Our healthy keto eggnog recipe is one of the best out there. It’s creamy, sweet, and perfect to pair with dark rum or brandy for a traditional holiday flavor.
The Best Low Carb Recipe For Eggnog!
Eggnog is delicious all year round, but far from keto friendly. However, I found a simple way to mimic the milk that is normally found in eggnog, so that you can’t even tell the difference!
If you use heavy whipping cream as the majority of the base and lighten it up with some flax, almond or cashew milk you’ll get the perfect thickness for your eggnog. Aside from the milk, the rest is perfectly suited for a low carb diet, including the optional alcohol you add *wink face*.
Are There Carbs in Eggnog?
Not every creamy eggnog is made the same. A traditional eggnog recipe is loaded with sugar therefore adding lot’s of extra carbs to what could be a good high fat drink.
Just half a cup of eggnog has 200 calories 100 of which are coming from carbs and sugar. There is 23 grams of sugar and 25 grams of carbs a serving.
Why is Eggnog so Bad for you?
While delicious traditional eggnog has quite a few unsavory ingredients. If the 23 grams of sugar weren’t enough, it’s good to note that most of this sugar is also coming from highly processed high fructose corn syrup. When consumed in excess corn syrup can lead to insulin resistance, obesity, type 2 diabetes and high blood pressure.
While alcohol isn’t great for you, a little can be enjoyed on a keto diet. However, per holiday tradition most people drink alcohol in their already sugar filled store bought eggnog making it a double whammy of negativity.
Does Eggnog Have a lot of Sugar?
Classic eggnog has anywhere from 20-30 grams of sugar per half cup! That’s 5-7.5 teaspoons of cane sugar, or worse corn syrup a serving.
That is why out low carb eggnog is sugar free made with powdered sugar that’s keto friendly, gluten free, and sure to keep the net carbs down.
Is Raw Egg Keto Friendly?
Contrary to popular belief raw egg yolk is pretty keto friendly. Raw egg nutrition doesn’t change from a cooked egg, so you can be sure that raw eggs are keto friendly.
However, the bigger concern is safety and prevention of salmonella. When making our creamy keto eggnog avoid using dirty, cracked, expired, or scratched eggs. These can have bits of bacteria enter your egg and make the sugar free eggnog dangerous.
If you’re concerned about the raw egg you can always cook your keto eggnog to avoid raw eggs and raw egg yolks. First heat your heavy cream and flax milk in a saucepan. Remove it from the heat and slowly whisk in the lightened color yolks and swerve mixture, then the peaked whites. Once fully combined return to heat and heat through once more prior to chilling.
How to Make This Keto Eggnog Recipe
Ingredients
This chilled eggnog is simple to make and only has 5 ingredients to make the perfect gluten free keto recipe.
For this eggnog you will need 2 large eggs, separated into egg yolks and egg whites for the egg mixture. You will also need a confectioners style sweetener that’s low carb and sugar free. For the flavor we used nutmeg like in traditional eggnog, but you can always use a bit of rum extract or actual rum for extra adult friendly flavor.
Finally this egg nog uses heavy cream cut with a nut milk to match the creaminess of regular milk, without the carbs.
We used flax milk, but unsweetened coconut milk, walnut milk, macadamia milk, or even plain unsweetened almond milk will work.
Making Sugar Free Eggnog
Our sugar free nog does not use a hot milk mixture to cook the egg like in most keto recipes. There are a lot of nutrients within an egg yolk, so we try to keep it as natural as possible. There will also be a cooking variation below if desired.
Being by separating the eggs into two medium sized bowls, yolks in one leftover egg whites in the other. Then use a whisk to beat the yolks until they have turned a pale yellow. Once it has lightened in color you can add the sweetener and mix again.
Now add the heavy cream, almond milk, and nutmeg to the yolk mixture. Whisk to combine and then set aside the egg mixture.
Using a hand mixer whip the egg whites until soft peaks form. Add in the final tablespoon of sweetener and whisk until the peaks are a bit stiffer.
Add the whites into the yolk mixture and whisk together until fully combined. Now it’s the worst part of all keto recipes, being patient. Wait for the eggnog to chill for 3-4 hours.
Cooked Eggnog
First heat your heavy cream and flax milk in a saucepan. Remove it from the heat and slowly whisk in the lightened color yolks and swerve mixture, then the peaked whites. Once fully combined return to heat and heat through once more prior to chilling.
Storing and Serving Sugar Free Eggnog
Sometimes the eggnog will separate due to the eggs and almond milk. Simply give the mix a little stir and you should be good to go!
We like to serve this drink chilled with a little whipped cream and optionally rum or vanilla extract. If you’re over the age of 21 you can enjoy it with the real deal beneath your whipped cream.
Store this recipe in a mason jar or airtight container and prepare to top it with extra nutmeg before serving. Raw eggs will last 2-3 days, and the cooked version below will last up to a week.
Homemade Eggnog Is Always Better
I know eggnog is sold in stores nation wide during the holidays and it also seems like a great option for convenience when you are already going to be spending countless hours preparing the holiday meals. But, isn’t homemade always better?
Not only will your friends and family be impressed, but you’ll be doing them a favor by lightening it up on the carbs. Trust us, they won’t even know the difference! We’ve made this recipe super simple to follow so you can even have the kids make it the morning of and let it chill in the fridge for a couple hours before the guests arrive.
More Keto Holiday Recipes
It’s easy to make keto eggnog when following our recipe, but what about all the other delicious holiday goodies? Check out our healthy low carb keto Christmas recipes like:
- Keto Snowball Cookies– Whether you call them teacakes, Italian wedding cookies, or Mexican wedding cookies you are going to love these healthy keto cookies. They’re made with the perfect amount of nutty flavor and untoned sweetness from vanilla extract.
- Eggnog Pie – Couldn’t get enough f this sugar free keto recipe for low carb eggnog? Try our eggnog pie and serve chilled with whipped cream as an indulgent treat for this festive season.
- Peppermint Chocolate Whoopie Pies – Whoopie pies are such an underrated great recipe to enjoy all year long. They store well in an airtight container so you can enjoy them in your ketogenic lifestyle whenever your heart desires.
We love eggnog don’t get me wrong, but these other holiday treats are must try remakes of your favorite classics. If we can make eggnog keto what else can’t we do!?
Keto Eggnog Holiday Recipe
I’m not sure who determined that eggnog is a recipe that only comes around during the holidays, but whoever they are shouldn’t be allowed to make any more decisions.
This is now one of my favorite beverages and seems like an awfully good way to end any night of the year. It’s thick, rich, creamy, and low carb. Could it get any better? Regardless of whether you are an eggnog drinker or not, you’ll want to make this keto eggnog for your friends and family this holiday season!
Recipe can be quickly added to MyFitnessPal – Search “KetoConnect – Keto Eggnog”
Keto Eggnog Recipe
What You Need:
- Whisk
- Hand mixer
Ingredients:
- 2 large eggs
- 1/4 cup swerve confectioner
- 3/4 cup Heavy Whipping Cream
- 1/2 cup flax milk (almond, cashew and coconut milk will also work!)
- 1/4 tsp ground nutmeg
Instructions:
- Separate the eggs into two medium bowls, and set the egg whites aside.
- Using a whisk beat the yolks until they turn light yellow in color. Once the color has lightened add 3 tbsp of the confectioner sugar and mix again.
- Add the heavy whipping cream, flax milk, and nut meg to the yolk mixture and whisk to combine. Set aside.
- Using a hand mixer whisk the egg whites until you get soft peaks. Add the remaining tbsp of swerve and whisk until you get medium peaks.
- Add the whites to yolk mixture and whisk together briefly until fully combined. Chill for 3-4 hours.
- Once chilled the mixture will separate slightly so give it another whisk prior to serving. Garnish with additional nutmeg, if desired.
Notes
Written by
Megha Barot
Megha has always been a passionate cook, but she took this to a new level after starting her keo journey in 2015. She loves creating new recipes and producing educational content for KetoConnect, which she co-founded in 2016 with Matt. Her passion for healthy eating and personal development continues to thrive. She's the proud mom of two awesome kids.
My father-in-law always added Southern Comfort to the eggnog. I’m not sure of the carbs in it, but it was delicious! Looking forward to trying this! Looks beautiful and tasty. Thanks for the recipe.
The Keto Egg Nog sounds great but I am not sure that I should be drinking something with a raw egg in it.
Tell me your reasoning? Always heard not to eat raw eggs.
By the way. I LOOOOOvvvvvvEEEEEE your website.
We are comfortable eating raw eggs. If you aren’t, I would make sure to buy from a trusted source.
Raw eggs only have salmonella on the shell. Wash the shell off with regular water briefly and it should get rid of it.
One in 200,000 eggs has a defect referred to as “microcracks” this lets salmonella get inside the shell.
Chickens don’t have salmonella normally. It’s an illness they get involving gut bacteria.
Factory farming spreads illness rapidly and salmonella can kill immune compromised people so it’s normally safe to assume our meats and eggs have this bacteria on them.
Also it’s a good idea to cook meats and the whites of eggs just so they become more bioavailable. (Your Body can only use what is “bioavailable”)
In short. In America (where the factories wash the shells and keep eggs refrigerated) If you wash the shells of your eggs you have a 1/200000 chance to get salmonella. That means if you ate 8 raw eggs a day it would take 68 years on average to get salmonella.
1.35 million contract salmonella a year
420 die a year (USA)
Which means that if you were to get salmonella once every 68 years, the chance of you dying from it is 0.03% which is substantially lower than something common like the flu. And that isn’t really a “chance” it’s more based on how weak your body is. Like if you’re going through chemo therapy you may want to cook your eggs.
This looks really yummy! I don’t have flaxseed milk. Is there something I can substitute, such as almond milk, or cashew milk?
Yup! You can use almond milk or cashew milk or coconut milk, really any milk you want but make sure they are unsweetened so they don’t include extra carbs.
This looks delicious and I can’t wait to try it, egg nog has always been a Christmas staple so I am excited. As for the alcohol, we here in Atlantic Canada have always used a spiced rum…. it just goes so nicely! Thanks for making keto so fun and yummy!
We always did rum or rum extract where I’m from in SE Pennsylvania too. I’m trying this tomorrow since I have plenty of eggs around 🙂
Could you use an extra yolk or white if you have them from other recipes?
Would another sweetener work? Perhaps stevia? I’m hoping to try this tomorrow!
Yes, probably, just add a little at a time, because some people really tastes the aftertaste of stevia.
You guys are the greatest! I am so stoked I can have my eggnog this holiday season!!!! Being Keto has been a breeze with your recipes,tips and info. You’re awesome!!
How much is one serving? 8oz?
Thank you for sharing your recipes! Have ya’ll heard of a heavy whipping cream that is not dairy??? All forms of dairy gives me migraines. There are sooo many of your recipes I want to try!
No, but you can usually use coconut cream. We like to refrigerate a can of unsweetened coconut milk (it separates into coconut cream and water) and then scoop the coconut cream out and use it 🙂
I could only find the granulated swerve. Can I use it? If so, how much? Thanks!
Yes, but you need to make sure it dissolves. You would just use the same amount.
Thank you so much for the recipe, it tastes great. I really missed having a glass of eggnog during the holiday.
We just made this (we’re late to celebrate Christmas) – holy heck it was delicious. Thank you for publishing recipes that actually work – my hubby would be so much happier if everyone took the care to test and perfect recipes for us! Cheers!
Have another for us! Cheers!
I thought it was dangerous to drink raw eggs?
These days you really don’t have to worry about that, and the eggs in this recipe are cooled and tempered so it would be fine, if it makes you uncomfortable just use pasteurized
Another great recipe! Tastes great! Even better with a little rum.
The cooking made all the difference. (Inspired by a recipe from Alton Brown): I tempered both the whites and custard in the freezer, whisking every 10 minutes until chilled, then folded together.. Making a thick nog custard.. I also recommend adding a dash of vanilla extract prior to mixing..
The taste is virtually indistinguishable from traditional home made nog.
I don’t see cooking instructions in this recipe.
There is no cooking required.
Delicious and so easy! The sip I took without alcohol was very good, and then it stood up to the 1.5 ounces of whisky I added to the serving 🙂 I like strong eggnog!
This recipe makes 4 small servings loaded with calories, so I appreciated the almond-coconut milk add instead of a recipe completely of heavy cream. Despite the small serving, it was sufficiently filling. I’ll be drinking this throughout the holidays. Thanks!
Why not just use all cream? What is the purpose of adding milk of any kind? Thanks.
Recipe says cook time 10minutes but in instruction don’t say when to cook can’t wait to try this.
Before i saw your keto eggnog i made my own .
Use Laura Vitale’s recipe but change sugar to Swerve
It is amazing ! I too have a glass every night , on ice, no added whipped cream
Where and how much bourbon/whiskey do you add?
Thank you! I’m anxious to try this for our up coming holiday party!
You can add as much or as little as you’d like! Personally, i’d probably just add half a shot and you could put it in the bottom of the glass before pouring in the egg nog and then give it a quick stir!
U 2 make me laugh so much. Lol. When Matt said of making mug cakes, “If u measure…U A NERD.” I almost fell off of the couch. So cute together. Keep up the fun and great work u r doing! U r appreciated. BTW I think rum is what most use for eggnog. Looking forward to ur recipe Megha. My Mom used to make a non-alcoholic version for us everyweek. Great way to get protien & Vitamin D.?
I have been watching you for several months now. my husband and I have been on the keto diet since August he is lost over 30 lbs and has been able to go off 3 medications for diabetes. we initially went on the keto diet because I hit menopause and gained menopausal fat that I didn’t like. So my doctor told me about the keto diet. I also have epilepsy and didn’t know how the keto diet worked. I have found that I have better brain function, more energy and my fat distributed nicely and has diminished since being on the keto diet. My husbands glucose is stabilized he has more energy. We both love the keto diet. I watch you every single day and every video that I can find that you’ve ever made. We have educated people on keto diet and they have started it lost weight and got off their meds to because their glucose has stabilized as well! Thank you so much my husband is going to be so excited about this recipe. Even though being diabetic he would always buy the eggnog every holiday season. So he begged me to find a keto egg nog recipe. And here it is on your channel! Thank you so much for all the recipes and information about keto. You have helped us in many different situations along the way to help clarify different things about the keto diet! We owe you a debt of gratitude! Melissa and Steve.
OMG! Thank you! You’ve just helped make my Christmas ever-so-happier! I’m so glad I found your YouTube channel months ago and subscribed. I really enjoy watching you guys interact, and it helps that I’m a keto dieter who is always looking for a new recipe to enjoy.
Keep up the great work and oh yeah….
MERRY CHRISTMAS!