We don’t need cold weather as an excuse for hot chocolate. For many of us, it’s a go-to comfort drink year-round. It’s warm, and it’s nostalgic, but traditional hot chocolate also comes with a hefty dose of added sugar — sometimes nearly double what’s recommended for an entire day.
The good news? We don’t have to give up this cold-weather ritual to make it work for our bodies. Today’s ready-to-use options make it easier than ever to enjoy hot chocolate in a way that’s more balanced, nourishing and still satisfying.
Rethinking Hot Cocoa
Most classic hot cocoa recipes and mixes are centered on sugar first, cocoa second. A single serving can contain 20 to 35 grams of added sugar, with very little protein or fiber, which helps explain the familiar sugar spike (and crash) that often follows.
But cocoa itself isn’t the problem. In fact, it’s naturally rich in flavonoids: plant compounds linked to improved blood flow, better vascular health and potential benefits for blood sugar regulation and brain function. Cocoa may also support mood and cognitive performance thanks to its polyphenols and mild stimulant effects.
The challenge is that many commercial products dilute these benefits with added sugar and processing. A new generation of hot chocolate options is flipping that script. Think less dessert, more functional comfort.
The following are three options that highlight different nutritional benefits, depending on what you’re looking for.
Note: Nutrition facts are for the chocolate mix only. Total calories, carbohydrates and sugar will vary depending on the milk used. I prefer a plant-based milk, like Ripple, or Fairlife, an ultra-filtered option for cow’s milk.
Lakanto Monk Fruit-Sweetened Drinking Chocolate
If you love traditional hot chocolate but want to skip the sugar load, look for blends sweetened with plant-based sweeteners like monk fruit or erythritol instead of cane sugar or corn syrup solids.
Lakanto Drinking Chocolate (available at health food stores and online) is a great example. It delivers that familiar cocoa flavor but is sweetened with monk fruit, which includes no added sugar or artificial sweeteners. With about 30 calories and one gram of net carbs per serving, it’s plant-based, low-carb and easy to prepare with hot milk or a milk alternative.
This option works well for people who want something comforting and familiar without the blood sugar rollercoaster. It’s also an easy swap for families trying to gradually reduce sugar without feeling deprived.
OM Mushroom Superfood Hot Chocolate
Another category gaining popularity is functional hot chocolate: blends that include specific ingredients designed to support whole-body wellbeing.
Products like OM Mushroom Superfood Hot Chocolate (available online) include adaptogenic mushrooms such as lion’s mane, reishi, chaga and turkey tail, along with cocoa. These mushrooms have been studied for their potential roles in supporting immune health, stress resilience and cognitive function.
OM also contains a full dose (250 mg) of ashwagandha, an adaptogenic herb shown to help reduce stress and support focus and sleep quality.
Sweetened with a small amount of sugar and monk fruit, it contains just two grams of sugar per 30-calorie serving. The flavor is still chocolate-forward, but slightly earthier, making it a comforting option for those cutting back on caffeine or looking for a calming evening ritual.
Vital Proteins Collagen Hot Chocolate
For those looking to make hot chocolate more filling or to support muscle recovery, connective tissue, joints, gut and skin health, collagen-based options are worth considering.
Chocolate collagen powders, like those from Vital Proteins, mix easily into hot liquids and provide about 20 grams of protein (from collagen peptides) per serving. They’re naturally low in sugar, often lightly sweetened with stevia and blend smoothly when whisked or frothed into warm milk.
Incorporating collagen into our hot cocoa can turn an indulgence into a more functional treat – especially helpful during colder months when cravings tend to increase.
How to Make It Creamy (Without a Sugar Spike)
A few simple upgrades can elevate any of these options:
- Whisk or use a small milk frother to prevent clumps
- Add a pinch of cinnamon or vanilla for depth
- For extra richness, add a teaspoon of coconut cream
These small tweaks can make a big difference in both texture and satisfaction.
The Takeaway
Hot chocolate doesn’t have to be an occasional splurge, and it doesn’t have to come with a sugar crash. Whether you choose a low-sugar classic, a mushroom-based functional blend or a collagen-boosted option, today’s better-for-you choices make it easy to enjoy the comfort of hot chocolate while still supporting your health.
Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of Ochsner’s Eat Fit nonprofit initiative. For more wellness content, tune in to Molly’s podcast, FUELED Wellness + Nutrition, and follow @MollykimballRD and @EatFitOchsner on social media. Email nutrition@ochsner.org to connect with Molly or schedule a consult with her team.
