Your favourite autumn hot drinks, made healthy

As the days get shorter and the temperatures start to dip, there’s nothing better than wrapping your hands around a steaming mug of something comforting. This autumn, swap the sugar-packed seasonal drinks for nourishing alternatives that boost immunity, calm the mind, and warm the soul.

Here are nine healthy autumn hot drinks that taste indulgent while keeping your wellness goals on track.

1. Nutritious Pumpkin Spice Latte

Nothing says autumn like a pumpkin spice latte, but the typical café version is often loaded with sugar and syrups. Make your own healthy drink at home using real pumpkin purée and warming autumn spices like cinnamon, nutmeg, and clove. Add your choice of milk and you’ve got a warm, spicy, and wholesome treat. This version of the seasonal favourite gives you all the flavour without the added nasties.

Servings: 2
Prep time: 5 minutes
Cook time: 5 minutes

Ingredients:

• 1 cup pumpkin purée (fresh or canned, no sugar added)
• 2 cups unsweetened milk (dairy or plant-based)
• 1 tsp cinnamon
• ½ tsp ground nutmeg
• ¼ tsp ground cloves
  
• 1 tsp vanilla extract
• Optional: 1-2 tbsp agave syrup, maple syrup, date paste, honey or stevia to sweeten

Method:

1. In a saucepan, whisk pumpkin purée and spices together.
2. Slowly add milk while whisking to combine.
3. Heat gently over medium heat until warm but not boiling.
4. Stir in sweetener and vanilla extract.
5. Pour into mugs and serve warm.

2. Warming Chai Latte

Packed with warming spices like cinnamon, cardamom, ginger, and cloves, chai latte not only tastes incredible but also comes with health benefits. These spices can help support digestion and boost immunity - ideal for the colder months. For a lighter version, choose unsweetened nut milk and skip the extra syrups or cream.

Servings: 2
Prep time: 5 minutes
Cook time: 8 minutes

Ingredients:

• 2 cups unsweetened nut milk (almond or cashew recommended)
• 2 black tea bags or 2 tsp loose black tea
• 1 cinnamon stick
• 4 green cardamom pods (crushed)
• 3 whole cloves
• 1-inch piece fresh ginger (sliced)
• Optional: 1-2 tbsp agave syrup, maple syrup, date paste, honey or stevia to sweeten

Method:

1. Combine milk and spices in a saucepan and bring to a gentle simmer for 5 minutes.
2. Remove from heat, add tea bags, and steep for 3 minutes.
3. Strain into a teapot or directly into mugs.
4. Sweeten to taste and serve.

3. Fragrant Earl Grey Tea


Simple and rich in antioxidants, Earl Grey is a classic tea for any season, but it’s especially soothing during autumn. The distinctive flavour comes from bergamot, a citrus fruit known to support digestion and enhance mood.

Servings: 1
Prep time: 1 minute
Cook time: 3 minutes

Ingredients:

• 1 Earl Grey tea bag or 1 tsp loose leaf Earl Grey
• 1 cup boiling water
• Optional: ¼ cup milk or oat milk
• Optional: 1-2 tbsp agave syrup, maple syrup, date paste, honey or stevia to sweeten
  

Method:

1. Steep Earl Grey tea in boiling water for 3 minutes.
2. Add milk and sweetener if desired.
3. Stir and enjoy.

4. Turmeric Latte

Turmeric is a powerful anti-inflammatory that can help ease joint pain, boost immunity, and even improve mood. Mixed with warm milk, cinnamon, and a touch of honey, this vibrant drink not only tastes great but also supports your overall wellbeing.

Servings: 2
Prep time: 3 minutes
Cook time: 5 minutes

Ingredients:

• 2 cups unsweetened milk (dairy or plant-based)
• 1 tsp ground turmeric
• ½ tsp ground cinnamon
• ¼ tsp ground ginger (or fresh grated)
• 1 tbsp honey or maple syrup
• Pinch of black pepper (enhances turmeric absorption)

Method:

1. Warm milk in a saucepan over medium heat.
2. Whisk in turmeric, cinnamon, ginger, and black pepper.
3. Stir continuously until heated through (do not boil).
4. Remove from heat and mix in honey or syrup.
5. Pour into mugs and serve.

5. Matcha Latte

Matcha latte is a vibrant and energising autumn hot drink celebrated for its rich antioxidants and gentle caffeine boost. This wholesome green tea latte melts away the chill while supporting focus and metabolism, perfect for cosy mornings and healthy routines.

Servings: 1
Prep time: 2 minutes
Cook time: 2 minutes

Ingredients:

• 1 tsp matcha powder
• 2 tbsp hot water (not boiling)
• 1 cup steamed milk (dairy or plant-based)
• Optional: 1-2 tbsp agave syrup, maple syrup, date paste, honey or stevia to sweeten

Method:

1. Whisk matcha powder and hot water until frothy and lump-free.
2. Add steamed milk and sweeten if desired.
3. Serve immediately.

6. Moon Milk (Lavender Latte)

Moon milk, infused with calming lavender, is a dreamy healthy autumn drink to wind down after a long day. This soothing blend promotes relaxation and restful sleep, making it an ideal warm beverage for quiet autumn evenings.

Servings: 1
Prep time:2 minutes
Cook time:5 minutes

Ingredients:

• 1 cup almond milk (unsweetened)
• 1 tsp dried culinary lavender buds (or ½ tsp lavender extract)
• 1 tsp honey or maple syrup
• ½ tsp vanilla extract

Method:

1. Warm almond milk and lavender buds in a saucepan over low heat for 5 minutes.
2. Strain to remove lavender buds.
3. Stir in honey and vanilla.
4. Serve warm for a calming drink.

7. Oolong tea

Oolong tea strikes a perfect balance between green and black teas, offering a smooth, fragrant flavour that brightens cool autumn days. Packed with antioxidants, it’s a smart choice for those seeking a simple yet nourishing hot drink this fall.

Servings: 1
Prep time: 1 minute
Cook time: 4 minutes

Ingredients:

• 1 tsp loose leaf oolong tea
• 1 cup boiling water
• Optional: Splash of oat milk

Method:

1. Steep oolong tea in boiling water for 4 minutes.
2. Add oat milk if desired.
3. Serve hot.

8. Sleepytime Latte (Chamomile Latte)

Chamomile latte is a gentle, caffeine-free autumn hot drink known for its calming and sleep-supporting properties. Combining chamomile tea with warm milk and a touch of sweetness creates the perfect nightcap to ease into cosy evenings.

Servings: 1
Prep time: 2 minutes
Cook time: 5 minutes

Ingredients:

• 1 cup chamomile tea (from 1 tea bag or 1 tsp loose)
• ½ cup warm milk (dairy or plant-based)
• ½ tsp vanilla extract
• Honey to taste

Method:

1. Brew chamomile tea and warm milk together over low heat, don’t boil.
2. Stir in vanilla and honey.
3. Serve warm to unwind.

9. Clinical Nutritionist, Vicky McGregor's favourite drink: Classic Hot Chocolate with a healthy twist - Ceremonial cacao with date paste and coconut milk

There's nothing quite like a cup of hot chocolate on a crisp autumn day, and the good news is, you don’t have to skip this indulgence. This hot ceremonial cacao drink is rich in antioxidants, magnesium, and mood-enhancing compounds that support heart and brain health. The date paste adds natural sweetness, fibre, and essential minerals, while the coconut milk provides healthy fats and creaminess. Together with vanilla powder, it’s a comforting, nutrient-dense beverage that boosts energy, supports digestion, and promotes happy hormones. 

Servings: 2
Prep time: 5 minutes
Cook time: 5–7 minutes

Ingredients

Method

These healthy twists on classic autumn drinks let you enjoy the flavours of the season while keeping your wellness goals on track.