Keto Eggnog
because booze doesn't also have to be dessert
If you know me, you know I love a creamy drink. I put half & half in my coffee, and I’ve been known to bring milk to a party to make White Russians. While some see this as indulgent, in fact, milk is a relatively low-calorie cocktail addition that is naturally sugar-free and full of healthy fat that blunts the blood sugar spike of other ingredients.
Eggnog in its classic form is a milkshake. But it doesn’t have to be! The key is to eliminate the sugar and sub in a clean alternative sweetener like monk fruit and allulose. This swap has no impact on taste and transforms the drink into a blood sugar-stable powerhouse made up of protein (eggs) and healthy fat (milk/cream). These two components are an ideal start to a potentially carb-heavy meal because they reduce the spike of anything that follows. Consuming fat, fiber, and/or protein prior to, or paired with, carbs of any sort supports weight balance, reduced cravings, improved metabolism, healthy cholesterol, and much more.
Calories matter, yes... but what matters more is maintaining healthy blood sugar. When we eat the Standard American Diet of processed carbs and sugar, our body begins to have trouble producing insulin in response to repeated blood sugar spikes. This metabolic dysfunction is the first step towards a neverending cascade of health problems, like type II diabetes, heart disease and even Alzheimer’s (now being called “type 3 diabetes”).
In other words… let eggnog be your medicine.
With or Without Booze?
It can be made with or without booze in it, and I have instructions for both below. My preference is to make it without so anyone can have some even if they aren’t drinking, and so you can dose your desired eggnog to liquor ratio. If someone in your crowd is pregnant or uncomfortable with raw eggs, cooking it kills any bacteria (as does adding alcohol from the start, although this usually doesn’t matter for pregnant folks).
On Sugar Alternatives…
Your choice matters. You want the sugar-free sweetener to blend easily into the egg yolks, thickening and lightening in color. This contributes to the milkshake-esque texture of eggnog.
My favorite is a monk fruit-allulose blend — this brand works like a charm, but only available on Amazon/online. The addition of allulose is what enables the easy incorporation into the eggs and beautiful fluffiness.
A classic granular 100% monk fruit will not work! However, a powdered monk fruit will work in that it easily blends with the eggs, but it can lack some of the volume possible with a granular blend of monk fruit/allulose.
A monk fruit-erythritol blend will also work, but some people don’t love the slightly cooling aftertaste of erythritol.
If you have pups around, avoid any sweeteners with xylitol as it is toxic to dogs.
Egg Whites: To Use, or Not To Use?
This recipe has the option of using the separated egg whites by whipping them to stiff peaks and then incorporating into the chilled eggnog before serving.
If my eggnog is perfectly thick (i.e., the proper sweetener did it’s job by thickening and blending into the yolks), or I do not have the proper pitcher to filter out the foam when pouring (I use this or this), I do NOT recommend using the egg whites. The thick foam separates and sits at the top of your eggnog, so if your pitcher doesn’t have a lid, it creates an annoying pouring experience when only foam is dispensed.
If your sweetener was powdered or didn’t thicken the way you’d like, if you DO have an appropriate pitcher, the foam can add that nice thick foamy texture you desire. It’s up to you!
TOOLS:
hand mixer or stand mixer
I use this or this pitcher to store/serve it; the top has a helpful strainer for pouring without dispensing just foam
INGREDIENTS:
6 organic/pasture-raised eggs, separated — quality is key, especially if you’re not cooking it
2 cups whole milk
1 cup heavy whipping cream — modify the milk: cream ratio based on desired thickness, but keep it to 3 cups total dairy
1 cup + 1 T clean sugar alternative
the blend MATTERS. my favorite for this recipe is monk fruit/allulose blend Wholesome Yum Brown Sugar Alternative or white sugar alternative. I’ve also used Powdered Monk Fruit Sweetener, although it doesn’t thicken as much as the first two, but does easily incorporate. See above for tips on sugar alternatives.
fresh ground nutmeg
bourbon or rum
if incorporating alcohol into your batch from the start—1.5 cups liquor keeps several weeks. 1/2 - 1 cup liquor keeps a few days.
STEPS:
troubleshooting tips at bottom!
Separate the eggs, putting the yolks in one bowl and the whites in another. Cover and refrigerate the egg whites, if using, for later.
Crack each egg in half over a small bowl and transfer the yolk back and forth from one half to the other until most of the whites have fallen into the bowl below and the yolk is isolated. Try not to break the yolk in the process.
Whisk yolks and sweetener. Using a hand/stand mixer, in a medium bowl whip the egg yolks and the sweetener until smooth, fluffy, and lightened in color (a pale lemon-ish hue).
Incorporate your milk, cream and spices into the whipped egg yolks.
For UNCOOKED EGGNOG, or eggnog with alcohol incorporated from the start → simply whisk in the milk, cream, and nutmeg. Add liquor, if using (see above on the decision to add at the start versus later). Cover and refrigerate—at least 1 hour is ideal as it thickens more as it chills.
FOR COOKED EGGNOG → warm the milk, cream and nutmeg in a saucepan over medium heat until almost simmering. Then, VERY SLOWLY temper (pour slowly) the warmed milk into the egg yolks, whisking constantly, to incorporate. Return the mixture to the saucepan over medium heat and continue lightly cooking, whisking gently, until thickened to your liking (just a few minutes). It will thicken more as it chills. Refrigerate. If it curdles the eggs, see below troubleshooting tips.
If using the egg whites (see above on my recommendations), whip with 1 T additional sweetener to stiff peaks, and chill. Before serving, whisk/fold into the eggnog. If you regret adding it, you can always strain it afterwards to recreate a uniform texture without all the foam.
Serve! If eggnog has no booze, I like to add 1.5 - 2 oz of liquor to a glass over ice and top with eggnog and more fresh grated nutmeg.
Troubleshooting:
If your sweetener doesn’t blend blend into the yolks well, is grainy, or doesn’t lighten in color…
add a little heat → add an inch of water to a small pot and bring to a simmer. add your bowl on top and continue beating until it lightens and/or the grainess disappears. use a thermometer if you have to ensure it doesn’t go above 160 degrees, as it will start to curdle/scramble the eggs. if you don’t have one, just keep an eye on it and remove the bowl periodically.
cook it → see above instructions
If your cooked eggnog curdles (eggs get too hot and start to “scramble”)…
remove from heat, throw in a blender, problem solved. strain if you desire.
