Root Coffee?
• Best for Coffee lovers: Chicory Root is the most popular option
for people looking for the coffee flavor without any caffeine.
• Long-Lasting Ingredients: Chicory Root has a shelf life for months
or even years. As such, it's easy to always have it on hand.
• Good for Gut Health: It is rich in inulin, a prebiotic fiber that
feeds healthy gut bacteria.
How to Brew
1. Measure: Use 1 tablespoon of roasted chicory root granules for
every cup of water.
2. Brew: You can use a French press or a standard drip coffee maker.
3. Serve: Add dairy milk or a splash of heavy cream or coconut milk.
6. Ginger Tea
Ginger tea has a spicy and slight citrus taste. It is very popular in Asian countries and has a long history of being used as a medicine. I can't speak to that, but I can say that it is a unique taste. Not everyone will like this one. I found that I did enjoy it when it was less concentrated and had just a hint of ginger.
Why Ginger Tea?
• Digestive Aid: Ginger is famous for settling nausea and bloating.
• Cheap and Simple: Ginger is fairly common, super cheap, and has
a long shelf life. So, this recipe is perfect if you already have it lying
around.
• Helps Reduce Nausea: Ginger has a long history in medicine, and
it is most often found that ginger and ginger tea help to reduce nausea
associated with motion sickness or during pregnancy.
How to Make Fresh Ginger Tea
1. Slice: Thinly slice about an inch of fresh ginger root (no need
to peel).
2. Steep: Place in a mug and pour boiling water over it.
3. Wait: Let it steep for 5–10 minutes. The longer it sits, the
spicier it gets!
7. Miso Soup
Who said miso soup can't also be a drink? The cozy and comforting soup pairs well with seaweed and is super low in calories. While it does taste delicious, some can also be high in sodium. So if that concerns you, it may not be the best option. Overall, this one is the most relaxing and filling compared to the other options.
Why Miso Soup?
• Rich in Probiotics: Miso is incredible for gut health.
• Comforting: The soup is very relaxing and is often served as part
of a meal.
• Filling: The savory "umami" flavor keeps you full and satisfied.
How to Prepare
1. Heat Broth: Heat a cup of water or vegetable broth (do not boil).
2. Dissolve: Whisk in 1 tablespoon of miso paste until smooth. You
can add dried seaweed or green onions for texture.
3. Drink: Sip slowly from a mug. Note: Avoid boiling the miso, as
high heat kills the probiotics.
8. Peppermint Tea
For this one, you will either love it or hate it. If you like mint ice cream or mint candy, then this is perfect. It is a hot tea with a mild hint of mint. Personally, I'm not a big fan of mint. It reminds me a lot of toothpaste. However, a few other writers at our journal loved it. So, it is up to you to decide.
Why Peppermint Tea?
• Easy to Make: The ingredients have a long shelf life, it has few
ingredients, and is super easy to make.
• Relaxing: The menthol in peppermint tea works as a natural muscle
relaxant, so it is common to drink it before bed.
• Candy Flavor: If you like mint candy but don't want the sugar,
this is the perfect option. It has a slight mint flavor without any caffeine
or calories.
How to Brew
1. Boil Water: Bring water to a boil.
2. Steep: Pour over fresh mint leaves (bruise them slightly to release
oils) or a tea bag.
3. Cover: Cover the mug while steeping to keep the volatile oils
from evaporating. Steep for 5 minutes.
9. Rooibos Tea
Rooibos Tea has a taste of honey, woody, spicy, and caramel. It does also have a natural sweetness and slightly nutty taste. If steeped for longer, some people have said it can taste like tobacco. However for me, it had a similar taste to black tea.
Why Rooibos Tea?
• Black Tea Taste: Rooibos Tea has a familiar taste to black tea,
but without the caffeine. This makes it a perfect nighttime tea.
• Relaxing: It tastes very similar to a normal tea, but still lets
you relax. You don't get the energy that ordinary tea has.
How to Brew
1. Boil: Bring water to a boil.
2. Steep: Pour over the rooibos and let it steep for at least 5-7
minutes. The longer it steeps, the richer the flavor.
3. Enjoy: Some people also prefer to add a bit of honey or unsweetened
almond milk.
10. Golden Milk
Golden milk is a mix of almond or coconut milk, honey, turmeric and black pepper. Turmeric has a peppery taste with hints of mustard, ginger and citrus. I liked the taste; the main issue is that turmeric stains everything. So it is best to drink water after you drink the golden milk. Overall, it tastes like a latte and works perfectly for the winter months.
Why Golden Milk?
• Latte Taste: Perfect if you want to replace lattes with a healthier
alternative.
• Anti-Inflammatory: Turmeric is considered one of the most potent
anti-inflammatories in the world.
How to Make It
1. Whisk: In a small saucepan, whisk 1 cup of unsweetened almond
milk, 1 tsp turmeric powder, a pinch of black pepper (crucial for absorption!),
and 1/4 tsp ginger powder.
2. Heat: Warm gently over medium heat until steaming.
3. Froth: Use a frother for a latte-like texture.
Your Turn!
Going off caffeine and sugar does not mean you need to lose the comfort of a warm drink. Likewise, these drinks have many benefits like not affecting sleep, having gut and health benefits, and are relaxing. However, our recommendations can only go so far. So, now it's your turn to give them a try and see which you enjoy the most.