Low FODMAP Cucumber Mint Sparkling Cooler
This sparkling cooler is the kind of drink that looks like it came from a fancy brunch spot but comes together in your own kitchen with just a handful of fresh ingredients. Blended cucumber gives it a clean, cooling base, while a homemade maple-mint syrup adds gentle sweetness and a bright herbal lift — no honey or high-fructose syrups that can sneak in unwanted FODMAPs. Fresh lime juice ties everything together with just enough tartness to keep each sip lively. The cucumber is blended and strained, so you get all the flavor without any fibrous bits that could cause trouble, and the portion-controlled syrup keeps the maple syrup well within a gut-friendly range per serving. A final pour of chilled sparkling water right before serving keeps the bubbles intact and gives the whole thing a festive, effervescent finish. It serves four, making it a great option for a gathering where you want something refreshing and impressive without spending all afternoon in the kitchen.
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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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