Low Sodium Hot Chocolate (2 Ingredients)

This low-sodium hot chocolate recipe is easy to make with only two ingredients. But that’s not why I love it.  I love it because when I have my “I need chocolate now” moments it hits the spot as a rich creamy treat.  

This no-salt-added hot chocolate is a delicious way to stay on a low-sodium diet to help manage your heart health.

Low sodium hot chocolate , topped with two large marshmallows, on a black and white tea towel surrounded by more large marshmallows.

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Why You Should Make Low Sodium Hot Chocolate

Are you relying on those premixed hot chocolate packets for an easy way to make hot chocolate this winter?

Yes, they are convenient, but often filled with added sugars and salt.

As you know too much added sugar and sodium can increase your risk of heart disease and other chronic conditions like diabetes (1). You deserve better.

So I have found an easier, creamier, and more decadent way to make hot chocolate and it only requires two ingredients – oat milk and dark chocolate! You will never look back.

This recipe is vegan, gluten-free, dairy-free, and nut-free. Suitable for most diets.

If you are looking for more low sodium recipes, be sure to check out low sodium mayonnaise,low sodium breakfast ideas, low sodium lunch ideas, low sodium pasta recipes, low sodium bagels, low sodium tortillas, low sodium instant pot recipes, low sodium marinara sauce, low sodium pancakes, low sodium oatmeal recipes, low sodium salsa, low sodium hummus, low sodium taco seasoning, tofu bolognese… to name a few. 

Healthy Oat Milk Hot Chocolate

To make the healthiest oat milk hot chocolate select dark chocolate and unsweetened milk. Choosing unsweetened milk will ensure there is no added sugar in this recipe.

Dark chocolate is a superfood because it is a rich source of antioxidants, magnesium and is low in sugar. You can choose to use semisweet or white chocolate instead of dark, but these chocolates have higher sugar content and fewer antioxidants.

When selecting an oat beverage, I recommended purchasing one that is fortified with calcium and Vitamin D to reap the additional benefits of these nutrients.

Bonus: using unsweetened oat milk (instead of other milk beverages) have other advantages too since oats help unclog arteries and lower blood pressure.

Image of Veronica Rouse with Free 7 day heart healthy meal plan freebie.

Oat Milk Hot Chocolate vs. Oat Milk Hot Cocoa?  

Cocoa and hot chocolate are two different beverages.  Cocoa oat milk is made with cocoa powder and hot chocolate is made with chocolate.  Both are super yummy and will satisfy that chocolate craving. 

Cocoa Oat Milk 

You can definitely make hot cocoa instead of hot chocolate. In fact, cocoa is one of 39 foods that can actually lower your blood pressure.

If you want to use cocoa instead of chocolate, be sure to purchase high-quality cocoa.

Depending on the way the cocoa is processed it can destroy the powerful antioxidants it offers. To ensure you are purchasing high-quality cocoa at the supermarket, be sure to purchase a product that is labeled “natural” or “raw.”  Additionally, if you want to ensure there are no added sugars in the cocoa, you can look for the term “natural unsweetened” when shopping.

Personally, I prefer making oat milk hot chocolate with chopped chocolate to obtain that rich and creamy consistency without the clumps!

Hot Chocolate with Oat Milk

A beverage labeled ‘hot chocolate’ is made with melted chocolate, like this recipe.  It does have more saturated fat than cocoa powder, but everyone can include some saturated fat in their diets without impacting their cholesterol levels (1).

Finely chopped Lindt dark chocolate

 I find the added fat makes this creamy drink a more filling and luxurious treat.   In my opinion, cocoa powder doesn’t offer as intense of a chocolate flavor.

How Do You Make Chocolate Oat Milk

There are two steps to making this low sodium hot chocolate. Melt the chocolate and heat the milk.

Melt The Chocolate

I used dark chocolate from a bar, but chocolate chips could work too.  Be sure to chop whichever chocolate you are using before heating to aid in the melting process.

Heating the chocolate before adding it to the milk results in easy mixing. I heat my chocolate in the microwave. I recommend heating it in 30-second intervals, stirring in between to be sure it doesn’t overheat.  

Heating the chocolate doesn’t increase the length of cooking time for this recipe because it can be done while the milk is being heated on the stovetop.

Heat The Milk  

The best way to heat oat milk, in my opinion, is on the stovetop.  It usually takes 3-5 minutes.

However, you want to make sure the oat beverage isn’t brought to a boil.  When bubbles start to form around the edge of the pot, it’s time to turn off the heat and add the chocolate!

Can You Microwave Oat Milk For Hot Chocolate

You definitely can microwave oat milk for hot chocolate; however, you don’t want the milk to boil.  Be sure to monitor it closely.   

How Long to Microwave Oat Milk For Hot Chocolate

Since every microwave is different, I recommend starting slow and checking the milk at 20-second intervals so it doesn’t overheat.  It typically takes 2-3 minutes to heat oat milk in the microwave.


You can switch up the type of milk or chocolate in this recipe, depending on what’s in your cupboard.

Selecting specific ingredients makes this recipe vegan. It’s important to note that not all chocolate is vegan. I used Lindt’s dark chocolate and their current ingredient list is dairy-free. Always check the ingredient list to be sure they don’t include milk-based additives to keep it vegan.

Not a fan of oat milk? You can keep it dairy-free and vegan by replacing oat milk with soy milk.  I wouldn’t recommend almond milk here because it doesn’t offer the creamy experience that oat or soy beverages can offer.

Elevate Your Oat Milk Hot Chocolate with Toppings

  • Marshmallows (not vegetarian)
  • Whipped cream (make it vegan with coconut whipped cream)
  • Chocolate shavings
  • Coconut shavings
  • Cinnamon
  • Ginger
  • Vanilla
  • Carmel drizzle


If you make a larger batch of low-sodium hot chocolate, can it be reheated?


I would recommend reheating it on the stovetop and remember not to bring it to a boil. Also, don’t forget to store any leftovers in the refrigerator as it is a milk products.

Frequently Asked Questions

Is Hot Chocolate High In Sodium?

Typically instant hot chocolate and hot chocolate mixes are high in sodium. Using salt as an ingredient makes hot chocolate taste good, which is why it is often added to premixed hot chocolate. Additionally, some food additives are high in sodium which increases the sodium content in hot chocolate mixes. For example, silico aluminate is a common additive.

That being said, this low-sodium hot chocolate recipe is low in sodium with no added salt. In fact, 1 serving contains only 20 mg of naturally occurring sodium. So not all hot chocolate needs to be high in sodium. It can be made without salt, and still taste great!

How Much Sodium Is In Instant Hot Chocolate?

I’ve seen a range of sodium from 0 mg-260 mg of sodium per serving in instant hot chocolate mixes. 260 mg of sodium per serving is around 17% of one’s sodium intake for the day if they are on a 1500 mg of sodium diet.

Is There Salt In Hot Chocolate Mix?

Yes, there is usually salt in hot chocolate mix. You can tell if salt is in the hot chocolate mix by reading the ingredient list. Words like salt, sodium, sodium caseinate, and sodium silico aluminate are a few ingredients I’ve seen on hot chocolate mixes that would increase the sodium content.

Other Oat Recipes

Other Low Sodium Recipes

Low sodium dips

Final Thoughts

I’d love to hear what you think of this warm cozy low sodium hot chocolate drink. Let me know in the comments below!

And if you are looking for other heart-healthy meals subscribe to my newsletter for a FREE 7-day heart-healthy meal plan to get you started on lowering your blood pressure or cholesterol today.

Low sodium hot chocolate , topped with two large marshmallows, on a black and white tea towel surrounded by more large marshmallows.

2-Ingredient Low Sodium Chocolate

This low sodium hot chocolate recipe is a rich, creamy treat made with only two ingredients.
This recipe is vegan, gluten free, dairy free and nut free. Suitable for most diets.   
5 from 2 votes
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Drinks
Cuisine American
Servings 1
Calories 308 kcal


  • 1 Saucepan


  • 1 cup oat milk
  • 2 Tbsp dark chocolate chopped


  • Heat up milk in a saucepan for about 3-4 minutes over medium heat. 
  • At the same time microwave the chopped chocolate.  Microwave in 30 second intervals, until melted.
  • When milk is heated (bubbles on the side of the pot are a good indication that it's hot enough) turn off the heat and add the melted chocolate into the saucepan. Whisk until smooth and creamy.



Calories: 308kcalCarbohydrates: 37gProtein: 6gFat: 15gSaturated Fat: 7gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 1gCholesterol: 1mgSodium: 119mgPotassium: 333mgFiber: 5gSugar: 26gVitamin A: 504IUCalcium: 367mgIron: 5mg
Keyword Dairy Free, Gluten Free, Hot Beverage, Simple, Vegan
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