Healthy Eggnog Recipe

Healthy Eggnog Recipe

December 4, 2017   10 Comments

A healthy eggnog recipe? Can it be done?

I don't know if I would call this recipe "healthy"- but I would call it a massive improvement over the original recipe and anything you can buy in the store.

The problem starts when you ask me, "Snack Girl - make eggnog into a zero calorie treat!" - my reaction is BLECH.

There are recipes for eggnog that feature egg substitute, stevia, almond milk and non-fat milk - and I just can't go there. How can you get a concoction with that combo that touches the real ingredients of eggnog - milk and/or cream, sugar, eggs, and liquor (with a little nutmeg).

It is not supposed to be healthy - is is supposed to be DREAMY.

But, I do HATE the corn syrup, additive filled, containers of eggnog that grace our supermarket dairy section. They are packed with calories and they taste, well, fake.

Check out my DIY Peppermint Mocha and how to make an iced mocha at home for other drink recipes that use real ingredients.

You have to make your own eggnog to get the TRUE flavor of eggnog. After trying homemade eggnog, you will never buy a container of eggnog again.

Now, I use raw egg in my eggnog. For those of you with a deep fear of salmonella, this is not for you. I know the source of my eggs (a family farm in my region) and they have never had an outbreak of salmonella so I am keeping my fingers crossed.

Below my raw version is a cooked version for the risk averse.

Where can you cut calories?

  • portion control - stick to 4-6 ounces and savor them!
  • use lowfat milk - not as DREAMY but still tastes good.
  • make it once or twice for the holiday season and share with friends.

Since I am WAY over 21, I like rum in my eggnog. Bourbon, brandy, and scotch are also good additions. I've seen eggnog served in a martini glass - which I think is a great idea to help you SIP it.

Have you made homemade eggnog?

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Healthy Eggnog Recipe

(6 servings)

3 eggs
2 tablespoons sugar
1/2 teaspoon vanilla
3 cups lowfat milk
1/2 cup rum (optional)
nutmeg for dusting

Separate the eggs and beat the yolks with the sugar. Stir in vanilla, milk, and rum. Beat the egg whites and fold them into the milk mixture. Pour eggnog into a SMALL glass and top with nutmeg. ENJOY!

For cooked eggnog:

Separate the eggs and beat the yolks with the sugar in a medium bowl. Reserve egg whites for another use. In a medium saucepan over high heat, mix milk, sugar, and vanilla. Bring to a just to a boil and remove from heat.

Mix the hot liquid gradually into the egg and sugar to prevent the egg from cooking. You add small amounts and mix thoroughly until all of the hot milk is mixed in. Pour everything back into the pot and heat until it reaches 160 F. Remove from heat, add rum, and put in the refrigerator to chill. When eggnog is cold, top with grated nutmeg and serve.

For a five ounce glass without rum: 99 calories, 3.4 g fat, 1.5 g saturated fat, 10.3 g carbohydrates, 10.6 g sugar, 6.9 g protein, 0 g fiber, 85 mg sodium, 3 SmartPts

Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes

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10 Comments:

When I was little, I was given eggnog --for the nutritional value I guess. Anyway I love home made eggnog. No rum though:)

on December 21, 2011

I love eggnog too and have discovered that joys of Silk Eggnog. It tastes pretty decent but a bit on the thin side. I add some Cool Whip free to it and give it a spin in the blender. Nutmeg on top...liquor or not and I have a passable version that gives me the taste w/o the fat/calories of the "real" thing. Just another option for those of us less than inclined to make much from scratch.LOL

on December 21, 2011

I've always "cut" my egg nog... 1/2 egg nog, 1/2 milk... since I was a little girl. Another way to slice some calories.

on December 21, 2011

Wow, those calorie counts arent' bad at all - so when I drink a half gallon of your recipe, it's at least a LITTLE better than when I do the same to a storebought version! :)

on December 21, 2011

I take Silk eggnog, So Delicious unsweetened vanilla coconut milk (50 calories a cup but really rich since most of the calories are fat--but it's the good saturated fat, those MCTs that don't get stored, they get burned) and a 1/2 shot of liquor and shake them in a blender bottle with some ice. Then I put a little whipped cream on top. Yum.

on December 21, 2011

Yes! Silk Eggnog is the best. I don't really add anything to it cause it tastes pretty good as is. Adding alcohol ups the sugar, yikes.

on December 27, 2011

I still swear by Hungry Girl's No-Nonsense Nog made with unsweetened vanilla almond milk. One whole cup for 2 Freestyle points! Make sure you use a blender and put in fridge a couple hours (to thicken slightly). I make up a large batch and bring it in to my Weight Watchers group around this time every year. It is always a big hit!

on December 4, 2017

Thanks for all the great suggestions! I will try Silk Eggnog and Hungry Girl's recipe as well as cutting mine with milk.

on December 4, 2017

The recipe says you cook the yolk, but not the egg whites, you add the egg whites raw?? How is it safe to use raw egg whites but not raw yolks? Confused..

on December 4, 2017

@Karen - good point. You don't need the egg whites so I will change the recipe. Sorry about that!

on December 8, 2017


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