When trying to lose weight or eat healthier, alcohol is often one of the first things to get cut from your diet. While excessive drinking is never recommended, you don’t necessarily have to give up cocktails completely if you’re watching your waistline. Tequila can be a relatively low calorie option, and there are ways to mix it that won’t derail your diet.
Can you drink tequila on a diet?
Tequila has a few things going for it if you’re on a diet:
- It’s lower in calories than many other spirits. An ounce of tequila has only 63 calories compared to around 100 calories in an ounce of vodka or rum.
- It has no carbs, sugar, or fat. This makes it a diet-friendly choice compared to drinks with juice, soda or cream.
- It’s naturally gluten-free. Tequila is distilled from the agave plant so it contains no gluten.
In moderation, tequila likely won’t sabotage your weight loss efforts. However, that doesn’t mean all tequila cocktails are diet-approved. Mixed drinks made with sugary mixers like juice or soda can still be high in calories and carbs. But there are plenty of tasty ways to mix tequila that won’t break your diet.
Low calorie tequila mixers
Here are some of the best low calorie mixers for tequila:
Club soda or seltzer
Plain carbonated water is always diet-friendly with zero calories, carbs, sugar and fat. Mix tequila with soda water and a squeeze of lime for a simple skinny margarita. Or make a refreshing tequila spritzer by pouring tequila over ice and topping with seltzer.
Diet soda
While regular sodas are full of sugar and calories, diet sodas have zero calories and carbs. Diet tonic, cola or ginger ale all make excellent low calorie tequila mixers. Just avoid diet drinks with controversial artificial sweeteners if you’re concerned about health effects.
Skinny margarita mixes
Premade low calorie margarita mixes allow you to skip sugary margarita mixes or sour mix. Look for options under 10 calories per serving with no sugar added. Simply mix with tequila and shake over ice for an easy skinny margarita.
Low sugar juices
While most juices are high in sugar and calories, some low sugar options can fit into a diet in moderation. Good juices to mix with tequila include:
- Diet cranberry juice – 25 calories and 7g sugar per cup
- Diet lemonade – 15 calories and 0g sugar per cup
- Grapefruit juice – 92 calories and 20g sugar per cup
Limit juice to a splash instead of the main mixer to keep calories and carbs low.
Vegetable juice
For an extra nutrition boost, use vegetable juices like tomato or carrot juice in place of fruit juice. While vegetable juices still have some natural sugars, they provide antioxidants and vitamins. Look for low sodium options and stick to a splash rather than a full glass.
Sparkling water
Flavored sparkling waters like La Croix or Bubly add light fruit flavor with zero added sugar or calories. They make a hydrating, low calorie mixer. Look for unsweetened varieties in flavors like grapefruit, lime and berry.
Coconut water
With nutrients like potassium and magnesium, coconut water is a healthy, natural electrolyte drink. The light coconut flavor pairs well with tequila. Look for unsweetened coconut water with less than 10 calories per cup.
Herbal tea
Brewed tea makes an interesting non-alcoholic mixer for tequila cocktails. Green tea, hibiscus tea and mint tea can all complement tequila’s flavors. Opt for unsweetened varieties to avoid added sugar. Let tea cool before mixing with tequila and shake over ice or serve straight up.
Low calorie tequila cocktail recipes
Here are some delicious slimmed-down cocktail recipes using 100% agave tequila and low calorie mixers:
Skinny margarita
Ingredients:
- 2 ounces white tequila
- 1 ounce fresh lime juice
- 1 ounce agave nectar
- Lime wedge for garnish
Directions:
- Shake tequila, lime juice and agave over ice.
- Strain into a salt-rimmed glass filled with ice.
- Garnish with lime wedge.
Per serving: 153 calories, 0g fat, 17g carbs, 0g protein
Paloma Spritzer
Ingredients:
- 1 1/2 ounces tequila
- 1/2 ounce fresh lime juice
- 1/2 ounce agave nectar
- 3 ounces sparkling water
- Lime wedge for garnish
Directions:
- In a glass with ice, combine tequila, lime juice and agave.
- Top with sparkling water and stir gently.
- Garnish with lime wedge.
Per serving: 144 calories, 0g fat, 12g carbs, 0g protein
Skinny Blood Orange Paloma
Ingredients:
- 2 ounces tequila
- 1 ounce fresh blood orange juice
- 1/2 ounce lime juice
- 1 ounce sparkling water
- Orange slice for garnish
Directions:
- Add tequila and juices to a glass filled with ice. Stir to combine.
- Top with sparkling water and garnish with orange slice.
Per serving: 130 calories, 0g fat, 7g carbs, 0g protein
Tequila Sunrise
Ingredients:
- 1 1/2 ounces tequila
- 3 ounces diet orange soda
- Splash of grenadine
- Orange slice for garnish
Directions:
- Fill a glass with ice and add tequila.
- Top with orange soda and stir gently.
- Add a splash of grenadine and let it sink to the bottom.
- Garnish with orange slice.
Per serving: 150 calories, 0g fat, 17g carbs, 0g protein
Skinny Blackberry Bramble
Ingredients:
- 2 ounces tequila
- 1 ounce diet blackberry lemonade
- 1/2 ounce fresh lime juice
- 4 blackberries for garnish
Directions:
- Muddle blackberries in a shaker.
- Add tequila, lemonade and lime juice. Fill with ice and shake vigorously.
- Double strain into a glass filled with fresh ice.
- Garnish with blackberries.
Per serving: 130 calories, 0g fat, 13g carbs, 1g protein
Skinny Cucumber Jalapeño Margarita
Ingredients:
- 2 ounces tequila
- 1 ounce fresh lime juice
- 1 ounce cucumber juice
- 3 slices jalapeño
- Lime wedge for garnish
Directions:
- Muddle jalapeño in a shaker. Add tequila, lime juice and cucumber juice.
- Fill shaker with ice and shake until well chilled.
- Strain into a salt-rimmed glass filled with ice.
- Garnish with lime wedge.
Per serving: 110 calories, 0g fat, 5g carbs, 0g protein
Green Tea Shot
Ingredients:
- 1 ounce tequila
- 1 ounce chilled green tea
- Splash agave nectar
- Lime wedge for garnish
Directions:
- Combine tequila, green tea and agave in a shaker filled with ice.
- Shake vigorously and strain into a shot glass.
- Garnish with lime wedge.
Per serving: 105 calories, 0g fat, 8g carbs, 0g protein
Tips for sticking to your diet with tequila
Here are some tips to enjoy tequila without sabotaging your diet goals:
- Measure precisely – Don’t eyeball pours, use a jigger to accurately measure ounces.
- Limit yourself – Stick to 1-2 drinks max to control calories and avoid overindulging.
- Alternate with water – Have a glass of water between each cocktail to pace yourself and stay hydrated.
- Avoid sugary additions – Skip salt, sugary rims or syrups that pile on calories.
- Eat healthy meals – Don’t drink on an empty stomach and choose healthy low-calorie mixers.
- Account for calories – Be mindful of tequila’s calories and balance intake for the day.
The bottom line
Tequila’s a versatile and diet-friendly spirit. Choosing 100% agave tequila and mixing with low calorie ingredients makes it possible to work cocktails into your diet in moderation. Just be mindful of portions and overall calorie intake for the day. With smart choices, you can still enjoy tasty tequila drinks without derailing your weight loss efforts.
