Sore Throat Smoothie (Remedy)

It’s that time of the year – everybody around you is getting the seasonal cold, and now it’s finally hit you too.

If you have a sore throat, runny nose, headaches, or a combination of all three, you have to try this sore throat smoothie relief recipe.

Explore recipe tips, smoothie benefits, and more below!

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Sore Throat Smoothie

Smoothie For Sore Throat (Cold Remedy)

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Relieve colds and soothe your sore throat with this comforting smoothie. A citrus zing, ginger warmth, and honey’s healing touch in every sip.

  • Total Time: 5 minutes
  • Yield: 1 1x


Units Scale
  • 1 orange (peeled and seeds removed)
  • 1 lemon (juiced)
  • 1 tbsp manuka honey (or regular honey)
  • 1 green apple (cored and diced)
  • 1/2 cup Greek yogurt (Unsweetened)
  • 1/2 cup coconut water
  • 1 tsp minced ginger root


  1. Add the sliced green apple, coconut water, and ginger first to a high-speed blender or a Nutribullet followed by the other ingredients.
  2. Blend for 2-3 minutes untill smooth.
  3. Serve and drink immediately!


The smoothie is best consumed as soon as it’s blended.

  • Author: Ella Waterworth
  • Prep Time: 3 minutes
  • Cook Time: 2 minutes
  • Category: Smoothie
  • Cuisine: American


  • Calories: 270
  • Sugar: 40
  • Fat: 3
  • Carbohydrates: 54
  • Fiber: 6
  • Protein: 5

Is Drinking a Smoothie Good For a Sore Throat?

Are smoothies good for a sore throat?

The short answer is yes. When you are ill, what you need to do, is support your body as much as possible; whether it’s in the form of rest, good food, or both.

Providing your body with good food, vitamins, and minerals is key to battling colds and sore throat.

Smoothies typically contain a lot of fresh fruit and veg, which are ideal when you are feeling ill because they are vitamin-rich.

Sore Throat Smoothie

Ingredients To Relief Sore Throat

I carefully selected the ingredients when I developed the recipe for this smoothie for sore throat.

Here’s why this smoothie can help you relieve a sore throat and the ingredients used:

  • Quality Honey – I used Manuka honey for increased benefits, but any honey will do.
  • Ginger – Ginger has anti-viral properties and is a great ingredient to battle sore throat and colds.
  • Lemon – Lemon helps your body break down mucus, and relieve pain.
  • Orange – Oranges contain a great amount of Vitamin C. Vitamin C supports the immune system.
  • Unsweetened Yogurt – Our gut plays a very important role in our health. So feeding your gut with the right food is essential. Yogurt contains probiotics, which feed good gut bacteria.
  • Green Apple – Green apple contains more Vitamin C  than red apples, just like oranges, green apples will help strengthen your immune system.
  • Coconut WaterHydration is key when you have a cold. Drinking plenty of fluids is crucial for your recovery.

a hand holding a glass cup filled with a cold remedy drink

When To Drink Smoothie For Cold And Sore Throat

When I developed this smoothie recipe, I tested the timings of when I drank the smoothie.

From personal testing, I found that the best time to drink this anti-cold smoothie is in the morning.

The next test I did, was how many to drink a day. I found that I felt much better drinking two smoothies a day; once for breakfast, and once before bed.

These recommendations are from personal testing, feel free to test it yourself and find out what time works best for you, and how many smoothies you should drink a day.

Optional Recipe Variations & Changes

The best thing about developing any smoothie recipe is the testing of different ingredients and variations.

If you fancy a slightly different sore throat soothing smoothie, that still provides you with the benefits you need, below are some tested variations of this smoothie you could try:

  • Swap the orange with 1/2 cup of pineapple chunks which will still add plenty of vitamin C.
  • Add 1/4 teaspoon of turmeric for its anti-inflammatory properties.
  • You can replace the green apple with a ripe banana for a smoother texture and extra potassium.
  • Swap the coconut water for chamomile tea (cooled) to add soothing properties.
  • If you don’t mind the heat of the ginger, increase it to 2 tsp for added immune-boosting benefits.
  • For a vegan sore throat relieving smoothie, do not use any honey, and swap the Greek yogurt for coconut yogurt or 1/4 cup of silken tofu for a protein boost.
  • I have experimented with adding garlic to the anti-cold smoothie, and it boosted the benefits of soothing sore throat. If you choose to add garlic, add 1 small clove of peeled garlic to your blender.

anti cold smoothie

Questions From The Smoothie Community And Their Answers

When I shared this recipe with my smoothie community on Facebook, everybody loved it.

I answered plenty of questions regarding the recipe there, but I will also answer the most popular questions in this recipe post.

If you are new to reading this recipe, you could find them helpful!

I Don't Have Manuka Honey - Can I Use Regular Honey?

Regular honey is also absolutely fine to use in this smoothie recipe. Do note that manuka honey has more benefits than regular honey though.

Is This Smoothie Suitable For Kids?

Yes, this smoothie has been tested on my best friends kids (who are 11 and 13 years old) and they were positively impacted by the smoothie just as much as adults.

Can I Use Orange Juice Instead Of Whole Fresh Orange?

I do not recommend using orange juice in this smoothie. Orange juice from the grocery store has almost no benefits. For the best results, use fresh whole orange.

More Immune-Boosting Recipes:

1. Lemon Juice Apple Cider Vinegar Water
2. Spicy Drink To Clear Sinuses
3. Carrot Orange Ginger Smoothie For Immunity

Ella Waterworth
Ella Waterworth

Founder & Recipe Developer at Smoothies N Cookies

Ella Waterworth is the founder of Smoothies N Cookies and she is a professional smoothie recipe creator. She gained extensive knowledge of creating smoothies by working for Smoothie King for several years.

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