Hot chocolate is a delicious and comforting winter drink that can be found in cafes and homes across the world. While traditional hot chocolate is high in sugar and calories, there are ways to make a healthier hot chocolate by choosing low-calorie ingredients and avoiding excessive sweeteners.
Is hot chocolate healthy?
Traditional hot chocolate made with sugar, whole milk, and cocoa powder can have around 200 calories or more per 8-ounce serving. The high sugar and calorie counts mean that regular hot chocolate should be enjoyed in moderation as an occasional treat. However, by substituting low-calorie, nutritious ingredients, hot chocolate can be a guilt-free, healthy winter drink.
Healthier hot chocolate ingredients
There are several easy ingredient swaps that can transform traditional hot chocolate into a healthy, low-calorie drink:
- Use reduced-fat milk instead of whole milk or cream. Skim or 1% milk contains far fewer calories and fat than whole milk.
- Substitute a natural low-calorie sweetener for sugar. Options like stevia, monk fruit, and erythritol provide sweetness without added calories.
- Choose unsweetened cocoa powder, which only has around 30 calories per tablespoon.
- Add spices like cinnamon, nutmeg, or vanilla extract for extra flavor without sugar.
- Stir in a spoonful of nut butter for a nutrient boost and creamy texture.
Low-calorie hot chocolate recipes
It’s easy to put together a healthy homemade hot chocolate with just a few simple ingredients. Here are some tasty options:
Skinny hot chocolate
- 1 cup skim milk
- 1-2 tablespoons cocoa powder
- 1 teaspoon vanilla
- Pinch of cinnamon
- Sweetener to taste
Heat milk over medium heat until steaming but not boiling. Whisk in cocoa powder and spices until smooth. Remove from heat and stir in sweetener.
Nutty hot chocolate
- 1 cup unsweetened almond milk
- 1 tablespoon cocoa powder
- 1 teaspoon maple syrup or honey
- 1/2 teaspoon vanilla
- Pinch of sea salt
- 1 teaspoon nut butter
Heat almond milk over medium heat until hot but not boiling. Remove from heat and whisk in cocoa powder, sweetener, vanilla, salt and nut butter until frothy.
Mexican hot chocolate
- 1 cup 1% milk
- 1 tablespoon cocoa powder
- 1/2 teaspoon cinnamon
- Pinch cayenne pepper
- 1 teaspoon vanilla
- 1 teaspoon honey or maple syrup
Heat milk over medium heat until steaming. Remove from heat and whisk in cocoa powder and spices. Add sweetener and vanilla. Top with a sprinkle of cinnamon.
Benefits of healthy hot chocolate
Choosing low-sugar, low-calorie ingredients not only lightens hot chocolate, it also packs in nutrients and health benefits, including:
- Antioxidants: Cocoa is rich in flavanols, a type of antioxidant that may offer protection against heart disease and help lower blood pressure.
- Bone health: Dairy-based hot chocolates provide a boost of calcium and vitamin D for strong bones.
- Satiety: The protein in milk- or nut milk-based hot chocolates promotes fullness and curbs cravings.
- Prebiotics: Some sugar substitutes like monk fruit contain prebiotics to support digestive health.
- Lower glycemic response: Low-calorie sweeteners moderate spikes in blood sugar.
Best cocoa powders for healthy hot chocolate
Not all cocoa powders are created equal when it comes to nutrition. Here are some smart choices for healthy hot chocolate:
| Cocoa Powder | Calories per Tbsp | Sugar | Highlights |
|---|---|---|---|
| Hershey’s Unsweetened | 12 | Minimal | Classic budget option |
| Ghirardelli Unsweetened | 10 | Sugar-free | Intense chocolate flavor |
| Navitas Organics | 15 | Low-sugar | Organic cacao, antioxidant-rich |
| Terrasoul Superfoods | 12 | Unsweetened | Fair trade, single origin |
| Trader Joe’s | 12 | No added sugar | Budget-friendly option |
Try to choose unsweetened or low-sugar cocoa for maximum nutrition. Single-origin options offer subtle flavor complexity.
Healthiest milk alternatives for hot chocolate
Traditional dairy milk can be replaced with lower calorie non-dairy milks. Here’s how they compare:
| Milk | Calories per Cup | Protein | Highlights |
|---|---|---|---|
| Whole milk | 149 | 8g | Creamy, classic choice |
| 2% milk | 122 | 8g | Lower fat than whole milk |
| Skim milk | 83 | 8g | Lowest calorie dairy option |
| Almond milk | 39 | 1g | Low calorie, nutty flavor |
| Soy milk | 80 | 7g | Creamy texture, vegan |
| Coconut milk | 50 | 0g | Rich, dairy-free choice |
| Oat milk | 120 | 3g | Creamy, subtly sweet |
For a low calorie hot chocolate, unsweetened almond or coconut milk are smart choices. Skim or 1% dairy milk also keeps calories in check.
Conclusion
While traditional hot chocolate is high in sugar and fat, there are many ways to transform this cozy drink into a healthy, guilt-free treat. Choosing low-calorie milks or milk alternatives, unsweetened cocoa powder, and natural sweeteners allows you to enjoy the chocolatey flavor while keeping calories, sugar, and fat in check. Whipping up a homemade skinny hot chocolate with nutritious ingredients can provide antioxidants, calcium, protein and other benefits.
So go ahead and enjoy a steaming mug of healthy hot chocolate this winter season. Just be mindful of your ingredient choices and portions. With some simple substitutions and smart tweaks, hot chocolate can be a deliciously nourishing part of an overall balanced diet.