Elderberry Popsicles Recipe (Soothing for Sore Throats)

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Elderberry Popsicle Recipe - throat soothing and immune boosting
Wellness Mama » Blog » Natural Remedies » Elderberry Popsicles Recipe (Soothing for Sore Throats)

It’s no secret that I’m a big fan of using elderberries to keep my family healthy during the winter months. My kids love their elderberry gummies and elderberry syrup, but sometimes it’s nice to have something that’s extra soothing for sore throats.

These elderberry popsicles not only boost immunity, they also soothe an achy throat, all while tasting amazing. (And I now have a good way to use my stainless steel popsicle molds in the winter!)

The Amazing Flu Fighting Benefits of Elderberry

Elderberry is a popular remedy, and for good reason. It’s anti-viral properties have been shown to prevent the flu better than a flu shot (source). And in this study, those who were given elderberry recovered in half the time as the placebo group.

A complete cure was achieved within 2 – 3 days in nearly 90% of the elderberry-treated group compared with at least 6 days in the placebo group.

If you go to your doctor for a dose of Tamiflu (which I would personally never do!), it is shown to only reduce your symptoms by an average of just 1 day. Even scarier is that it commonly affects children more adversely than adults (source).

Some people using Tamiflu have had rare side effects of sudden confusion, delirium, hallucinations, unusual behavior, or self-injury. These symptoms have occurred most often in children. (source)

With no side effects and a sweet, kid-friendly taste, elderberry really is the clear winner here! You can read more about how awesome elderberry is here and get more ideas to avoid and beat winter sickness here.

Other Soothing Ingredients

The next ingredient in these elderberry popsicles is antioxidant-rich blueberries. They give the popsicles a more intense berry flavor and are high in vitamins C and K as well as manganese. Not only does vitamin C help fight the cold and flu, but  during a bout with the flu it helps to protect the lungs. These antioxidants help to reduce the severity of coughs and prevent the sickness from turning into pneumonia.

My sweetener of choice for these elderberry popsicles is raw honey. Not only is it not detrimental to health like refined sugar, but it has a plethora of benefits. It’s antibacterial and is frequently used to soothe sore throats, among many other benefits. If you’re making these popsicles for a small child under 1 year old, then omit the honey or substitute maple syrup (and be sure to supervise them while eating).

I’ve also included grass-fed gelatin in this recipe. Since there isn’t a lot of fat or sugar in these popsicles, the gelatin helps to keep them from becoming rock-hard ice bricks. Not only does gelatin make these a popsicle consistency, but it’s fantastic for hair, nails, skin, and joints. Here are 12 unusual ways I incorporate gelatin’s benefits into my life.

Electrolytes + Vitamin C

Instead of just using elderberry infused water in these popsicles, I’ve also included coconut water. It’s sweet taste is a big hit with kids, and it’s a great source of electrolytes and other good stuff. During sickness, especially if there’s been vomiting, it’s important to replace your body’s electrolytes. Just make sure you use a brand that’s minimally processed and doesn’t contain added (and unnecessary) sugar.

A hint of fresh lemon juices finishes up this elderberry popsicle recipe. The acidity from the lemon helps balance out the other sweet flavors. Lemon is also full of natural vitamin C to improve wellness and boost glutathione production, which is considered the body’s master antioxidant. Lemon is a great source of natural Vitamin C. Since our bodies can’t produce their own vitamin C, it’s important to get it from food, especially during illness.

Vitamin C is also highly concentrated in immune cells and consumed quickly during an infection.

How to Make the Popsicles…

Elderberry Popsicle Recipe - throat soothing and immune boosting

Elderberry Popsicles Recipe (Soothing for Sore Throats)

These delicious elderberry popsicles are packed with nutrient dense ingredients and antioxidants. We love them for soothing a sore throat or during colds and flu.
Cook Time 20 minutes
Total Time 20 minutes
Calories 42kcal
Author Katie Wells


6 popsicles



  • In a small saucepan combine the elderberries and water. Bring to a boil, then reduce and gently simmer for 15 minutes. You’re making elderberry tea here, just extra strength.
  • Strain the elderberries from the water with a fine mesh strainer or cheesecloth. Make sure you really squeeze them to get the juice out. Pour the elderberry tea back into the clean saucepan.
  • Sprinkle the gelatin over the elderberry tea and let it absorb for a few minutes.
  • If your raw honey is really thick add it to the elderberry tea after the gelatin has gelled a bit.
  • Gently heat the mixture over very low heat, stirring slowly just until everything is combined and melty. You don’t want to overheat this, or the honey won’t be raw anymore!
  • In blender combine the coconut water and blueberries and blend until smooth.
  • Pour the coconut mixture and the lemon juice into the elderberry mixture and stir just until combined.
  • Pour the elderberry popsicle mix into your favorite popsicle molds and freeze until firm.


Nutrition Facts
Elderberry Popsicles Recipe (Soothing for Sore Throats)
Amount Per Serving (1 popsicle)
Calories 42 Calories from Fat 2
% Daily Value*
Fat 0.2g0%
Saturated Fat 0.1g1%
Sodium 47mg2%
Carbohydrates 9.6g3%
Fiber 1.1g5%
Sugar 8g9%
Protein 1.5g3%
* Percent Daily Values are based on a 2000 calorie diet.


You may be tempted to just add everything to the blender, but unfortunately that just makes a whole lot of foam. And foam doesn’t freeze into popsicles very well. 
This recipe easily doubles if you find yourself quickly eating up these popsicles. 

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


72 responses to “Elderberry Popsicles Recipe (Soothing for Sore Throats)”

  1. Cairo Avatar

    I have a severe (anaphylaxis-inducing) allergy to coconut, is there anything that can be substituted for coconut water in this?

    1. Tashi Avatar

      Water & optional electrolytes (it’s a flavored powder, water additive found in health-food stores). I’ve also used almond milk when I didn’t have coconut milk, worked great.

  2. Sidney Avatar

    5 stars
    Would Cocnut nectar work instead of honey? If not, what would be a good substitute for the honey.

  3. Betsy Avatar

    Where did you find popscicle molds that look like that (real popscicles!)? I’ve looked and looked for those and all I can find are the kind that look like Tupperware.

  4. Jen Avatar

    Hi. Was just wondering if it matter what type of gelatin do you use regular or cold water soluble?

  5. Amanda Avatar

    Do you need to be careful with how long you cook the berries? I keep reading that elderberry is toxic if not cooked long enough.

    1. Kathy Avatar

      You should cook it for 15-20 minutes at a minimum… it just keeps getting thicker after that…I boil mine for 45 mins.

  6. Michelle Avatar

    Hi! This is my first introduction to elderberries. How long do the berries last when ordering using the Amazon link? My 3 year old is on a big purple Popsicle kick so I would love to try this receipe! Thank you for sharing!

  7. Jamie Avatar

    How long does the 1 lb package of elderberries stay fresh and how do you store them?

  8. Karen Avatar

    I was wondering if you could use elderberry juice? I get the elderberry concentrate that i drink in my water..

  9. Marilyn Avatar

    5 stars
    I grow my own elderberries so I will be making these recipes using fresh. I live in MI and our climate is ideal here for growing them. I don’t know if they will grow well in the Western or Southern states, but the bushes make a lovely addition to your landscape and you benefit from the berries, just get to them before the birds do. I cover my bushes with old sheer curtains before harvesting, works well.

      1. Tanya Dwyer Avatar
        Tanya Dwyer

        Technically, yes…but it’d be more ideal to find someone who’s selling the plants instead, and getting the biggest one/s you can!
        They’re a bit slow growing, and it will be a good few years (like 5+) before it is big enough to get any decent usable amount of berries from.
        I am growing them too, but where I placed them is not ideal. I tried to find a guide online which said ” drought hardy and doesn’t mind poor soil”. I highly suspect that it was a guide if you lived in England, where they don’t know the meaning of drought, and dry soil just means something not boggy, lol!
        Similar to the poor soil thing. I think their poorest soil would be something I’d love to have here in my yard in Australia, lol! My area is shale country, and only a couple of feet down, there’s white clay. It’s awful stuff.
        Needless to say….they’re still very small plants 5 years later, where by rights, they should be massive bushes that tower over me. They flower and produce berries and everything…they’re just not exactly flourishing, poor things.
        Be warned though – wherever you choose to plant them…they will be there forever!
        The plants spread by suckering, and will be nigh impossible to remove from the area. Kinda like nutgrass…but bigger and more useful, lol! It makes them very hard to kill, which can be both a good and bad thing.
        I hope this info helps!

    1. Beth A Avatar

      Marilyn, When you made these popsicles using fresh/frozen elderberries instead of friend, did you need to us more of them to get a similar potency?

  10. Amy Stewart Avatar
    Amy Stewart

    5 stars
    Where are you getting elderberries? I have bought the syrup already made, but have never seen elderberries sold anywhere.

      1. Elena Avatar

        Can I just use your elderberry syrup recipe and mix it with the blueberries, coconut water, and gelatin and make pops?

  11. Madolyn Charnes Avatar
    Madolyn Charnes

    Excited to see these recipes…love Elderberry and my grandchildren love popsicles …can’t wait to try them!

  12. Natasha Loudermilk Avatar
    Natasha Loudermilk

    I want to try this and need to get the gelatin. Which one would be better to use; protein or peptides?

    Thanks! Can’t wait to try this

    1. Wellness Mama Avatar

      Depends on what you want to do… the gelatin protein will gel and is good for recipes like this. Collagen does not gel but is easy to mix into things.

      1. Lydia Avatar

        Hi Wellness Mama. Your link for the Gelatin powder goes to a bunch of products by Vital Proteins. I am confused to which one I should order?

      2. Tomi Avatar

        Can the gelatin be substituted? Is it necessary? We are vegetarian so gelatin is not an option. Would agar flakes or powder work? Thank you!

  13. Tanya S Avatar

    Do you use plastic or metal popsicle molds? I pitched our plastic ones and I was going to purchase metal ones last year but the reviews for this particular kind said that metal pieces were in the popsicle mold! My kids miss making homeade popsicles but I want a nice, safe, quality mold.

  14. Serenity Avatar

    This has nothing to do with this post. I want to know if you see patients and if so, how do we get in contact with you? I’m 34 years old, 5’0, and 187 pounds. I need help losing weight.

      1. Serenity Avatar

        Do you have any posts, info, etc. about weight loss for women in their 30’s?

    1. Joan C. Avatar

      4 stars
      Serenity, if I might give some advice? As I was once 175lbs, and rising, I did, and still do, a lot of reading online about many different subjects, one being health. I learned that all foods and drinks in the grocery store have tons of chemicals and GMO’s (genetically modified organisms), in them. So I switched to an all organic diet, and within months, my daughter asked me to come step on the scale. I did, and wow, I was shocked! I had dropped down to 125lbs, and from that day on, my weight has been steady. I used to go for those “lose weight” bars, and slim fast drinks, and the lean cuisines, and weight watchers meals. But have you ever seen the ingredients in those?? Ugh! Anyway, the only bad thing about losing all that weight (without hardly exercising), was I had to buy a whole new wardrobe!
      The only thing you have to do, is your homework on which organic companies are in bed with monsanto, and which companies are really looking out for people’s health. Organics are getting so popular, that even Walmart, and Target are putting them on their shelves!
      To say one more thing, I gave up diary and meat. I make my own almond milk (shown on youtube), or buy it from a reputable company. All factory farmed animals are given antibiotic shots (because they live in filth), hormone shots (to make them grow fatter, faster), and are fed GMO grains. You don’t want all that, in a glass of milk, or in your cheese, or ice cream, or hamburger, do you? You just need to sign up for good organic websites, and your with a good site, right here, with wellnessmama.com! Good luck, now go lose that weight!

      1. Serenity Avatar

        Hey Joan,

        Thanks for taking the time out to give me advice. I appreciate it! I didn’t give any specs about my health history because this blog post isn’t about weight loss. I just really wanted Wellness Mama’s advice and thought to contact her via comment on her most recent post. I have been eating organic for about 15 years! So way before Target and Walmart became ‘smart’ lol. I agree 100% on eating organic and non gmo. My understanding about GMO is that it’s sneaky and unfortunately the system is corrupt. I try my best. I believe there is a lot more to weigh loss than organic, however. I’ve also been Paleo for about four years. So I’m used to the healthy concepts behind it. My weight really shot up recently so I’m not sure what my issue is. I’m going to try to see a ND in the area. If anyone can recommend one in northern DE please let me know. I don’t believe in Vegan or vegetarian because I believe God has provided the world with animals for the purpose of eating many of them. I also believe in the benefit of eating high quality meat. My opinion, of course! May the Lord guide and heal us all.
        Thanks for your time!

        1. Stella Avatar

          Well said! Providential blessings on your quest to lose weight.

  15. Charlotte Avatar

    What does the T stand for in the recipe? I’ve never seen it before.

    Our girls LOVE popsicles. We will all be thrilled! I can’t wait to try this alternative for Winter. Thank you for sharing!!

  16. Steph Avatar

    Thank you! Funny enough, I’ve been freezing the original elderberry syrup and giving that to my kids when they’re starting to feel bad. It would go bad too fast if I didn’t do this and I felt the kids like the syrup better frozen (especially with sore throats).
    This makes it more “portable” 🙂 great idea!

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