The holidays can be challenging on keto. All around you, everywhere you look there are sweet treats and temptations. Take back the holidays with this festive keto eggnog recipe.
Why Carton Eggnog is Not Keto
It’s oh-so-tempting to just grab a glass of creamy eggnog at a party, but do you know what’s in that glass? Probably not.
Eggnog is one of the world’s mysteries. Most people don’t wonder what’s in it, they just enjoy it once a year.
If you were to look at the carton, however, you would quickly find out that it’s not OK for your low carb ketogenic diet.
The second ingredient after milk is sugar. That means there is a LOT of sugar and carbs in that glass, and that’s just not good for you, keto or not.
You’ll also notice the abundance of dairy. Milk and cream are major players in this liquid delight.
Dairy is low in carbs and high in fat, so it seems like a good option for keto. However, most dairy is highly processed, which removes some of the enzymes that help us digest them.
A lot of people are also sensitive to dairy, but they don’t know it.
Eggnog can also contain tapioca starch. Yep, that’s even more carbs you’re drinking in.
Finally, for the grand finale, you have question marks like natural flavoring that are probably just another way of saying more sugar.
How to Make Keto Eggnog
OK, now that you know what’s potentially problematic with your store-bought nog, let’s dive in and see how you can make a better version.
This recipe contains all of the flavor, with no milk, cream, or sugar. In reducing the carb count, sugar was the first thing to go.
Instead, I use erythritol to sweeten it up. You could also use stevia if you prefer.
Many non-keto recipes call for whole milk. This keto recipe does the job with coconut milk (use the kind that comes in cans).
No substitute is needed for the eggs themselves. They aren’t dairy, although many people get that mixed up. Really, they are nutritious little packages of protein – perfect for keto.
You will have to be careful not to scramble the eggs while making this eggnog. Using a process called tempering, you’ll gradually add hot coconut milk to the egg mixture.
The only potential downside to this recipe is that you have to wait to enjoy it. It has to chill overnight before you can indulge. But it’s worth it!
- Whisk egg yolks and sweetener together in a large bowl.
- In a saucepan on medium heat, add in the coconut milk, spices, and vanilla extract. Bring to a boil and then remove from heat and gradually add the hot coconut milk in small amounts to the egg mixture.
- Then pour everything back into the saucepan and let it reach 160 F (70 C). Let cool for a bit.
- Pour the liquid through a sieve into a jug and store in the fridge overnight before serving.
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 2 g
- Calories: 158
- Sugar: 1 g
- Fat: 17 g
- Carbohydrates: 2 g
- Fiber: 0 g
- Protein: 1 g