20 Sangria Recipes Perfect for Summer
Of all the alcoholic refreshments, sangria has one of the highest potentials for actually being healthy. So long as you aren’t cheating and making your sangria with 7-up, sugar-heavy orange juice, or any other icky products, your sangria recipe can wind up being a glass of nutrients and antioxidants, thanks to sangria’s mandatory fruit component. Bonus: Alcohol infused foods that are healthy are nothing short of amazing! An occasional buzz that won’t ruin that summer body that you slaved all winter for in the gym? Yes, please!)
Although you can make both white or red sangria, “sangria” actually means “blood” because it was originally made with red wine and was red in color. These days, the variations are endless—and we’re pretty thankful for it. From Sparkling Watermelon and Cucumber Sangria to Pumpkin Pie, these sangria recipes are sure to delight a crowd while keeping your calories in check, too. We’ll cheers to that! And for more delicious, Eat This, Not That!-approved ideas, don’t miss these 21 Grill Recipes that Aren’t Burgers.
RASPBERRY MOSCATO SANGRIA
Nutrition: 127 calories, 0 g fat (0 g saturated), 9 mg sodium, 12.4 g carbs, 1.3 g fibers, 8.1 g sugar, 1 g protein
Moscato has a pretty sugary rep, but this recipe contains just 8 grams. If that’s not enough to get you sippin, this sangria is made with raspberries, which pack a nice nutritional punch; aside from being low cal and full of H2O, they contain strong antioxidants and anti-inflammatory properties to fight cell-damaging free radicals.
Get the recipe from One Sweet Mess.
Nutrition: 126 calories, 0 g fat (0 g saturated), 0 mg sodium, 6.7 g carbs, 0 g fiber, 4.6 g sugar, < 1 g protein
According to two Japanese studies, drinking mandarin orange juice reduced participants’ incidence of liver cancer. Most likely due to oranges’ high level of carotenoids, the pigment for the fruits color, which functions as a potent antioxidant. Get a buzz, while fighting cancer-causing free radicals? Yes, please.
Get the recipe from Pretty Plain Janes.
STRAWBERRY POMEGRANATE SANGRIA
Nutrition: 130 calories, 0 g fat (0 g saturated), 8 mg sodium, 11.5 g carbs, 1 g fibers, 7.5 g sugar, 0 g protein
Pomegranates are the contain three types of antioxidant polyphenols—including tannins, anthocyanins, and ellagic acid—which all help fight and prevent free radical damage. And combined with strawberries, they pair provides more than half your daily quota of vitamin C, which is important for skin and immune health.
Get the recipe from Sally’s Baking Addiction.
Nutrition: 271 calories, 14.8 g fat (7.5 g saturated), 0 mg sodium, 29 g carbs, 0 g fiber, 20.3 g sugar, 2 g protein
What happens when you combine two of life’s most guilty pleasures? You get these blissful alcohol-infused cupcakes. And before you gawk at the nutritional profile, keep in mind “indulging once in awhile in a bit of something that’s bad for your health is often extremely good for the soul!” At least that’s what Dan Roberts, author of the fashion model workout, Methodology X claims—and we couldn’t agree more. Whether it is an occasional cheat meal or a glass of Spanish wine, allowing yourself to enjoy these moments can help your long term body goals.
Get the recipe from The First Year Blog.
Nutrition: 106 calories, 0 g fat (0 g saturated), 27 mg sodium, 18.7 g carbs, 1.4 g fiber, 17 g sugar, 1.4 g protein
As if this colorful pitcher isn’t enticing enough, the fact that it’s brimming with nutrients makes it even more appealing. Each glass is filled with grapes, kiwi, pineapple, peach, berries, lime juice, honey and white wine. P.S. Limes are wicked high in flavonoids and limonoids, antioxidants that protect against cancer and aid digestion. And if you’re looking to lower the sugar count, simply omit the honey. Cheers!
Get the recipe from Gimme Some Oven.
CUCUMBER MELON SANGRIA
Nutrition: 100 calories, 0 g fat (0 g saturated), 12 mg sodium, 7.7 g carbs, 0 g fiber, 6 g sugar, 0 g protein
If you’re struggling with how to get rid of bloating, these two team up to make the perfect antidote. In fact, research suggests honeydew melon contains a compound called Cucumis melo, a diuretic that helps flush excess fluid from the body. And cucumbers are 95 percent water, helping to flush out an excess sodium and water retention. It may sound counterintuitive, but water in is water out.
Get the recipe from Garnish With Lemon.
BLUEBERRY PEACH SANGRIA
Nutrition: 144 calories, 0 g fat (0 g saturated), 9 mg sodium, 10.3 g carbs, 1.3 g fibers, 7.5 g sugar, 1 g protein
You already know blueberries are superfruit, but when it comes to weight loss, peaches definitely hold their own. According to Texas A&M University researchers, they contain phenolic compounds that alter gene expression, warding off obesity, high cholesterol, inflammation, and diabetes!
Get the recipe from One Sweet Mess.
Nutrition: 133 calories, 0 g fat (0 g saturated), 41 mg sodium, 6.3g carbs, 0 g fiber, 10.7 g sugar, 0 g protein
Alcoholic slushies that shrink your waist are an adult’s wet dream. And the University of Michigan found that blueberries, which this recipe is full of, can help you burn that stubborn belly fat by turning on your get-lean genes. After a 90-day trial, the rats fed a blueberry-enriched diet showed significantly reduced abdominal belly fat than the control group. Bonus: A low-fat diet boosted the health benefits of the berry consumption. Rats fed a diet meeting these two criteria had lower overall fat mass and liver mass than the control group. You’re welcome.
Get the recipe from Eat. Drink. Love.
HONEYCRISP APPLE SANGRIA
Nutrition: 135 calories, 0 g fat (0 g saturated), 6 mg sodium, 15.8 g carbs, 1.5 g fibers, 11.9 g sugar, 0 g protein
Apples, like the kind in this glass, boast the powerful antioxidant quercetin, gut-friendly fiber, fight high cholesterol and slash the risk for heart disease. But we haven’t even mentioned the best part: They’re also an amazing weight loss weapon. One Penn State University study found that snacking on one pre-meal can reduce overall calorie consumption by 15 percent! So sip your way to good health and a slimmer you.
Get the recipe from Sally’s Baking Addiction.
PEACH MANGO SANGRIA
Nutrition: 143 calories, 0 g fat (0 g saturated), 21 mg sodium, 7.2 g carbs, .5 g fiber, 4.6 g sugar, 0 g protein
Grab your squad and serve ’em this refreshing, tropical sangria! Mangos pack a real nutrient punch because they’re rich in vitamins A, B6, and C.
Get the recipe from Jennifer Meyering.
SPARKLING APPLE CIDER SANGRIA
Nutrition: 130 calories, 0 g fat (0 g saturated), 7 mg sodium, 13 g carbs, 0 g fiber, 10.6 g sugar, 0 g protein
Make sure you have boozy apple cider recipe on hand before the leaves turn. It’s bubbly, festive, low calorie and low carb, so it won’t completely derail your body goals, as long as you limit yourself to a glass or two!
Get the recipe from Pizzazzerie.
WHITE STRAWBERRY LEMON SANGRIA
Nutrition: 178 calories, 0 g fat (0 g saturated), 7 mg sodium, 12 g carbs, 2 g fiber, 6 g sugar, < 1 g protein
Aside from delivering a dose of vitamin C, lemons add calorie-free flavor to everything—and this sangria is no exception. Not to mention, it’s also overflowing with strawberries, which are also sky high in C (just one medium berry has 11% your RDA ), full of antioxidants and one of the fruits that are best for weight loss.
Get the recipe from Kitchen Treaty.
SUMMERTIME ROSE TEQUILA SANGRIA
Nutrition: 143 calories, 0 g fat (0 g saturated), 4 mg sodium, 9 g carbs, 1 g fibers, 5.8 g sugar, 0 g protein
Turns out tequila makes us shed more than our clothes; it makes us shed pounds and we have the science to prove it. After scientists gave a group of mice agavins ( the natural sugar found in tequila), they reported that the mice had lower glucose levels and were fuller longer. So if you’re on a quest to ditch that stubborn stomach fat but still want to imbibe for a bit, this is one glass we of vino we can get behind.
Get the recipe from Half Baked Harvest.
HONEYDEW AND KIWI WHITE SANGRIA
Nutrition: 116 calories, 0 g fat (0 g saturated), 16 mg sodium, 9.3 g carbs, 1 g fibers, 5.8 g sugar, 0 g protein
The second bloat squasher on this list also contains melon, which acts as a diuretic and provides essential electrolytes. However, this version has kiwi, which research suggests can rid your body of that awful stomach pouch. A study by researchers in Pacific Asia found that Irritable Bowel Syndrome (IBS) sufferers who ate two kiwis a day for four weeks had less constipation and a general lessening of IBS symptoms than those who didn’t.
Get the recipe from The Floating Kitchen.
WHITE SANGRIA POPTAILS
Nutrition: 85 calories, 0 g fat (0 g saturated), 443 mg sodium, 7.2 g carbs, < 1 g fiber, 15 g sugar, < 1 g protein
Go ahead, admit it; your inner child still craves a popsicle or two as the temperatures rise. And nothing screams “It’s summer!” for an adult more than a refreshing glass of chilled white sangria. Combine the two, and you’ve got yourself a poptail.
Get the recipe from Endless Summer.
SPARKLING CUCUMBER WATERMELON SANGRIA
Nutrition: 147 calories, 1 g fat (1 g saturated), 18 mg sodium, 21 g carbs, 1 g fiber, 16 g sugar, 1 g protein
“How excited can we get over boozy produce in a pitcher?” Pretty damn excited, especially when a study found that white wine’s phenols have a higher antioxidant count than the ones found in red, making it a better option for weight loss. Make up a batch, throw it into a chilled thermos and sip it under a shaded tree. Wino? Check out these 16 Wines for Weight Loss.
Get the recipe from How Sweet Eats.
WHITE SANGRIA SPARKLER
Nutrition: 161 calories, 0 g fat (0 g saturated), 8 mg sodium, 13.2 g carbs, 1.6 g fibers, 8.3 g sugar, 0 g protein
Fun fact: When participants in a study sniffed peppermint every two hours, they lost an average of five pounds. From whittling your waist, nixing allergies in the bud, and fighting tummy troubles to improving mental focus, mint wears many hats aside from freshening your breath. And you can easily sneak it into your body without going on a candy cane diet, like say, with a glass of this sangria! Intrigued? Check out these 10 Surprising Things Mint Does To Your Body.
Get the recipe from Damn Delicious.
SANGRIA SWIRLED FROZEN MARGARITAS
Nutrition: 122 calories, 0 g fat (0 g saturated), 393 mg sodium, 4.9 g carbs, 1 g fiber, 4.9 g sugar, 0 g protein
This marg is so pretty, it’s almost a shame to slurp. But then we considered it’s got slimming tequila, 122 cals, and just 4.9 grams of sugar. Insta-worthy and and a fan favorite drink that won’t leaving you puffy? We’ll take one!
Get the recipe from Dessert For Two.
Nutrition: 115 calories, 0 g fat (0 g saturated), 6 mg sodium, 10.4 g carbs, 0 g fiber, 7.5 g sugar, 0 g protein
We’re fully aware Christmas is a good five months away, but it’s never really too early to think about the most celebrated holiday of the year. And with a nutritional profile like this, it’s also never too early to think about that holiday booze list.
Get the recipe from Cake ‘n Knife.
PUMPKIN PIE SANGRIA
Nutrition: 160 calories, 0 g fat (0 g saturated), 30 mg sodium, 24.5 g carbs, 2 g fibers, 17.8 g sugar, 0 g protein
Move over crust—we’d rather sip our pumpkin pie (with booze). P.S. pumpkins the gourds are a natural appetite suppressant and fat-burner, and they’re loaded with nutrients. The best part? At only about $1.99 per can, you can take full advantage of their plethora of health benefits any time of the year you want—like now. For more ways to consume the superfood, check out these 20 Healthy Pumpkin Recipes for Weight Loss!
Get the recipe from That’s So Michelle.