A Low-Carber’s Holiday Eggnog

Steph Wagner

December 19, 2014

A Low-Carber’s Holiday Eggnog


A Low-Carber's Holiday Egg Nog. Weight Loss Surgery Patients can enjoy this!

Yep. You read it right. I created a low-carb and low calorie egg nog! Ha!

Okay…it’s the closest I can personally get to an egg nog. With all the fat and sugar in a traditional egg nog, I have to pretend I don’t like it when oh my gosh I so do!

This recreation will be as close as a low-carber like myself could do. Using unsweetened almond milk and sugar-free vanilla syrup, the calorie report card is SO much better than the real deal:

Low-Carb version: 110 calories, 8 grams protein, <1 gram sugar, 8 grams fat 

Tradition version (varies by brand): 225 calories, 12 grams protein, 20 grams sugar, 11 grams fat

After Gastric Bypass or Gastric Sleeve surgery, most programs will recommend avoiding foods with more than 8 grams of sugar or fat per serving. Not only is this recipe a better idea for your weight-loss, it will also prevent some uncomfortable GI upset the tradition version may bring! Not the kind of holiday present you’d like, eh??

A Low-Carber's Holiday Egg Nog. Weight Loss Surgery Patients can enjoy this!

A Low-Carber's Holiday Eggnog

Cuisine: American
Keyword: Holidays
Servings: 2 servings
Calories: 110kcal
Author: Steph Wagner
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  • 1 egg
  • 4 packets natural no calorie sweetener
  • 1 tsp sugar free vanilla syrup found in coffee aisle or online
  • 1 1/4 cup cold unsweet almond milk
  • 1/4 tsp ground nutmeg more if desired


  • Place in a small blender (or whatever blender you have) the egg, sweetener, and sugar-free vanilla syrup. Blend on high for 30-60 seconds until thoroughly blended.
  • Add cold almond milk and blend for another 30-60 seconds.
  • Pour into serving glasses and sprinkle a good amount of nutmeg on top. Enjoy!


Serving: 1glass | Calories: 110kcal | Carbohydrates: 1g | Protein: 8g | Fat: 8g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 82mg | Sodium: 236mg | Potassium: 33mg | Fiber: 1g | Vitamin A: 119IU | Vitamin C: 1mg | Calcium: 201mg | Iron: 1mg
Nutrition Facts
A Low-Carber's Holiday Eggnog
Amount Per Serving (1 glass)
Calories 110 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Trans Fat 1g
Cholesterol 82mg27%
Sodium 236mg10%
Potassium 33mg1%
Carbohydrates 1g0%
Fiber 1g4%
Protein 8g16%
Vitamin A 119IU2%
Vitamin C 1mg1%
Calcium 201mg20%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

12 thoughts on “A Low-Carber’s Holiday Eggnog”

  1. I thought we weren’t suppose to have raw egg anymore. I used to use them all the time in a breakfast drink then everyone was crying dont use raw eggs. So what have we found out on this. I really enjoyed the eggnog I used to make.

    I haven’t tried this one yet because I don’t have the vanilla syrup. Where do you find that?

  2. As long as the eggs are pasteurized they are safe. You can find sugar-free vanilla syrup in most grocery stores in the coffee aisle. If you don’t find them in your local store you can purchase them online. Thanks for the following!

  3. Hi Steph, how can we not use the raw egg? I cannot get over the thought of it being raw. Is there something else we can use to get the egg nog flavor? Thanks Patricia

  4. Hi Patricia! Egg nog recipes all have raw egg in them but what you could do instead is do a cooked version. I’ve never made a cooked version but I believe you would put all the other ingredients in a sauce pan and heat on the stove top, then remove from heat and slowly pour the mixture into a bowl with the whisked egg, stirring the whole time (also known as tempering the egg in) then return the mixture back to the stovetop until it reaches 160F. Then remove from heat, let cool and put in the refrigerator to cool. I hope that makes sense and let me know if you try it!

  5. Try pasteurized eggs.
    Torani makes excellent syrups that are sugar free.
    Thank you so much for sharing your recipes.

  6. I love eggnog had a small glass of the store bought kind made me sick .so sweet. I need this recipe in my life since eggnog has always been part of my Christmas. Can’t wait to try this

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