It's my favorite time of the year - time for Starbuck's cozy winter menu! Whether you’re a fan of peppermint, caramel, or toasty chocolate, there’s something magical about sipping a festive drink during the holiday season! But with some of these drinks packing over 400 calories and a whole day's worth of sugar, it’s no wonder many of us feel like we need a nap afterward. Whew - talk about blood sugar spikes!
With just a few easy tweaks, you can enjoy Starbucks' winter drinks mindfully.
Here are my top 5 mindful Starbucks Winter drinks:
1. Peppermint Mocha
For me, nothing says holiday like peppermint mocha! A Grande Peppermint Mocha with whole milk and whipped cream has about 440 calories and 54 grams of sugar. Yikes - let’s lighten it up!
Ask for:
A tall (12 oz) Peppermint Mocha
sub almond milk (to cut calories).
with 1 pump of mocha and 1 pump of peppermint (instead of 4 pumps total).
No whipped cream.
Nutrition: ~160 calories, 16g of sugar
You’ll still get that rich, minty chocolate flavor without spending twice our allowance on added sugar!
2. Caramel Brulée Latte
This drink is creamy, dreamy, and dangerously sweet—a Grande can rack up 410 calories and 47 grams of sugar.
Ask for:
A tall Caramel Brulée Latte
sub almond milk
with 1 pump of Caramel Brulée sauce (instead of 3).
No whipped cream.
Nutrition: ~150 calories, 14g of sugar
Still indulgent, but much more balanced!
3. Chestnut Praline Latte
Nutty and spiced, the Chestnut Praline Latte is perfect for winter mornings—but with 330 calories and 39 grams of sugar for a Grande, it’s a bit difficult to fit into your regular Starbies order.
Ask for:
A tall Chestnut Praline Latte
sub almond milk
with 1 pump of Chestnut Praline syrup (instead of 3).
No whipped cream (but keep a sprinkle of praline topping for crunch!)
Nutrition: ~130 calories with 12g of sugar
This version has all the warm, nutty vibes you love, minus the sugar crash.
4. Toasted White Chocolate Mocha
A Grande version of this festive favorite packs 420 calories and 53 grams of sugar—almost like sipping a dessert. Let’s make it lighter:
Ask for:
a tall White Chocolate Mocha.
sub almond milk.
with 1 pump of Toasted White Chocolate Mocha sauce (instead of 3).
No whipped cream
*add 1 packet of splenda or stevia if you like your mocha on the sweeter side*
Nutrition: ~160 calories, 15g of sugar
This version is still creamy and indulgent but much easier on those blood sugar spikes!
5. Sugar Cookie Almondmilk Latte
This drink is one of Starbucks' newer holiday offerings and naturally lower in calories than some others, but there’s still room to tweak! A Grande has 150 calories and 25 grams of sugar.
Modifications:
Size: Order a Tall to keep portions in check.
with 2 pumps of Sugar Cookie syrup (instead of 4).
Nutrition ~100 calories, 12g of sugar
With these adjustments, it’s a delightful holiday treat that fits into any plan!
Final Thoughts
There’s no reason to miss out on your favorite Starbucks holiday drinks when you’re focusing on weight loss or managing insulin resistance. By making these simple swaps, you can savor the season without overloading on sugar or calories.
Remember, enjoying treats in moderation is part of a balanced lifestyle. So go ahead and sip your Peppermint Mocha or Chestnut Praline Latte—just sip it smarter!
Cheers to a cozy, healthful holiday season! ☕🎄✨
About the Author:
Shelbie Greenville is a Registered Dietitian & the owner of Mindful Nutrition Counseling. She has a bachelor's and a master's degree in human nutrition with a focus in metabolism and chronic disease management.
Shelbie specializes in weight loss, diabetes management, insulin resistance, mindful eating, and general wellness. By taking an "all foods can fit" approach, she has helped to empower hundreds of clients to reach their health goals.
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