Keto Berries & Lavender Spritz - Fizzy, Fruity & Sugar-Free
This keto berries and lavender spritz looks like a cocktail but is completely alcohol-free and sugar-free. Fresh raspberries give the drink its color and a natural fruit note, while dried lavender adds a floral twist. Served in a wine glass, this spritz impresses at any gathering, and contains just 2 g of net carbs per glass.
Key facts at a glance
- Prep time: approx. 5 minutes - mash, strain, top up.
- Approx. 2 g net carbs and 0 g fat per glass.
- Ingredients: raspberries, lavender blossoms, erythritol, lime, sparkling water.
- Festive alcohol-free drink; ideal as an aperitif or summer refresher.
Ingredients
One glass as a festive alcohol-free aperitif or refreshing summer drink.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| fresh raspberries | or frozen | |||
| or frozen | ||||
| dried lavender blossoms | food grade | |||
| food grade | ||||
| hot water | for lavender infusion | |||
| for lavender infusion | ||||
| erythritol | - | |||
| lime juice | approx. 1/2 lime | |||
| approx. 1/2 lime | ||||
| sparkling water | chilled | |||
| chilled | ||||
| ice cubes | - | |||
Preparation
Mash the raspberries with a fork and press them through a fine sieve. Make the lavender infusion: pour 50 ml of hot water over the lavender blossoms, let it steep for 3 minutes, then strain. Add the raspberry juice, lavender infusion, erythritol and lime juice to a carafe. Top up with chilled sparkling water and serve over ice cubes.
Why this spritz fits a keto diet
Raspberries are among the lowest-carb berries available: just 5.4 g net carbs per 100 g. Since each glass uses only 30 g of raspberries and some of the fiber stays behind in the sieve, only about 1.5 g of net carbs end up in the drink. For comparison: a glass of Aperol Spritz contains 10-12 g of sugar. Lavender provides linalool, an aromatic compound with calming properties, with zero carbs. The combination of fruity, floral and fizzy makes this drink complex enough to stand in for a real aperitif.
Source: USDA FoodData Central - Raspberries, raw , PubMed - Linalool as anxiolytic compound
Raspberries: the most keto-friendly berry
Raspberries contain just 5.4 g of net carbs per 100 g, less than strawberries (5.7 g) and far less than blueberries (12 g). They also deliver 6.5 g of fiber, vitamin C and ellagic acid. The fiber is left behind when you strain them.
Lavender: floral aroma with zero calories
Dried lavender releases linalool and linalyl acetate when steeped, essential oils that create a floral, slightly sweet aroma. Use sparingly: 1/2 tsp is enough for 2 glasses. Too much lavender tastes perfumed.
How do I serve and vary the berries and lavender spritz?
Serve in wine glasses or champagne flutes; the pink color and rising bubbles make the drink a visual highlight. In my experience, guests always ask for the recipe because they cannot believe there is no alcohol in it.
Prep ahead and storage
Mix the raspberry juice and lavender infusion together and store them in the fridge; they keep for 2 days. Only add the sparkling water just before serving.
Variation without lavender
Use fresh mint or thyme as a substitute. A sprig of rosemary also pairs well with raspberries and gives the spritz a slightly herbal note.
What tips make the berry spritz even better?
- If using frozen raspberries, let them thaw briefly before mashing - they release more juice.
- Never steep lavender for more than 3 minutes, or it turns bitter.
- Drop 2-3 whole raspberries into each glass as a garnish.
- For extra sweetness, add 3-5 drops of liquid stevia.
- Use sparkling water straight from the fridge so the spritz stays fizzy longer.
Nutrition values
| Nutrient | Per 100 g | Per glass | Keto context |
|---|---|---|---|
| Calories | approx. 4 kcal | approx. 10 kcal | A very low-calorie drink. |
| A very low-calorie drink. | |||
| Fat | 0 g | 0 g | No fat at all. |
| No fat at all. | |||
| Net carbs | approx. 0.8 g | approx. 2 g | Low; comes from raspberries and lime juice. |
| Low; comes from raspberries and lime juice. | |||
| Sugar | approx. 0.6 g | approx. 1.5 g | Natural sugar from raspberries. |
| Natural sugar from raspberries. | |||
| Protein | approx. 0.1 g | approx. 0.3 g | Not a meaningful protein source. |
| Not a meaningful protein source. | |||
| Salt | 0 g | 0 g | No added salt. |
| No added salt. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Can I use other berries as well?
Strawberries work well (5.7 g net carbs per 100 g). Blueberries are slightly higher in carbs (12 g per 100 g), but in small amounts (20 g) they remain keto-friendly.
Where can I find food-grade lavender blossoms?
At organic stores, in the spice aisle or online. Make sure they are food grade - do not use lavender from a garden center, as it may have been treated.
Can I add alcohol?
30 ml of gin or vodka (0 g carbs) pairs well, turning this into a classic spritz. Keep in mind: alcohol temporarily pauses fat burning.
Is this drink suitable for children?
Yes, without alcohol it is perfectly fine for kids. Lavender in small amounts is harmless. You may want to reduce the erythritol slightly for children.