Sangria

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INTRODUCTION

Sangria is a bright, fruity drink that is easy to make and fun to share. This version mixes red wine with orange and pineapple juice, brandy (optional), and fresh fruit like blood oranges, grapes, blackberries, and rosemary figs. It chills overnight so the flavors blend well. If you want the classic root of this drink, see an authentic Spanish sangria recipe for a traditional take that inspired many modern versions.

This recipe can be a lighter option for parties and a healthy version of a sweet cocktail when you make small swaps. It is simple to change to a low calorie or low carb drink by cutting back on fruit juice and topping with sparkling water. Sangria also works well with meal prep ideas for events because you can mix it the day before.

WHY YOU WILL LOVE THIS RECIPE

You will love this sangria because it is fast to prepare and gets better with time. It is a great pick for a crowd and a lighter option when you reduce the juice or use diet sparkling water. The drink is naturally gluten free and can be made diabetic-friendly with a few smart swaps. It is also a good choice when you want something festive without heavy calories, so it can be a nicer option if you are trying to be mindful about weight loss goals.

This recipe is flexible: swap juices, skip the brandy, or add fewer grapes to keep carbs lower. For more cozy holiday ideas that stay bright and fresh, try a fun twist like this Christmas sangria that uses seasonal fruit and warm spices. The result is a flavorful drink that fits many diets and events.

HOW TO MAKE Sangria

Sangria is easy to make. You mix the wine, juices, optional brandy, and fruit, then chill. Overnight rest helps the fruit flavor the wine. Below is the exact method and the recipe steps to make a crowd-pleasing pitcher.

EQUIPMENT NEEDED

• Large pitcher or bowl with lid
• Cutting board and sharp knife
• Mandoline slicer (for thin blood orange slices)
• Measuring cups and spoons
• Stirring spoon
• Wine glasses or mason jars for serving
• Ice tray or ice bucket

Ingredients You’ll Need :

1 Bottle of Red Wine (pinot noir), 3-4 oz Orange Juice, 2-3 oz Pineapple Juice, 1.5 oz Brandy (optional), 1 large carton of Blackberries, 2 Blood Oranges, 1 cup red grapes, 2-3 Rosemary Figs, Sparkling Water

STEP-BY-STEP INSTRUCTIONS :

Slice up your blood oranges with a mandoline slicer. Cut your red grapes in half. Add your grapes, blood oranges, blackberries and rosemary figs to a pitcher. Add in your red wine, orange juice, pineapple juice and brandy (optional). Double the recipe if you have more room in your pitcher. Stir all contents together, cover and chill in the refrigerator overnight. Add ice to your Sangria Glass and pour in your Sangria at least 1/2 way to the top. Top off with Sparkling Water. Garnish with a fresh blood orange slice, blackberries and a rosemary fig. Enjoy!

HOW TO SERVE Sangria

Serve sangria cold and fresh. Pour into glasses with ice and top with sparkling water for a light fizz. Keep portions to 6–8 ounce servings to control calories and alcohol. Use small wine glasses or even juice glasses to keep serving sizes moderate. This is a healthy version of a party drink when you serve smaller pours and include lots of fresh fruit for fiber.

Portion control tips:

• Aim for 6 oz per serving to keep calories lower.
• Top each glass with a splash of sparkling water instead of more wine.
• Add whole fruit to the glass to increase fiber and slow alcohol absorption.
• For a diabetic-friendly pour, reduce the orange and pineapple juice by half and add extra sparkling water.

Healthy serving ideas:

• Serve with a small plate of fresh veggies and hummus for fiber and plant protein.
• Pair with a Greek yogurt dip and whole grain crackers for a balanced snack.
• Offer high-protein cheese bites like cottage cheese or marinated tofu for a higher-protein side that keeps the meal balanced.

STORAGE & FREEZING : Sangria

Store sangria in the fridge in a sealed pitcher for up to 3–4 days. The flavor will keep improving for the first 24 hours, then slowly fade. If you added a lot of juice, the drink may become more pronounced as it sits. For the best texture, remove large citrus rinds after 2–3 days to avoid a bitter taste.

Freezing tips:

• Sangria is not ideal to freeze once mixed because the fruit can change texture when thawed.
• You can freeze fruit cubes (berries, grapes, blood orange slices) in water or wine to use later as chillers for sangria. These add flavor without watering the drink down.
• If you want a frozen sangria drink, freeze extra red wine in an ice cube tray and blend with fresh juice and fruit for a slush.

SERVING SUGGESTIONS

Serve sangria with light, balanced sides for a pleasant pairing. Good healthy sides include:

• Grilled chicken skewers with herbs (high protein meal idea).
• A simple salad with mixed greens, tomatoes, cucumber, and a light vinaigrette (low calorie, heart healthy).
• Whole grain crostini topped with ricotta and honey or avocado and chickpeas for fiber and protein.

Try pairing the drink with portioned high-protein snacks to make the gathering more balanced. For a Diabetic-friendly spread, offer raw veggies, lean meats, and low-sugar cheeses.

VARIATIONS

• Healthier version: Reduce the orange and pineapple juice by half and add extra sparkling water. Use no brandy or a small splash. This lowers sugar and calories and gives a lighter option that still tastes bright. You can also use fresh squeezed citrus for less sugar than store juices.

• High-protein version: Keep the sangria light and pair every glass with a small high-protein side. You can stir in 1–2 scoops of unflavored collagen peptides per pitcher; collagen dissolves and adds protein without changing flavor. Serve with grilled chicken skewers or a side of Greek yogurt and nut granola to create a balanced, high protein meal.

• Low-carb or diabetic-friendly version: Cut all fruit juices to 1 oz or omit them. Replace with extra wine and lots of sparkling water, or use a zero-calorie flavored sparkling water. Use berries and citrus sparingly and stick to 4–6 oz servings. This keeps carbs low and makes the drink more diabetic-friendly.

• Air fryer or oven-baked version: For a fun garnish, roast the rosemary figs in an air fryer at 375°F for 6–8 minutes until caramelized, then cool and add to the pitcher. Alternatively, oven-bake blood orange slices with a light sprinkle of cinnamon for 8–10 minutes at 350°F and chill before adding to the sangria. These warm, roasted fruits add depth and pair well with chilled wine for contrast.

For more seasonal twists and non-alcoholic options, try a bright mocktail adaptation like the festive sangria mocktail. It makes a good low calorie or family-friendly variation.

MAKE-AHEAD TIPS FOR Sangria

• Mix everything the night before and chill. This is great for meal prep and saves time on the day of the event. A chilled pitcher takes minutes to serve.
• Slice fruit and store it in an airtight container in the fridge for up to 24 hours if you want to prep ahead.
• If you prepare the sangria the same day, let it sit in the fridge at least 4 hours for flavor. Overnight is best.
• Label your pitcher with the day it was made and any allergen notes if serving guests.

This drink is great for meal prep because you can make a large batch and keep it cold until guests arrive. It frees you to prepare food and snacks while the sangria rests and improves.

FAQs

Q: Is sangria a healthy drink?
A: Sangria can be part of a healthy plan when served in moderation. Use less juice, add more sparkling water, and control portion size for a lower calorie option. Use fresh fruit for fiber and skip added sugar to make it a healthier version of a cocktail.

Q: Can I make sangria diabetic-friendly?
A: Yes. To make it diabetic-friendly, reduce or omit orange and pineapple juice, use more sparkling water, and limit servings. Choose berries and citrus sparingly and offer protein-rich sides to balance blood sugar.

Q: How long does sangria last in the fridge?
A: Sangria keeps well for 3–4 days in the refrigerator in a sealed container. Remove citrus rinds after a couple of days to prevent bitterness. For best flavor, drink within 48 hours.

Q: Is sangria gluten free?
A: Yes. Sangria is naturally gluten free if you use gluten-free wine and no added grain-based mixers. It is a good choice for guests with gluten sensitivity.

Q: Can I make a low calorie sangria?
A: Yes. Use less juice, replace part of the wine with chilled sparkling water, and choose small servings. These swaps make a lighter option that is lower in calories.

Q: How can I make a party-sized batch?
A: Double or triple the recipe and chill in large sealed containers. Keep wine chilled and add sparkling water just before serving to keep bubbles fresh.

Q: Is there a high protein sangria?
A: Pure sangria is not high protein, but you can create a high-protein pairing by serving it with protein-rich snacks or adding unflavored collagen peptides to the drink for extra protein without flavor change.

Q: Can I use white wine or rosé instead?
A: Yes. Use dry white wine or rosé for a lighter taste. Adjust the juice amounts to keep sugar and calories down.

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