Fructose Free Cucumber Mint Sparkling Cooler
Cool, crisp, and genuinely refreshing, this sparkling cooler is the kind of drink that makes you feel like you're sitting somewhere much fancier than your own kitchen. Blended cucumber forms the base, delivering a clean, hydrating flavor that pairs beautifully with bright lime juice and a fragrant mint syrup made from scratch. Maple syrup steps in as the sweetener here — a smart swap since it contains sucrose rather than free fructose, making it far more manageable than honey, agave, or high-fructose corn syrup. The mint syrup is steeped and strained so you get all the herbal aroma without any plant fiber to worry about, and the cucumber is blended and pressed for a smooth, pulp-free liquid that keeps things gentle on digestion. A final splash of sparkling water gives it that celebratory fizz without adding anything problematic. It's the kind of recipe that proves you don't have to sacrifice flavor or fun to drink something that actually works for your body.
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Learn more →Ingredients
4 servings
For the mint simple syrup
- ¼ cup maple syrup
- ¼ cup water
- ½ cup fresh mint leaves, loosely packed, plus more for garnish
For the cucumber base
- 1 medium english cucumber (about 12 oz), peeled and roughly chopped
- 3 tbsp fresh lime juice (from about 2 limes)
- 1 cup cold water
To finish
- 2 cups sparkling water, chilled
For serving
- ice cubes, for serving
- lime slices, for serving (optional)
Instructions
- 1
Combine the maple syrup and 1/4 cup water in a small saucepan over medium heat, stirring until the syrup dissolves, about 2 minutes. Remove from heat, add the mint leaves, and stir to submerge. Let steep for 20 minutes, then strain through a fine-mesh strainer into a small bowl, pressing the leaves to extract as much liquid as possible. Discard the spent mint. Let the syrup cool to room temperature.
- 2
Add the chopped cucumber and 1 cup cold water to a blender. Blend on high until completely smooth, about 30 seconds. Pour through the fine-mesh strainer into a pitcher, pressing the solids with the back of a spoon to extract all the liquid. Discard the solids.
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