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During this season of stuffy noses and sore throats, I created these Elderberry Popsicles for sore throats. This naturally sweetened popsicle recipe is full of cold and flu-fighting ingredients. This natural remedy in popsicle form maximizes its relief-giving potential and makes it fun for kids to enjoy as well. 

These are the best popsicles for a sore throat that I’ve found and I can’t wait for you to make some, too!

frozen popsicles in a row with the words "Rooting for Ya" written on the sleeves, surrounded by elderberries.
Table of Contents
  1. Ingredients for Elderberry Popsicles
  2. How to Make Popsicles for Sore Throats
  3. Pro Tips
  4. Best Popsicle Molds + Sleeves
  5. Sore Throat Popsicle FAQs
  6. More Sore Throat Remedies
  7. Elderberry Popsicles for Sore Throats Recipe

Ingredients for Elderberry Popsicles

This Elderberry popsicle recipe has a varsity list of ingredients, each chosen specifically for its cough and cold-fighting powers. Drum roll, please.

Ingredients for popsicles for sore throats laid out on a white counter with labels: orange juice, echinacea tea, elderberry syrup, lemon juice and raw honey.

Just like with any other natural remedy I use, I wanted these to both taste lovely as well as work… and they do!

How to Make Popsicles for Sore Throats

These purple beauties take a bit of prep work yet you can make them whenever you have time, then store them in the freezer for future colds or sore throats. Here’s how I make mine:

  1. Steep tea bags in boiling water for 3-5 minutes (the longer the steep, the stronger the tea flavor and medicinal properties). When removing the tea bags from the water, I like to gently squeeze the bags to release any extra liquid. Allow the tea to cool to lukewarm before moving forward.
  2. Stir in raw honey until it’s completely dissolved. Add the remaining ingredients and stir well to incorporate.
  3. Refrigerate this mixture for 1 hour or until completely cold. Stir again to reincorporate the ingredients then split the mixture evenly between the popsicle molds. Freeze 3-4 hours or overnight, until firm.
  4. Enjoy one popsicle per day during cold and cough season or at the first onset of symptoms.

Pro Tips

I like using my homemade elderberry recipe since I know exactly what’s in it. Yet if store-bought is your avenue, then look for one without additives or non-natural sweeteners.

Feel free to use the medicinal tea of your choice. One with honey, lemon or ginger works great too. I avoid teas with caffeine in them while sick since my body needs rest, not extra stimulation.

Ionic zinc isn’t necessary for this recipe, yet you see it in a lot of cold or flu remedies for a reason. It helps keep your immune system running on all cylinders. Don’t skimp on it if you can!

4 frozen popsicle sleeves next to the ingredients in them including honey, herbal tea, lemon and elderberry syrup.

Best Popsicle Molds + Sleeves

You can use a variety of methods to freeze and store these elderberry popsicles. Here are three great options:

Popsicle sleeves: I love using popsicle sleeves to freeze smoothies, popsicles and more! They are easy to carry with me or satisfy a crowd. Use plastic popsicle sleeves or silicone reusable popsicle holders, depending on your preference. I like using these for my sore throat pops as they are less messy and lay flat in the freezer for easy storage.

Paper cups and popsicle sticks: You can use small paper cups and wooden popsicle sticks to make your own molds. Pour the pureed fruit into the cups then set them in the freezer (flat) and put a wooden stick into each cup. Once frozen, tear away the paper cups and store them in a freezer-safe container or eat immediately.

Popsicle molds: This is a fun, sustainable way to mold and store popsicles. They are fairly easy to clean and reuse and they don’t take up too much freezer space. You can search for super fun shapes too!

glass mason jar with elderberry syrup on a white counter top surrounded by fresh ginger, cinnamon sticks, thyme and elderberries.

Sore Throat Popsicle FAQs

Are popsicles good for sore throats?

Yes! They can naturally soothe a raw and uncomfortable throat to help ease inflammation. My elderberry popsicles are specifically designed with ingredients to help soothe a cough or a sore throat, fight inflammation and help ease cold symptoms faster using real ingredients.

What flavor popsicle is good for a sore throat?

I use juice from oranges and lemons as well as honey, echinacea and elderberry syrup to create a powerhouse popsicle that will naturally soothe.

Is a popsicle good for strep throat?

Yes, just like with the sore throat from a cold, popsicles can help calm down the inflammation and numb your throat to ease symptoms.

More Sore Throat Remedies

Because I believe that plants can heal, I’ve curated an arsenal of natural remedies. I will shout about them from the rooftops because my family uses them and they work, plain and simple.

  • Ginger Lemon Honey Tea: This concentrate can be made at the start of the cold season and then used for a warming tea whenever you need comfort or a boost to your immune system.
  • Elderberry Syrup: The moment I get that school text about a new illness running around, I start my family on a daily serving of elderberry syrup.
  • Vitamin C Smoothie Cubes: These cubes can be turned into a smoothie on their own or added to any smoothie you make for an extra boost of nutrients.
  • Fire Cider Tonic: This potent tonic is strong in flavor and in benefits. A little goes a long way in shortening the life of your cold and lessening symptoms.

Once you’ve made these fun popsicles, let me know how they turned out! Just leave a rating + review with any tips, tricks or taste ratings you have.

5 from 6 votes

Elderberry Popsicles for Sore Throats

We’ve taken our natural remedies a step further by adding black elderberry syrup to a soothing, vitamin C-rich mixture to make tasty popsicles for sore throats. Make these ahead of time so they are ready to grab at the first day of a sore throat.
Prep: 10 minutes
Freezer Time: 6 hours
Total: 6 hours 10 minutes
Author: Jen Hansard
Course: Natural Remedy, Snack
Cuisine: Healing, Plant-Based
Serves: 8 popsicles



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  • Place tea bags in a large glass measuring cup or bowl. Pour boiling water over the bags. Allow to steep for 3-5 minutes, or as directed on package. Remove tea bags and gently press any liquid from the bags back into the cup or bowl. Allow to cool until it is still hot to the touch, but not too hot.
  • Stir in the raw honey and allow to dissolve. Add remaining ingredients and stir well.
  • Refrigerate until very cold. Stir again, then fill popsicle molds evenly. Freeze until firm, 3 to 4 hours or overnight.
  • Enjoy one popsicle per day to boost immune system to prevent or soothe a cold or sore throat.


  • If you are new to elderberry or echinacea, consult your physician before consuming.
  • If you don’t have a popsicle mold, you can make these with paper cups and popsicle sticks as well. 
  • Juice whole lemons and oranges for the most nutrition + no added sugar. 
  • You may use another herbal or medicinal tea for your popsicles, yet I like to use echinacea as it is an ancient remedy for cold like symptoms. 


Calories: 47kcal, Carbohydrates: 13g, Protein: 0.4g, Fat: 0.2g, Saturated Fat: 0.1g, Polyunsaturated Fat: 0.1g, Monounsaturated Fat: 0.1g, Sodium: 6mg, Potassium: 50mg, Fiber: 1g, Sugar: 12g, Vitamin A: 52IU, Vitamin C: 13mg, Calcium: 14mg, Iron: 0.2mg
Tried this recipe? Show me!Mention @SimpleGreenSmoothies or tag #SimpleGreenSmoothies!

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    1. Hay Tamara! I’d try Amazon, they seem to have literally everything.

  1. I live in the south. It is rare for us to have the availability of elderberries. I would appreciate recipes for the more common berries as: blueberries, strawberries, maybe pineapple, etc.

    1. Hi Patti. This recipe expressly calls for elderberry syrup because black elderberry (sambucus nigra) is known for its immune-boosting properties. It can be cooked and turned into a syrup that is used to treat cold and flu symptoms through its many nutrients: antioxidants, vitamin A, potassium, and vitamin C. Elderberry syrup also has antibacterial and anti inflammatory properties, so it really packs a punch when you or a family member is feeling under the weather.

      As we point out above, you can buy elderberry syrup at most drug stores nowadays. Just make sure to read the labels to see what they put into the syrup and how much elderberry is actually in it. You can also make your own elderberry syrup for a fraction of the price. We have the recipe for that here: If you plan to make the syrup yourself, we recommend buying elderberries from Mountain Rose Herbs ) and if you are having trouble finding elderberry syrup at your local drug store or specialty grocery store, Mountain Rose Herbs also sells syrup ).

      As far as recipes that contain other types of berries (or other fruits, such as pineapple 😉 ), we have TONS of awesome recipes. If you’re looking for popsicle recipes specifically, you can copy + paste this into your browser: But also know that if there is any smoothie recipe you love, you can definitely pour it into popsicle sleeves or molds and simply turn it from a smoothie into a popsicle. If it’s berry recipes you’re looking for, you can find those here ( or just click on the recipe tab at the top of the page and type whatever fruit you have on hand into the Search bar. Happy blending! 🙂

    1. Hi Amber! The recipe calls for 4 fluid ounces of elderberry syrup, which equals 1/2 cup. We apologize for the confusion, the recipe has been updated. Thank you for bringing this to our attention! 🙂

  2. 5 stars
    I am new to Simple Green Smoothies! It is about time that I start to take better care of myself. And, what a fantastic way to start taking care of myself with Simple Green Smoothies! I’m super excited to make the elderberry popsicles. Some of the ingredients, I’ve never heard of. I’m sure the taste is delicious!

    1. Way to take charge of your own health, Jamie! Check out the recipe for links to most of the ingredients (the ones you haven’t heard of, you can purchase online). You’re going to love the pops. You got this!!

  3. 5 stars
    I forgot to mention this recipe also looks good. It’s definitely cold and flu season at work and home and I don’t want to get sick!

  4. Thanks for publishing this. My daughters been sick for about a month and maybe this will help cure her.

  5. Popsicles as medicine is a genius idea! Definitely going to try this when my babe gets a bit older.

  6. 5 stars
    All right, I haven’t technically made these popsicles yet but based on the recipe above… I can tell they will be a winner! Raw honey, elderberry, lemon juice, orange juice… come on! It’s got all the thing that’ll boost the immune system and heal the throat. Super excited to make these once I get popsicle order arrives ( I just placed it… I couldn’t wait).

    1. A healthy house in the winter is a challenge but def not impossible! Hoping your family loved the pops!