Recipe: horchata with no added sugar

Horchata is the quintessential summer drink, but it usually contains large amounts of free sugars. Discover how to make your own healthy version at home with no added sugar.

BY Silvia Cardona | 25 June 2025

Horchata is a drink made from tiger nuts, a type of tuber that grows on the roots of the Cyperus esculentus plant. Its origin is Valencian, since in that area there is a great tradition of consuming tiger nuts practically all year round. However, it is especially enjoyed during the summer months, as it is served chilled.

Traditional horchata contains water, tiger nut and considerable amounts of sugar (around 15 grams of sugar per 100 millilitres). According to official WHO recommendations, consumption of free sugars should not account for more than 10% of total calorie intake. Furthermore, it states that when this is reduced to 5%, health benefits are observed. Therefore, it is healthier to choose horchatas with no added sugars (or sweeteners). Unfortunately, there are not many horchata options on the market that meet those conditions. The good news is that making it at home is very easy and inexpensive. Here's how:

Ingredients:

1 l of water
250 g dried tiger nuts

Preparation:

Rinse the tiger nuts in water to clean them thoroughly.
Allow the tiger nuts to hydrate standing in a bowl of water for at least 24 hours.
Drain the tiger nuts well and grind them together with 1 litre of cold water using a powerful mixer. It should form a homogeneous and dense paste.
Strain this mixture through a fine-mesh or cheesecloth strainer until you obtain a smooth horchata without any lumps. It may be necessary to repeat the filtering process a couple of times.
Store in the fridge and serve cold.

Dried tiger nuts can be purchased in organic shops or herbalists, as well as in some supermarkets or shops that sell grains in bulk.

Optionally, you can add a dash of ground cinnamon and/or lemon zest when grinding the tiger nuts, to add extra aroma and flavour. If you prefer a sweeter option, add 1 or 2 pitted dates.

This vegetable drink is perfect for pretty much everyone. It is suitable for people who follow vegetarian or vegan diets, and it is naturally gluten- and lactose-free.

What about its nutritional value?

Horchata provides carbohydrates (which supply energy), fibre, monounsaturated fatty acids (oleic acid), vitamin E and minerals such as phosphorus, magnesium and potassium. For all these reasons, it is a perfect choice for the summer.

Finally, remember that drinking water is the best way to stay well hydrated. On the other hand, sugary drinks (soft drinks, juices, etc.) and alcoholic beverages are not beneficial for your health and it is advisable to limit them as much as possible. This recipe for homemade horchata with no added sugar is a healthy, light and refreshing drink that is perfect to be enjoyed any time of the day.