5 Easy Ways to Make Your Eggnog Healthier Without Losing the Flavor

It’s enjoyable to savor simple pleasures, such as a glass of eggnog, during the holidays. But if you want to make yours a little healthier, consider making a few adjustments to the recipe to enhance the nutritional value of this festive drink.

1. Make Healthy Ingredient Swaps

Standard eggnog is made with whole milk, whole eggs (including the yolks), heavy cream, white sugar, vanilla, nutmeg, and optional alcohol (typically rum, brandy, or bourbon). Unfortunately, the combination of these ingredients makes the drink a significant source of sugar and saturated fat.

Instead, consider some of these swaps, which can reduce some of the fat and sugar without completely altering the result:

• Use plant-based milk instead of whole milk to reduce saturated fat content (soy milk will still provide 8 grams of protein per cup, plus offer other health benefits, but you could also opt for oat, almond, or cashew milk)
• Swap whole eggs for pasteurized egg whites to reduce cholesterol, with the added bonus of increasing food safety.
• Use silken tofu or a Greek yogurt to enhance creaminess (and protein content) when making some of these swaps.

If you don’t make your own eggnog, you can pour half a glass of eggnog and top the rest with a plant-based milk to enjoy the holiday beverage, with less sugar and saturated fat.

2. Reduce Added Sugar

Consuming high amounts of added sugar is associated with an increased risk of heart disease, unintentional weight gain, and related health problems.

The holidays are prime time for increased consumption of sweets and added sugar. If you indulge in eggnog, you might be interested in reducing the amount of sugar this beverage contributes to your daily intake.

Here are some simple ways to do so:

• Cut the total added sugar in half, allowing you to preserve the flavor of the traditional sweetener but reducing the overall impact.
• Sweeten the eggnog with a white table sugar alternative, such as maple syrup, honey, or agave, or blended pitted dates.
• Increase the amount of vanilla extract and add cinnamon to enhance the flavor without adding extra sugar.

Adding a plant-based milk and spices like cinnamon or nutmeg to store-bought eggnog can stretch the product and improve its nutritional profile.

3. Improve Fat Quality

Holiday treats are often high in fat, but your eggnog doesn’t have to be. By replacing some of the saturated fat sources with unsaturated fat sources, you can better support your heart and metabolic health.

• Try light coconut milk or cashew cream (a 1:1 blend of raw cashews and water) to enhance the fat content without significantly compromising the creaminess.
• Avoid adding full-fat dairy creamers or other “holiday” creamers that tend to be high in oil and other additives.

If you ditch the heavy cream, you can blend your eggnog a little longer instead of using a whisk to achieve a thicker consistency. Cutting store-bought eggnog with plant-based or skim milk can reduce the amount of saturated fat in your glass of eggnog.

4. Make It Non-Alcoholic

Alcohol is a social factor for many people, especially around the holidays. It often finds its way into fancy drinks and is a common host or hostess gift. However, alcohol contains a significant amount of calories (7 calories per gram), while offering no nutritional value. Alcohol consumption is also associated with a higher risk of adverse health effects, such as heart disease and certain cancers.

Whether you’re sipping on homemade or store-bought eggnog, skip the added rum, brandy, or bourbon.

5. Be Mindful of Portions and Prep

Sometimes, you don’t want to change anything, in which case, reducing your serving sizes is a better option. Most people will eat or drink whatever portion is served to them. Try serving eggnog in smaller glasses to reduce your portion size. It’s a rich drink, so a little goes a long way, especially when paired with snacks.

You might also consider how it’s been prepared. Overall, choosing to make homemade eggnog offers the opportunity to be in control of what goes in it. Using the tips above, you can gain a better understanding of the sugar and fat content in your eggnog.