As the cooler weather settles in, there’s no better way to warm up than with a cozy cup of hot chocolate. With tons of added sugar and piles of marshmallows and whipped cream, this chocolatey bevvy can end up being a total sugar bomb. As a registered dietitian, I never tell people to avoid seasonal favorites like hot chocolate, so I turned to other nutrition experts nationwide to get their take on how they make their cup of cocoa a bit healthier. You’ll find seven ideas to try out on your next cup below.

Add Warming Spices

Patricia Bannan, MS, RDN, author of From Burnout to Balance and founder of Wellness Intelligence® adds warming spices like turmeric, cinnamon and ginger to hot chocolate for a boost in flavor and potential health benefits. "These spices contain antioxidants and other plant compounds that may help support overall health, while adding a delicious depth of flavor without extra sugar," she says. Bannan also adds in a pinch of black pepper, which helps the body absorb curcumin, the active compound in turmeric. "It's an easy way to make an already comforting drink a little more nourishing," she adds.

Use 2% Milk

"When I think about making a recipe healthier, I consider both what I can add to improve its nutritional value and what I can reduce or limit to make it a healthier choice,” says Heather Mangieri, MS, RDN, CSSD, LDN, a Pittsburgh-based nutrition consultant. She opts for 2-percent milk over lower or higher fat versions, which offers a nutritious middle ground for hot cocoa. "It provides more creaminess than water or nonfat milk, with less fat than whole milk or half-and-half, while still being a good source of protein, calcium, vitamin D and other essential nutrients," Mangieri shares.

Add Dates + Peppermint

If you want to get creative with your hot chocolate, Jackie Newgent, RDN, culinary wellness expert, plant-forward chef and CPG strategist, makes a big, cozy mug of date-sweetened hot chocolate with a hint of mint. Newgent uses these ingredients because of their nutrient value. "Medjool dates offer minerals, like potassium, while creating extra creaminess and a just-right amount of natural sweetness, so no refined sugar is needed in the hot chocolate," Newgent says. She notes, "Peppermint leaves provide a lovely aroma along with antioxidants, including rosmarinic acid."

To make a big, cozy mug of Newgent’s go-to hot chocolate, blend 1-1/2 cups of the milk of your choice (like unsweetened almond milk) with 10 fresh peppermint leaves and 4 large, pitted Medjool dates until velvety smooth. Next, pour the mixture through a fine mesh strainer into a small saucepan and bring it to a gentle simmer. Lastly, whisk in 1-1/4 ounces of chopped unsweetened chocolate, a 1/4 teaspoon of pure vanilla extract and an optional tiny pinch of fine sea salt until the chocolate is fully melted.

Skip the Marshmallows

Edwina Clark, MS, RD, founder of Edwina Clark Nutrition, skips the marshmallows to cut back on added sugar. "Eating too much added sugar is associated with obesity, heart disease, diabetes and other health conditions, and this an easy way to reduce my added sugar intake without missing out on a comforting cup of hot chocolate altogether," she says.

Make It From Scratch

"As a pediatric registered dietitian, one of my favorite ways to make hot chocolate healthier for myself and my kids is to skip the pre-made mixes and make it from scratch," says Malina Malkani, MS, RDN, CDN, LDN, BLW, child feeding expert, owner of Malina Malkani Nutrition and author of Safe and Simple Food Allergy Prevention. "With only a handful of ingredients, hot chocolate is quick and easy to prepare and working from scratch allows me to dial down the amount of added sugar, choose a higher-protein or lower-fat base liquid (depending on my priorities that day) and select a higher-antioxidant cocoa powder."

Use a Smaller Cup 

"Making hot chocolate healthier can be as simple as enjoying a smaller cup!” says Jamie Mok, MS, RDN, RYT, owner of The Yogi RD, who believes you don’t always have to change a recipe or swap ingredients to enjoy indulgences as part of a balanced diet. "Savor your traditional hot chocolate as is — just in a smaller serving," says Mok. Choosing an 8 fluid-ounce cup instead of 16-fluid ounce cup can cut calories, sugar and fat by 50%. Plus, Mok adds, "You might be surprised to find that a smaller serving can be just as satisfying!"

Make Your Own Mix

Frances Largeman-Roth, RDN, nutrition expert and author of Everyday Snack Tray, makes her own hot chocolate mix, which still has added sugar, but much less than a store-bought mix. Largeman mixes cocoa powder that is 100% cacao from Guittard to make her mix since it is rich in heart-protective antioxidants including polyphenols and flavanols. "You can also add ground cinnamon to your hot chocolate for an additional flavor and antioxidant boost,” she says. Largeman also recommends stirring in collagen powder to further elevate your cozy beverage.

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