7 Healthy Sangria Recipes That Taste Amazing (2024)

By Allison Young, Prevention.com
(Main Photo By: Allison Young)

Sangria is a total party in a pitcher. We've never met anyone who didn't swoon over this fruity, festive punch. But despite its awesome reputation, most variations are over-sweetened with extra sugar and calorie-laden liqueurs. No thanks! We've whipped up 7 refreshing riffs -- everything from cherry to sake ginger sangrias -- that sideline the sugar and even help prevent a hangover. Cheers to that!

Sparkling Peach Sangria

(Photo by: Allison Young)

This peachy keen version has extra bubbles without extra booze or calories, thanks to sparkling water. Psst: pick "Brut" Prosecco or Cava for the lowest sugar.

SERVES: 8

1 c peach-flavored or plain vodka
4 peaches cut into bite-sized chunks
1 bottle "Brut" Prosecco or Cava
1 500 ml (16.9 oz) bottle sparkling water or club soda

1. COMBINE vodka and peaches in a carafe and refrigerate at least 4 hours, preferably overnight.
2. WHEN ready to serve, add the Prosecco and sparkling water and gently stir. Serve immediately.

NUTRITION (per serving) 160 cal, 1 g pro, 8 g carb, 1 g fiber, 6 g sugars, 0 g fat, 0 g sat fat, 15 mg sodium

Watermelon Sangria

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Watermelon has just 46 calories a cup, but delivers plenty of potassium, vitamin C, vitamin A, and more lycopene than raw tomatoes. (Find out which ingredients feed your "friendly" gut bacteria for faster than ever weight loss in The Good Gut Diet.)

SERVES: 8

½ small seedless watermelon
2 limes, cut into thin rounds
2 c strawberries, stemmed and cut into chunks
1 bottle rosé (750 ml)

1. SCOOP watermelon into balls using a melon baller or ice cream scoop. Freeze on a parchment-paper lined cookie sheet overnight (makes about 4 cups).
2. COMBINE frozen watermelon, limes, strawberries and rosé in a pitcher. Refrigerate at least 4 hours before serving.

NUTRITION (per serving) 100 cal, 1 g pro, 9 g carb, 1 g fiber, 5 g sugars, 0 g fat, 0 g sat fat, 5 mg sodium

Sake Ginger Sangria

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Sake has less sugar than wine and none of the sulfites and tannins in the traditional drink that can contribute to hangover headaches. Plus, pears are packed with fiber to slow the absorption of alcohol into your system.

SERVES: 8

1 c water
⅓ c sugar
1 4-inch piece ginger, peeled and cut into thin rounds
3 pears, cut into chunks
1 lemon, cut into thin rounds
1 bottle dry sake

1. SIMMER water, sugar, and ginger over medium heat for 10 minutes, stirring to dissolve sugar. Remove from heat and cool. Strain syrup.
2. STIR together pears, lemons, ginger syrup and sake in a pitcher. Refrigerate at least 4 hours before serving.

NUTRITION (per serving) 190 cal, 1 g pro, 22 g carb, 2 g fiber, 14 g sugars, 0 g fat, 0 g sat fat, 0 mg sodium

Mojito Sangria

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This refreshing sip is loaded with collagen-boosting vitamin C, and cucumbers are a good source of silica, a trace mineral linked to healthy bones and connective tissue.

SERVES: 12

⅓ English cucumber, cut into thin rounds
2 limes, cut into thin rounds
10 fresh mint leaves
2 c white grape juice (100% juice)
1 c white rum
1 bottle white Rioja Spanish wine or other dry white wine
Club soda (optional)

1. COMBINE cucumber and lime slices, mint leaves, grape juice, rum, and wine in a pitcher. Gentry stir. Refrigerate at least 4 hours before serving.
2. SERVE over ice with a splash of soda.

NUTRITION (per serving) 130 cal, 0 g pro, 8 g carb, 0 g fiber, 4 g sugars, 0 g fat, 0 g sat fat, 5 mg sodium

Thai Basil Sangria

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This exotic Thai-tinged drink is tangy sweet and packed with vitamin C, thanks to its citrusy punch.

SERVES: 8

1 c water
⅓ c sugar
1 stalk lemongrass (core only), coarsely chopped
Zest from 1 orange
2 small oranges, sliced into thin rounds
1 lime, sliced into thin rounds
3-inch piece of cucumber, sliced into thin rounds
1 bottle Pinot Grigio
¼ c packed fresh basil or Thai basil
Club soda optional

1. SIMMER water, sugar, lemongrass and orange zest over medium heat for 10 minutes, stirring to dissolve sugar. Remove from heat and cool. Strain syrup.
2. COMBINE orange, lime, and cucumber slices in pitcher. Top with Pinot, lemongrass syrup, and basil, and gently stir. Refrigerate at least 4 hours before serving.
3. SERVE over ice. Top with club soda (optional).

NUTRITION (per serving) 110 cal, 0 g pro, 11 g carb, 0 g fiber, 9 g sugars, 0 g fat, 0 g sat fat, 0 mg sodium

Cherry Sangria

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Not only is red wine loaded with the healthy antioxidant resveratrol, antioxidant-rich tart cherry juice also contains melatonin, which may help you sleep better.

SERVES: 8

2 c frozen pitted cherries
1 c halved red grapes
2 small oranges, sliced into thin rounds
1 c tart cherry juice
1 bottle red wine

1. MIX together all ingredients in a pitcher. Refrigerate at least 4 hours before serving.
2. SERVE over ice.

NUTRITION (per serving) 130 cal, 1 g pro, 15 g carb, 1 g fiber, 11 g sugars, 0 g fat, 0 g sat fat, 5 mg sodium

Green Tea Strawberry Sangria

(Photo by: Allison Young)

This low-sugar spin on sangria is made with green tea, which is rich in disease-fighting antioxidants called polyphenols. Hibiscus and strawberries give the non-alcoholic sip a sweet finish without the calories.

SERVES: 6

7 c water
6 green tea bags
¼ c dried hibiscus flours
3 c strawberries, stemmed and quartered

1. BOIL water and steep with green tea and hibiscus. Let cool and strain.
2. COMBINE green tea and strawberries in a pitcher. Refrigerate at least 4 hours before serving. Serve over ice.

NUTRITION (per serving) 40 cal, 1 g pro, 9 g carb, 2 g fiber, 7 g sugars, 0 g fat, 0 g sat fat, 0 mg sodium

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