This low calorie egg nog recipe is a lighter way to enjoy one of those festive drinks that feels like a holiday tradition in a glass.
A single serving can also become surprisingly calorie-dense because traditional recipes often include whole milk, cream, sugar, eggs, and sometimes alcohol.
That does not mean you have to give up egg nog.
This lighter homemade egg nog uses skimmed milk, eggs, a modest amount of sugar and plenty of vanilla and nutmeg for flavour. It is cooked rather than made with raw egg, giving you a comforting festive drink without needing a glass full of cream and sugar.
The recipe makes 4 servings and provides roughly 120 calories per serving, though the exact amount will vary depending on the ingredients and brands you use.
Is Egg Nog Healthy?
Egg nog is a festive treat, not a food that needs to be labelled as especially healthy.
Milk and eggs provide useful nutrients, including protein and calcium, but traditional egg nog can also contain substantial amounts of sugar and saturated fat.
The NHS recommends choosing lower-fat and lower-sugar dairy options where practical, and limiting foods and drinks high in saturated fat and free sugars.
So the sensible way to enjoy egg nog is not to pretend it is a health drink.
Make a lighter version, keep the portion sensible, and enjoy it as an occasional festive treat.
What Makes This Egg Nog Lower in Calories?
Skimmed Milk Instead of Cream
Skimmed milk keeps the drink creamy without adding the fat found in cream.
Less Sugar
You don’t need a huge amount of sugar when the recipe includes vanilla and nutmeg.
No Alcohol
Traditional egg nog is sometimes served with rum or brandy. Leaving alcohol out makes the recipe lighter and suitable for people who do not drink.
Low Calorie Egg Nog Recipe
Ingredients
- 500ml skimmed milk
- 2 large eggs
- 1 tablespoon caster sugar
- 2 teaspoons cornflour
- 1 teaspoon vanilla extract
- 1/4 teaspoon ground nutmeg, plus extra to serve
- A small pinch of ground cinnamon, optional
Makes
4 small servings
Approximate calories
About 120 calories per serving, before any optional toppings or alcohol.
How to Make It
1. Warm the Milk
Pour the milk into a saucepan.
Add the vanilla, nutmeg and optional cinnamon.
Warm gently over a medium-low heat until the milk is hot but not boiling.
2. Mix the Eggs, Sugar and Cornflour
In a separate bowl, whisk together the eggs, sugar and cornflour until smooth.
The cornflour helps give the finished drink a little more body without needing cream.
3. Add the Hot Milk Gradually
Slowly pour some of the hot milk into the egg mixture while whisking continuously.
Once smooth, pour it back into the saucepan.
4. Cook Gently and Safely
Return the saucepan to a low heat and stir continuously.
Cook until the mixture thickens slightly.
For food safety, make sure the egg mixture is thoroughly cooked. UK Food Standards Agency guidance advises cooking eggs and foods containing eggs thoroughly, while pasteurised egg is the safest option for foods that are not cooked or only lightly cooked.
USDA guidance recommends heating eggnog to 71.1°C (160°F). A food thermometer is the easiest way to check.
5. Serve
Pour into four small mugs or glasses and finish with a light dusting of nutmeg.
Serve warm, or chill thoroughly and serve cold.
Do Not Boil the Egg Nog
A gentle heat is much easier to control.
If the mixture gets too hot, the eggs can scramble, and the drink will lose its smooth texture.
Keep the heat low and stir patiently.
Can You Make Egg Nog With Pasteurised Eggs?
Yes.
Pasteurised eggs or liquid egg products provide an additional safety option, particularly for recipes in which eggs are not thoroughly cooked.
For this recipe, the egg mixture is cooked thoroughly, so ordinary eggs can be used provided they are handled and cooked appropriately.
The Food Standards Agency notes that the risk from UK-produced hen eggs is particularly low for eggs produced under recognised assurance schemes such as the Lion Code, although risk cannot be completely excluded.
Can Children and Pregnant Women Have It?
Because this recipe is thoroughly cooked and contains no alcohol, it is a more sensible option than traditional egg nog made with raw eggs and spirits.
However, individual dietary and medical circumstances still matter.
For pregnant women, young children, older adults and people with weakened immune systems, following current food-safety advice is particularly important. If there is any uncertainty about eggs, use pasteurised eggs and make sure the mixture is thoroughly cooked.
What About Alcohol?
You can leave it out completely.
That is what I recommend for the basic recipe.
If you want an adult version, a small amount of rum or brandy can be added to individual servings after the egg nog has been cooked.
Remember that alcohol adds calories and is not necessary for the drink to taste festive.
Keep the basic jug alcohol-free and let individual adults decide whether they want an alcoholic addition.
Can You Use Plant-Based Milk?
Yes.
An unsweetened fortified plant-based drink can work, although the flavour and texture will vary.
Soya drinks are often useful because they can provide protein, while calcium-fortified plant drinks can help provide calcium.
Check the label because nutritional values differ substantially between products.
How to Make It Sweeter Without Adding Lots of Sugar
Vanilla and nutmeg provide plenty of flavour.
You can also:
- use a little extra vanilla
- add a little cinnamon
- serve it with a light dusting of nutmeg
- use a suitable sweetener if that is your preference
The NHS recommends cutting down on foods and drinks containing free sugars, and sugary drinks can add calories quickly.
Can You Make It Ahead?
Yes.
You can prepare egg nog ahead and chill it.
Pour it into a clean, covered container and refrigerate promptly.
Give it a good stir before serving because the mixture may thicken as it cools.
When reheating, use gentle heat and stir regularly instead of letting it boil.
How Long Will Homemade Egg Nog Keep?
Because this recipe contains milk and eggs, treat it as perishable.
Keep it refrigerated and use it promptly rather than leaving it sitting out for long periods.
When serving at a party, put out a small amount at a time and return the remainder to the refrigerator.
A Few Easy Variations
Vanilla Egg Nog
Add another 1/2 teaspoon of vanilla extract.
Cinnamon Egg Nog
Increase the cinnamon slightly and reduce the nutmeg if you prefer a warmer spice profile.
Nutmeg-Forward Egg Nog
Use freshly grated nutmeg immediately before serving.
Coffee Egg Nog
Add a small amount of strong coffee to an individual serving.
Remember that caffeine can affect sleep in some people, so this is better earlier in the day than as a bedtime drink.
What Can You Serve With Egg Nog?
Because this is already a sweet, creamy drink, you do not need to surround it with a mountain of biscuits and cake.
Try it with:
- a piece of fresh fruit
- a small homemade oat biscuit
- a few unsalted nuts
- a modest festive dessert
Or simply enjoy a small glass on its own.
The Bigger Picture
You don’t need to turn the festive season into a battle over calories.
A healthy diet is about the overall pattern, not making every single food perfectly healthy.
A small serving of homemade egg nog can fit comfortably into that pattern.
Use lower-fat milk.
Keep the sugar modest.
Leave out the alcohol if you want a lighter drink.
Cook the eggs properly.
Keep the serving size reasonable.
Then enjoy it.
For more practical ideas about building a balanced eating pattern, see Balanced Diet: The Evidence Based Guide to Healthy Eating.
For more ideas about increasing the variety of nutritious foods you eat, see Variety in a Healthy Diet: 7 Simple Ways to Eat More Variety.
You can also read Eat More Vegetables: Simple Way to Add Veggies to Every Meal for practical ways to make healthy eating easier.
Medical Disclaimer
This information is provided for general educational purposes only. It is not intended to diagnose, treat, cure or prevent any medical condition and should not be considered a substitute for advice from a qualified healthcare professional.
People with allergies, food intolerances, medical conditions or specific dietary requirements may need to modify the recipe or seek individual advice.
Take particular care with egg safety if serving vulnerable people. If you are unsure about the safety of eggs or the suitability of any ingredient, follow current Food Standards Agency advice or speak with an appropriately qualified healthcare professional.
Do not use this article as a substitute for individual medical assessment or professional guidance.