Elderberry Popsicles for Sore Throats

This fun popsicle recipe boasts many elderberry syrup benefits. I’ve got the inside scoop on this berry, where to buy it + how to use it.

popsicles with elderberry syrup

During this season of stuffy noses and sore throats, we created a soothing recipe for Elderberry Popsicles. This naturally sweetened popsicle is full of cold and flu fighting ingredients. We made this natural remedy into a popsicle to maximize its relief-giving potential and make it fun for kids to enjoy as well. 

Fighting a Sore Throat through Elderberry

Black Elderberry can be cooked and turned into a syrup. This syrup is used to treat cold and flu symptoms through its many nutrients: antioxidants, vitamin A, potassium, vitamin C, and fiber. This syrup is a great addition to green smoothies, Smoothie Cubes with Elderberry Syrup, or taken by the spoonful once a day.

You can buy elderberry syrup at most drug stores nowadays. Just make sure to read the labels to see what they actual put into it and how much elderberry is actually in it. You can also make your own elderberry syrup for a fraction of the price.

In our Elderberry popsicles for sore throats, the syrup works with other natural ingredients to relieve cold symptoms and boost the immune system at the first signs of a cold, or even once the cold has already been caught. 

elderberry popsicle recipe for kids

( If you’re eye balling those “popsicle sleeves” and wondering where you can get them.. check them out in our Rawkstar Smoothie Shop. )

Popsicle Ingredient Super Powers

This Elderberry popsicle recipe has a varsity list of ingredients, each chosen specifically for their flu-fighting powers. Drum roll please….

  • Echinacea: shortens the duration of a cold and reduces the odds of developing a cold.
  • Raw Honey: raw, local honey adds a load of antioxidants, as well as antimicrobial and antibacterial properties. Basically it provides energy and bacteria-fighting molecules to the body. It is also a natural soother for sore throats. (Check out this great article on raw vs. processed honey)
  • Fresh Orange Juice: contains vitamin C, a vitamin giant in combating sickness.
  • Fresh Lemon Juice: also full of vitamin C, because we can’t get enough.
  • Elderberry Syrup: antibacterial, anti inflammatory, and antioxidant properties that make it a great addition to any cold/flu fighting remedy.

Click here to jump over to my homemade Elderberry Syrup recipe

homemade elderberry syrup

Wellness Through Plants

Have we convinced you to make these pops and ease your sore throat? On top of the rawkstar ingredients in these popsicles, they are also naturally sweet (thanks, honey!), and a delicious treat.

‘Take your medicine’ never seemed like less of a chore. But seriously, we want to feel good and fuel our bodies, which includes medicinal fueling as well. My family no longer relies on over the counter or prescription medicine to help us. We stick to natural remedies that have proven to be effective in keeping us healthy year-round.

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

Access my free guide to all things natural and healing.

popsicles with elderberry syrup

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.
5 from 6 votes
Pin Recipe Rate Recipe Print Recipe
Prep Time: 10 minutes
Freezer Time: 6 hours
Total Time: 6 hours 10 minutes
Course: Natural Remedy / Snack
Cuisine: Healing / Plant-Based
Servings: 8 popsicles
Calories: 53kcal
Author: Jen Hansard



  • 4 bags echinacea tea
  • 3 ½ cups water, boiled
  • 4 tbsp honey
  • 1/2 cup elderberry syrup
  • 1 cup orange juice
  • 1 tablespoon lemon juice
  • 1 tablespoon ionic zinc,


  • 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 sleeves. Lie flat or in a shallow pan and 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.


Calories: 53kcal | Carbohydrates: 14g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 6mg | Potassium: 95mg | Fiber: 1g | Sugar: 11g | Vitamin A: 116IU | Vitamin C: 20mg | Calcium: 11mg | Iron: 1mg
Did you make this?Tag @simplegreensmoothie and hashtag it #simplegreensmoothies so we can reshare on our plant-based Instagram account.
#1 Green Smoothie Of all Time— no joke!
About Jen Hansard

Mom of 2, ran across the Grand Canyon and lover of smoothies, coffee & tacos. I transformed my family's health with a realistic plant-based diet. I also found myself again along the way.

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Ratings & Comments

  1. Tamara says:

    where can you buy ionic zinc?

    • SGS Rawkstar Jess says:

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

  2. Patti Ohlsen says:

    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.

    • SGS Rawkstar Jess says:

      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: https://simplegreensmoothies.com/recipes/elderberry-syrup. If you plan to make the syrup yourself, we recommend buying elderberries from Mountain Rose Herbs (https://mountainroseherbs.com/elder-berries) and if you are having trouble finding elderberry syrup at your local drug store or specialty grocery store, Mountain Rose Herbs also sells syrup (https://mountainroseherbs.com/elder-berry-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: https://simplegreensmoothies.com/?s=popsicles. 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 (https://simplegreensmoothies.com/?s=berry) 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! 🙂

  3. Josh says:

    Yum! Great idea! Can’t wait to try these!

  4. Amber says:

    Is it 4 ounces or 1/4 cup of the elderberry syrup?

    • SGS Rawkstar Jess says:

      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! 🙂

  5. Jamie L says:

    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!

    • SGS Rawkstar Jess says:

      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!!

  6. Dawn Shalick Hargrett says:

    Looking forward to making this recipe with my new blender!

  7. Atlanta says:

    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!

  8. Atlanta says:

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

  9. Erin says:

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

  10. Dani Mitchell says:

    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).

  11. Christina says:

    I can’t wait to make these. Got to keep this house healthy this winter.

    • SGS Rawkstar Jess says:

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

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