Easy to make, low in sugar, and colorful! These healthy pregnancy mocktails help you stay cool during the summer months. The mocktails use fruit and herbs in place of juice and are sweetened naturally with stevia.
Not only are they refreshing but they’re energizing too! These easy mocktails are simple to make, cool, and loaded with flavor. They’re one of the best ways to stay cool during a summer pregnancy.
Staying cool in the summer can be a challenge on the best of days, but it’s even more challenging when pregnant, especially in your final trimesters.
Couple that with an increase in get-togethers with alcohol and many pregnant ladies feel frustrated and left out (I sure did!)
However, these healthy mocktails help change that! As a Certified Nutrition Coach, these mocktails are ideal for summer pregnancies because they’re:
- Made in five minutes
- Contain no processed sugar
- Are not juice-based
- Bright, fun, and refreshing
- Use fresh fruit & herbs for energy
Learn more about the exact difference between a cocktail and mocktail!
Why You Should Avoid Traditional Mocktails While Pregnant
Since the definition of a mocktail is that it’s a non-alcoholic drink, they’re perfectly safe during pregnancy.
However, most mocktails are also typically juice and pop (soda) based.
This means that they’re loaded with sugar and not a great choice for a growing mom and baby.
These types of mocktails will fill up your already smaller belly and not leave a lot of room for nutrients. Sugar can have effects on both mom and babe (outside of weight gain) and is something to be limited.
What To Look For In Healthy Mocktail Recipes
When it comes to pregnancy mocktails you'll want to strive for:
- Minimal ingredients
- Low sugar
- Color (makes you feel special!)
This means you should try to avoid any mocktails that:
- use juice as the base or the majority of the mocktail
- are loaded with added, processed sugar
- contain simple syrup
- contain pop
Sweetener Choices
All of the healthy mocktail recipes below are sweetened using fresh fruit and stevia. Stevia is a sugar substitute made from a plant.
It’s also 100 times sweeter than sugar (learn more about stevia). This means that a little goes a long way!
The easy mocktail recipes are low in sugar because they use stevia and not juice as a sweetener. I’ve opted for liquid stevia drops. However, the powder works too, you’ll just need to adjust as needed.
That said, you can also use honey in place of stevia. While it will add to the sugar content, honey has a lot of benefits and is a great way to sweeten these mocktails.
FAQ's & What You’ll Need
For these healthy mocktails for pregnancy, you'll need to stock up on a couple of essentials! Below are the ingredients that all the recipes share.
- Perrier (unflavored)
- Stevia Drops
- Lemons and limes
- Lots of fresh fruit and some herbs
All of the healthy mocktail recipes make 1-2 drinks depending on how much perrier you prefer to add.
One thing to note is that these summer pregnancy mocktails are not overly sweet (this blueberry mocktail is an exception!).
You can sweeten them up as per your preference based on the stevia drops. I prefer a natural fruit flavor though as I find it more refreshing.
You can also use flavored perrier to get more flavor. The lime perrier works in just about every mocktail recipe.
Lastly, these mocktail recipes are best made as you need them instead of letting them sit in the fridge (they'll loose their fizz).
If you need to make them ahead of time, make the base but don’t add the perrier until it’s time to drink.
The exception to this is the two mocktail recipes made with tea as it needs to chill.
Garnishes
Whenever it’s possible, garnish your drink! Not just for additional flavor but because it adds to the overall “feel” of the summer mocktails.
The garnishes make the non-alcoholic drink feel a bit more unique and interesting. Likewise, it helps the mom-to-be feel much more included.
The best garnishes for healthy mocktail recipes are:
- Sliced citrus fruit
- Frozen berries
- Mint leaves
- Lemon or lime rind
Healthy Mocktail #1: Orange Grapefruit Sparkle
- ½ medium orange, freshly juiced
- ½ medium grapefruit, freshly juiced
- 1 can original perrier
- Ice
- Orange for garnish
Juice the orange and grapefruit and pour over ice into a glass. Top with Perrier and stir to combine. Add an orange wedge for garnish.
Healthy Mocktail #2: Liver-Friendly Pink Lemonade
- 2 lemons juiced (store-bought lemon juice will work in a pinch)
- ½ teaspoon beet crystals
- 11 drops stevia
- Ice
- 2 cans perrier
Juice the lemons and whisk in the beet crystals and stevia. Fill two glasses with ice and divide the mixture. Top each glass with perrier.
Note: beret crystals are an amazing way to make everything PINK. However, don’t confuse them with beetroot. You want the crystals.
If you don’t have any, you can sub the crystals in for ¼ cup grapefruit juice. The lemonade won’t be as pink but it’ll be delicious.
Healthy Mocktail #3: Lime Margarita
- 2 limes juiced (about ¼ cup juice)
- ¼ grapefruit juiced
- Zest of ½ a lime (plus a bit more for the rim)
- 4 drops stevia
- Ice
- 1 can perrier
- Salt for the rim
Wet the rim of a mason jar and mix together some salt and lime zest on a plate. Dip the rim into the mixture to line the glass.
Add ice to the glass and the remaining ingredients. Top with lime and pretend you’re in the tropics.
Healthy Mocktail #4 Simple Sparkling Raspberry Lemonade
- ½ lemon, freshly juiced
- 5 raspberries
- 1 can original perrier
- 5 drops stevia (or ½ teaspoon cane sugar)
- Ice
- Raspberries for garnish
Muddle the raspberries into the bottom of a glass. Add in the lemon juice, ice, and top with Perrier. Add in the stevia and stir to combine. Garnish with raspberries
Healthy Mocktails #5: Berry Bush
- 5 teaspoons fruit-based loose leaf herbal tea (my favorite is Passionfruit Mango from Adagio Tea)
- 3 cups boiling water
- 5-8 drops stevia
- Ice
- 2 cans perrier
Boil the water and pour over the tea. If sweetening with honey, add it in now. If not, wait until it’s chilled.
Let sit for 20 minutes before adding the stevia in and moving it to the fridge.
Once chilled (about 1-2 hours), strain the tea out and divide it into three tall glasses with ice. Pour perrier over top and garnish with frozen berries if you have them.
Note: a reader gave me a good reminder to make sure to choose an herbal tea without hibiscus as it can cause premature labor. Double-check with your midwife if you go that route or opt for a different fruit blend!
Healthy Mocktail #6: Cherry Muddle
- ¼ cup frozen cherries, cut in half
- ¼ teaspoon lime zest
- 3 drops stevia
- Ice
- Perrier
In a large glass add the cherries and lime zest. Mash lightly with a fork to release some juices. Add in the stevia.
Fill the glass with ice and top with perrier.
Healthy Mocktail #7:Orange Cranberry Twist
- ½ an orange freshly juiced
- ¼ cup pure cranberry juice
- 1 can original perrier
- 2 lime wedges (half a lime)
- Stevia as needed
- Ice
Mix the cranberry and orange juice together and squeeze in one wedge of lime. Fill a glass with ice, pour in the juice, and top with perrier. Garnish with a lime wedge
Healthy Mocktail #7: Purple Cloud
- 1 teaspoon acai powder
- 1.5 cups boiling water + 6 ice cubes
- ⅛ cup fresh lemon juice
- ⅛ cup fresh lime juice
- 10 drops stevia (or 1-2 tbs honey)
- 2 cans perrier
- Ice for serving
Pour the boiling water over the powder and whisk to make sure no clumps remain. Add in the ice cubes and pop it into the fridge to chill (about 1-2 hours).
Remove it from the fridge and stir in the citrus juice and the stevia.
Fill three glasses with ice, divide up the tea, and top with perrier. Garnish with lemon & frozen blueberries.
Healthy Mocktail #8: Blueberry Mint Refresher
- ¼ cup fresh blueberries
- 6-8 mint leaves
- 5 drops stevia
- 1 can original perrier
- Ice
- Blueberries for garnish
Muddle the blueberries and mint together. Fill a glass with ice and scrape the mixture on top. Add the stevia and the perrier. Mix well. Top with more blueberries.
Healthy Mocktail #9: Virgin Jungle Juice
- ¼ cup raspberries or blueberries
- ¼ cup chopped strawberries
- ½ orange, freshly squeezed
- 2 tablespoons pomegranate seeds
- 1 can original perrier
- Lime for garnish
Muddle together the berries and 1 tablespoon of the pomegranate. Pour the orange juice over top f them and let sit for 20-60 minutes to infuse. Pour into a glass, top with ice, and perrier. Mix well. Garnish with remaining pomegranate seeds and a lime wedge.
Don't forget to pin these Summer Pregnancy Mocktails!
Other Pregnancy Tips You’ll Find Helpful
- Staying fit in the first trimester
- Working out in the second trimester
- Reasons to stay active while pregnant
- 10 pregnancy-safe exercises
- Staying fit in the third trimester
- High protein pregnancy snacks
- Hip exercises for pregnancy
- Low sugar mocktails for all occasions
Below is also my most popular YouTube video for preggo mamas. Intermittent Fasting isn't for everyone.
But, if you're currently pregnant or soon-to-be pregnant and wondering how to rock it, there are some amazing tips in there.
Common Questions About Low Sugar Mocktails
Which mocktail is good for health?
Mocktails like homemade, non-alcoholic mojitos are great for your health. Made with fruit and mint these mocktails contain little sugar and no processed juices
Yes! Mocktails are non-alcoholic drinks which makes them safe to consume while pregnant. However, some mocktails are healthier than others. Try to find easy mocktail recipes that do not use juice as a base. Instead, opt for recipes that use fruit and herbs as these mocktails will be lower in sugar.
Yes. In pregnancy, there are no safe amounts of alcohol. So, opting for a non-alcoholic beverage, especially one that contains fresh fruit or herbs, is a healthy choice.
Though water is the healthiest beverage to consume while pregnant, there are lots of non-alcoholic options: homemade, fruit-based mocktails, herbal tea, coconut water, herb-infused water, and lemon water are all good choices.
You may not get tipsy but these easy pregnancy mocktails are both refreshing and contain no processed sugars! Going the extra effort to make sure they look pretty will help you get through the long, hot summer (at least you can pretend!).
Not only are these healthy mocktail recipes tasty but they won't leave you with a wicked summer hangover either!
Shelby aka Mama Bear
Tiffany Staples
These look super delicious - even for those that aren't pregnant!
fitasamamabear
They are! Sometimes it's just refreshing to have other options besides alcohol 🙂
Rosie
Love the recipe ideas, especially being low sugar. One thing Though is the herbal tea you recommend contains hibiscus which should be avoided during pregnancy. Most herbal teas should be avoided as there are many herbs that can cause premature labor, and other complications.
fitasamamabear
Thanks for the tip! I was under the impression if you've consumed it regularly before pregnancy it was fine to continue. I'll make a note about that in the post! Appreciate it.
Heather
Blueberry Mint and Raspberry Lemonade sound amazing!! I am currently 37 weeks along and all Summer during pool time and BBQ's I sit there wishing I had a cool, refreshing drink in my hand lol. I keep complaining to my husband that I want a fruity, delicious drink so bad that won't make me feel terrible and nauseous from excessive amounts of sugar. This is exactly what I have been looking for!
fitasamamabear
Raspberry lemonade is my favorite 🙂 Ah I'm jealous of you! I'm only 29.5 weeks so I have the WHOLE summer of parties and bbq's. it was the same with my first daughter and it slowly drives you nuts that everyone else can drink and I can't lol sad but true. These mocktails definitely help- at least you can pretend to be joining in. I'm the same- i can't have all the crazy sugar of just fruit juice so this is pretty much what I live on when pregnant in the summer. Good luck in the next couple weeks!
Charissa | thenotsobusymom
These looks so tasty! I think the raspberry lemonade would be my first choice!! 🙂
fitasamamabear
Haha the raspberry lemonade is my favorite too! Though I love the grapefruit also..
Michelle
Delicious and healthy for new mommies! Great share!
fitasamamabear
They're awesome! Perfect for hot weather 🙂
Amber
These look so good! I'll have to try the raspberry lemonade one!
fitasamamabear
That's my favorite!
Nita
I love cocktails but my little ones always wants to drink what I have, so maybe I can make these for him so it looks like hes having the same thing as me! But then again, who doesnt love a good mocktail! Definitely saving for later.
fitasamamabear
My little one is the same! Making her own seems to help (though she still always wants mine lol)- enjoy them! The raspberry lemonade is my favorite 🙂
Daniela
These look super refreshing! I'd drink them now!
fitasamamabear
They're definitely nice on a hot day!
Lindsey Dietz
The Orange Sparkle and Jungle Juice sound the best to me! Yummy!
fitasamamabear
I love anything orange flavored in the summer!
Raia Todd
They all sound delicious, and I just so happen to be pregnant sooo.... 😉 Can't wait to try them!
fitasamamabear
Haha yay! I didn't know you were pregnant! Congrats- when are you due?!
Carol Little R.H. @studiobotanica
These look SO delicious and very refreshing. Not sure I can pick a favourite though-- may need to make my way through them all!!
fitasamamabear
Haha picking a favorite is hard. I go through phases if I like citrus or berries 😛
Supriya Kutty
Wow! so delicious mocktails. I would like to share this post with my sister as she is pregnant and it's also helpful to me to feel refreshed after coming home tired from office. Keep sharing such tempting drinks with the readers.
fitasamamabear
Aw, congrats to your sister! And thank you for sharing 🙂 They're definitely nice alternatives when you're not feeling (or able to) have a real drink- plus, they're colorful which makes them awesome in the summer!
Shelbie
These look amazing can’t wait to try them this summer on pool days thanks for the great ideas.
Kelly
I love this idea! I can't wait to try the variations. I don't drink enough water and these recipes will help me.
fitasamamabear
Yay! They're such an awesome way to feel "included" and refreshed. I just love all the bright colors haha
Terri
I love that these are healthy mocktails! And they are great for kids too!
fitasamamabear
Yes! My kids love them and call them their "fancy drinks"!
laura
These Mocktails are perfect for people in recovery too! We have two of them in our family!!
fitasamamabear
I didn't think of that but yes! It gives nice options to blend in with something a bit fancier than just water!
Heidi
I made the raspberry lemonade with grapefruit juice as I didn't have the crystals. It wasn't super pink, but it was still delicious. I'm not pregnant, but always looking for yummy, refreshing drinks! This one was a favorite, so I'll be making it again!
fitasamamabear
Ah yay! Yes, the crystals aren't needed, they just make it look pretty (which when pregnant sometimes you just NEED). Happy you enjoyed it though, it's nice to have something to sip on that's not water!
Traci
What great ideas for mock tails! I love having different mock tails available to enjoy! Tried the raspberry lemonade and grapefruit juice and it was a-m-a-z-I-n-g!
fitasamamabear
Wahoo! That's my favorite too, super refreshing!
Jennifer
Love that I can safely sip on something fruity and refreshing! What a fabulous selection of mocktails!
fitasamamabear
Yes! And the bright colors don't hurt either!
Vladka
The blueberry mint refresher is just irresistible. Very refreshing and great for hot summer day.
fitasamamabear
It's such a yummy flavor combo!
JD Alewine
I'm not pregnant, but the pink lemonade mocktail tastes amazing, and also help stave off my alcohol cravings when I'm doing a cut!
fitasamamabear
It's so true! Definitely nice to have other options.
Bella B
Loved all these ideas! Made up a couple for my friend to drink at our party last night.
fitasamamabear
Love that you gave them a go!
Addison
Love all of these ideas for healthy and refreshing drinks! The blueberry mint one was my favorite.
fitasamamabear
Blueberry mint is a super yummy flavor!
Shilpa
This is a lovely collection of mocktails. My favorite of them was the jungle juice. Can’t wait to try the rest of them.
fitasamamabear
Haha yes, jungle juice is so yummy!! So many flavors.
Amanda Dixon
I absolutely loved the sparkling raspberry lemonade! It was so full of fresh fruit flavor and was ultra refreshing. I'll definitely have to try more because they all sound so good!
fitasamamabear
It's my personal favorite too!
Liz
my husband and I did dry january and we got super into mocktails! I loved finding this list for more ideas!
fitasamamabear
Way to go on dry January!!! Definitely nice having something special to still drink.
Chichi
What an amazing round up. Thank you for sharing! Can’t wait to share it with my pregnant sis in law.
fitasamamabear
Aw yay, congrats to her!
Shilpa
These are all so refreshing! Amazing list.
fitasamamabear
Thanks bunches!