Celebrating the Season with Healthier Eggnog Options
NEW ORLEANS (WGNO) — For many, eggnog is synonymous with holiday cheer. Growing up on the store-bought variety, I developed a fondness for this creamy drink. My colleague Carrigan shares this passion but only experienced homemade eggnog during her childhood. However, traditional eggnog can contain about 400 calories and 40 grams of sugar per cup, even without alcohol, making it less desirable for the health-conscious among us.
To enjoy this festive drink without the excess calories and sugar, we’ve compiled a list of healthier eggnog options available this season. Each choice provides 8 grams of sugar or less per serving.
Top Healthy Eggnog Picks
- MALK Organic Almond Malk Holiday Nog
- Nutrition: 60 calories, 4 grams sugar
- Ingredients: Organic almonds, nutmeg, maple syrup
- Profile: Rich and flavorful with a balanced sweetness. Highly recommended.
- Three Trees Organic Nog
- Nutrition: 55 calories, 4 grams sugar
- Ingredients: Oats, almonds, chicory root fiber, spices
- Profile: Thinner consistency with a stronger cinnamon flavor.
- Harmless Harvest Coconut Nog
- Nutrition: 50 calories, 5 grams sugar
- Ingredients: Organic coconut water, coconut meat, cinnamon, nutmeg
- Profile: A refreshing blend of coconut and traditional eggnog flavor.
- Califia Farms Holiday Nog
- Nutrition: 50 calories, 8 grams sugar
- Ingredients: Almond milk, cane sugar, spices
- Profile: A milder flavor that resembles traditional eggnog.
DIY Protein Eggnog Recipe
If you’re feeling adventurous, check out our homemade eggnog recipe, perfect for those who want to control the ingredients and sugar content:
Ingredients (makes 2 servings)
- 1 cup milk of choice (e.g., unsweetened almond, pea protein, or ultra-filtered cow’s)**
- 2 scoops unflavored collagen powder or vanilla plant-based protein powder
- 3 egg yolks
- 2 tablespoons zero-calorie sweetener (e.g., Swerve)
- ½ cup canned coconut milk, unsweetened
- ½ teaspoon nutmeg, plus more for garnish
- ¼ teaspoon cinnamon
- ½ teaspoon vanilla extract
- Optional: ½ teaspoon rum extract
- Optional: Cinnamon stick for garnish
Instructions:
- Blend all ingredients (except garnishes) until smooth.
- Chill for at least an hour before serving.
- Garnish with nutmeg and a cinnamon stick.
Nutrition per serving: 120-150 calories, 15 grams protein, 0-4 grams carbs, 0 grams sugar.
FUELED Wellness + Nutrition is dedicated to healthy eating, brought to life by evamor. For more from Molly Kimball, a registered dietitian and nutrition journalist based in New Orleans, check out her podcast, FUELED | Wellness + Nutrition.
Conclusion
With the holiday season upon us, finding healthier alternatives to traditional favorites like eggnog can help keep our celebrations joyful and mindful. Which option will you try this season?
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