Sugar-Free Keto Eggnog Recipe | Wholesome Yum (2024)

FAQs

How many carbs are in a sugar free egg nog? ›

Without the sugar and the dairy milk, eggnog is very low in carbs - just 1 g net carb per serving.

Plant-Milk Eggnogs Can Be Lower in Sugars and Saturated Fat

'Nog made from nut, oat, or soy milk will give you the flavor of the season, and it tends to be lower in calories and saturated fat because it doesn't contain cream, eggs, or milk. (That means that these types of eggnog are lower in protein and calcium too.)

Eggnog (1 cup) contains 20.4g total carbs, 20.4g net carbs, 10.6g fat, 11.6g protein, and 224 calories.

But be aware that a single cup can pack in 400 calories and 40 grams of sugar. So, if eggnog is a daily indulgence throughout the holiday season, it pays to find a better-for-you nog that you truly enjoy. Fortunately, there are a few lower-sugar eggnog options out there that taste pretty good, too.

Beverages such as soda, punch and eggnog contain high amounts of sugar, which will also raise your blood glucose. To ensure you're staying hydrated while also keeping blood sugar levels in mind, choose water, herbal tea, coffee or diet soft drinks.

If you are really looking to knock out some calories, consider purchasing soy nog or rice nog. These alternatives to regular eggnog contain less fat and nearly half the calories of regular store-bought eggnog. Vanilla chai tea is also a great holiday alternative for those with non-dairy diets.

While brandy is the most traditional alcohol to pair with eggnog, according to traditional recipes, you can also use a mixture of dark rum and Cognac. If you like your eggnog with more of a kick you can also add bourbon, but we recommend sticking to rum and Cognac to preserve the 'nog's flavors.

“Eggnog is made with 'heavy' ingredients that, eaten in exclusion of anything else, might cause stomach distress,” registered dietitian Barbara Ruhs said. “Cream is full of fat and that takes longer to digest.

Making your eggnog with stevia instead of sugar can also help make this drink more blood sugar-friendly. And swapping out the cream with low-fat milk can help reduce the saturated fat content in your drink. If you lean on pre-made eggnog, more brands are creating “better for you” nogs to meet a wide variety of diets.

Is Eggs Benedict high in carbs? ›

Eggs Benedict (1 large egg used) contains 18.2g total carbs, 17.1g net carbs, 19.7g fat, 19.7g protein, and 332 calories.

Sour cream (2 tablespoon) contains 1.3g total carbs, 1.3g net carbs, 5.6g fat, 0.7g protein, and 57 calories.

“Think what's in it: heavy cream, milk, sugar, whipped eggs and alcohol.” And with the recommended serving size a paltry half a cup, eggnog is easy to over-indulge. High in fat and sugar, a single serving contains one-third of the fat Americans should eat daily.

Refrigerated eggs with clean, uncracked shells can still be contaminated with Salmonella bacteria. Eggs must be cooked to 160 degrees F to kill bacteria such as Salmonella that may be present. If your eggnog recipe calls for raw eggs, it may not be safe.

Most plants keep producing eggnog through New Year's, and start dumping their unsold product in January. Although associated with the holidays, eggnog doesn't need to be seasonal. Dairy plants could produce small batches of eggnog off-season for hard-core nogheads, but they don't because it's not cost-effective.

Diet soda is sugar-free, which means it basically has no carbs. As an alternative, it uses carb-free sweeteners, such as Stevia, Xylitol, sucralose, and erythritol.

Halls Breezers Sugar Free Cool Berry Drops (1 drop) contains 0g total carbs, 0g net carbs, 0g fat, 0g protein, and 15 calories.

Sugar-free treats are not truly "free" foods, because they may still contain calories, fat, and carbohydrates. Enjoying lower-calorie options in the same portions as you would their sweeter counterparts will help keep you from going overboard.

Sugar Free Energy Drink (1 serving, 8 fl oz) contains 2.5g total carbs, 2.5g net carbs, 0g fat, 0g protein, and 5 calories.