Sea moss drink in a glass mug with a spoon beside
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The Easiest Sea Moss Drink Recipe for Better Blood Sugar

Looking to add more superfood sea greens to your diet? Then this easy & delicious sea moss drink is exactly what you need.

Sea moss drink in a glass mug with a spoon beside

This six-ingredient, nutrient-packed beverage is simple to prepare and contains 75% fewer carbs than traditional sea moss drinks… while tasting just as good. It’s perfect for managing blood sugar levels while still enjoying a sweet, refreshing drink with health benefits. 

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Why you’ll love this recipe

  • It’s easy – This sea moss drink comes together in a pinch with just six ingredients. Add everything to a blender or food processor, turn it on, and puree! Could it get any easier?
  • There’s no added sugar – With zero added sugar, it’s the ultimate diabetes-friendly drink (with added benefits!)
  • It’s blood sugar friendly – A traditional Irish Sea Moss Drink calls for condensed milk and sweeteners for extra flavor. This recipe relies on spices and almond milk to make it just as delicious while helping to balance your blood sugar.
  • It’s nutrient-rich – There isn’t much to sea moss when it comes to macronutrients like calories, carbs, protein or fat, but sea moss and other types of sea greens, are rich in vitamins and minerals like iron, magnesium, and iodine and may offer a variety of health benefits from weight loss to improved blood sugar levels.

What you’ll need

Sea moss drink ingredients

Sea moss – Dried sea moss works best for making sea moss gel. You can purchase sea moss in many different forms, like gels, at health food stores or online, but it’s easier and less expensive to make it yourself!

Almond milk – Compared to cow’s milk, unsweetened almond milk is plant-based and also lower in carbs, sugar, and calories. You can use other plant-based milks, but the nutty flavor of almond milk really compliments the taste a bit better. Opt for unsweetened almond milk, since the flavored versions typically have added sugars.

Spices – The heavenly combination of vanilla, nutmeg, and cinnamon adds a delicious flavor while being shown to help regulate blood sugar levels. A pinch of maple syrup or honey can be added for sweetness if desired. Just remember, this will also increase the overall carbohydrate content of the drink which can impact blood sugar levels, so use caution with the portion size.

Blender – Consistency is everything with this drink. By using a high-powered blender (this one is my favorite!), you can puree the soaked sea moss into a sea moss gel. If you enjoy a thicker consistency, use less almond milk. 

How to make sea moss drink

Sea moss drink process photos
  1. This drink couldn’t be easier to whip up! First, make the sea moss gel by boiling the sea moss in water until soft. 
  2. Next, transfer the sea moss to a blender and add the almond milk, vanilla, nutmeg, and cinnamon. Blend until smooth. 
  3. Add a dash of cinnamon and enjoy!


Can you drink sea moss every day?

Sea moss, when used in moderate amounts, is generally safe to consume, however it does contain high levels of iodine, which can damage your thyroid if consumed in large quantities. One study found that 4 grams of sea moss per day is typically safe — but you should still check with your healthcare provider before taking it, especially if you already have hyperthyroidism or hypothyroidism.

How long does sea moss drink last?

Sea moss gel can be refrigerated in an air-tight container for up to 4 weeks. Once blended, you can store the sea moss drink in a mason jar in the fridge for up to 48 hours.

What does sea moss gel taste like?

On its own sea moss has a slight seaweed taste, but it’s easily masked when mixed into drinks, smoothies, soups, or desserts. Whether eating it raw, making a gel yourself, or purchasing a gel or paste at a store, the consistency is sticky and thick and can range from slightly crunchy to soft.

Why this recipe works for people with diabetes

Sea moss drink in a mug topped with cinnamon

Sea moss is a low-carb, low-calorie sea vegetable that’s perfect for people with diabetes to enjoy without worrying about blood sugar spikes. In two tablespoons of sea moss, you’ll find less than 2 grams of carbohydrates and only 5 calories. 

This recipe combines sea moss along with cinnamon, two foods that have been found to improve blood sugar levels in those with insulin resistance and type 2 diabetes. 

The sweetness of this drink comes from a combination of vanilla, nutmeg, and cinnamon, not added sugars. Maple syrup or dates can be added if desired, but this will increase the overall carbohydrate content of the drink and are not necessarily needed with the sweet taste provided by the spices. 

Not only is this sea moss recipe low in sugar, it is also rich with ingredients that may help to improve blood sugar levels including both sea moss and cinnamon. Both of these foods have been found to improve blood sugar levels in those with insulin resistance and type 2 diabetes. 

This recipe also uses unsweetened almond milk instead of condensed milk as the base, which significantly lowers the total carbohydrate and sugar content. The plant-based nut milk is also a good source of healthy fats while being a low glycemic index food, meaning it has even less impact on blood sugar than regular cow’s milk. Plus the added fats help to keep you full and satisfied. 

Other recipes you’ll enjoy:

Sea moss drink in a bird-eye's view

Want to enjoy more delicious drinks that won’t spike blood sugar? Then you need to give these quick and easy recipes a try:

The Easiest Spinach Mango Smoothie

Prune Juice Hot Toddy Mocktail

The Easiest Frozen Matcha Latte

Chocolate Peanut Butter Keto Milkshake

This sea moss drink is the easiest, most delicious way to add superfood sea greens into your diet. Ready to give it a try? Go whip up a batch and after you try it (and hopefully love it like I do), remember to give it a 5-star rating & share it with me on Instagram by tagging me @ErinPalinskiWade

Sea moss drink in a glass mug with a spoon beside

Sea Moss Drink

This six-ingredient, nutrient-packed beverage is simple to prepare and contains 75% fewer carbs than traditional sea moss drinks while tasting just as good.
5 from 1 vote
Print Pin Rate Shop Ingredients
Course: Drinks
Cuisine: American
Diet: Diabetic
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2 servings
Calories: 110kcal


  • 1 cup sea moss
  • 2 cups hot water
  • 2 cups almond milk, unsweetened
  • 1 tsp vanilla extract
  • ½ tsp nutmeg
  • ½ tsp cinnamon
  • 1 tsp maple syrup (optional)


  • Boil the sea moss in the water until soft.
  • Transfer to a blender and add almond milk, vanilla extract, nutmeg and cinnamon.
  • Serve topped with cinnamon.


When you initially blend the sea moss it may appear runny. The sea moss will thicken in the fridge.
If the actual drink is too thick, add a splash of almond milk.


Calories: 110kcal | Carbohydrates: 9g | Protein: 3g | Fat: 6g | Saturated Fat: 0.3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Sodium: 687mg | Potassium: 34mg | Fiber: 2g | Sugar: 6g | Vitamin A: 10IU | Vitamin C: 0.2mg | Calcium: 643mg | Iron: 0.3mg
Tried this Recipe? Tag me Today!Mention @ErinPalinskiWade or tag #erinpalinskiwade!

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