Healthy Ways to Enjoy National Hot Chocolate Day

Today is National Hot Chocolate Day! 

What a perfect reason to sit down and sip on a warm cup of hot chocolate. Make it right and you’ll get a big boost of protein too!


Start with 1 cup milk and heat:

Fairlife fat free milk (80 calories, 13 grams protein, 0 grams fat, 6 grams carbohydrate)

Kroger Carb Master chocolate milk (80 calories, 11 grams protein, 0 grams fat, 7 grams carbohydrate)

Skim milk (83 calories, 8 grams protein, 0 grams fat, 12 grams carbohydrate)

Soy milk (80 calories, 7 grams protein, 4 grams fat, 3 grams carbohydrate)

Almond milk (35 calories, 1 gram protein, 3 grams fat, 1 gram carbohydrate)

Coconut milk (45 calories, 0 grams protein, 4 grams fat, 1 gram carbohydrate)


Add chocolate (to warm milk):

Nestlé’s Quick, no-added-sugar (2 Tbsp.=40 calories, 1 gram protein, .5 grams fat, 8 grams carbohydrate)

Chocolate syrup, no-added-sugar (2 Tbsp.=10 calories, 0 grams protein, 0 grams fat, 6 grams carbohydrate)

Swiss Miss Reduced Calorie (1 packet=35 calories, 3 grams protein, 0 grams fat, 5 grams carbohydrate)


Top it off:

Sugar Free Marshmallows (each=30 calories, 1 gram protein, 0 grams fat, 11 grams carbohydrate)

Whipped topping (2 Tbsp. =15 calories, 0 grams protein, 1 gram fat, 1 gram carbohydrate)

Make it from scratch:

1 cup Fairlife fat free milk
2 Tbsp. unsweetened cocoa powder
1 ½ Tbsp. stevia, Splenda or erythritol
¼ tsp. vanilla extract
2 Tbsp. whipped topping

Heat milk, whisk in cocoa powder and sweetener. Once well-blended, add in vanilla. Top with whipped topping and enjoy. Makes 1 serving.

Nutrition information per serving: 115 calories, 14 grams protein, 2 grams fat, 13 grams carbohydrate.


About Deb Hart

Deb Hart is a Registered Dietitian Nutritionist. For the last 28 years, she has been helping bariatric surgery patients reach their health and weight goals. She teaches people how to set up a lifestyle that supports a healthy weight. Deb set up her own lifestyle to include lots of long walks with her furry family members, workout classes at her local wellness center, meal prepping, and finding new ways to enjoy foods without added sugar.
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