Light Eggnog
Creamy holiday eggnog with a fraction of the fat and sugar. 120 calories per cup - all the Christmas cheer, none of the heaviness.
Light Eggnog has 120 calories per serving, with 8g protein, 13g carbs, 4g fat, and 0g fiber. Prep 5 min, cook 10 min.
Nutrition per serving
8 serving(s)
120
Calories
8g
Protein
16% DV
13g
Carbs
5% DV
4g
Fat
5% DV
* %DV based on a 2000 calorie diet
📊 120 calories per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
5 min
Cook Time
10 min
Servings
8
Est. Cost
$5.00
Light Eggnog
Traditional eggnog is essentially a milkshake with booze, clocking 250-350 calories a cup from heavy cream and sugar. This lighter version uses low-fat milk, eggs for body and protein, and maple syrup for warmth - just 120 calories per cup with 8g of protein. A splash of rum extract and fresh nutmeg keep all the Christmas flavor.
Ingredients
- 4 cups low-fat milk
- 4 large eggs
- 1/3 cup pure maple syrup
- 1 tsp vanilla extract
- 1/2 tsp ground nutmeg (plus more for garnish)
- 1/4 tsp ground cinnamon
- 1 tsp rum extract (optional)
Instructions
- Whisk the eggs, maple syrup, and 1 cup of the milk in a medium saucepan until smooth.
- Place the saucepan over medium-low heat and whisk in the remaining 3 cups of milk.
- Cook gently, stirring constantly with a wooden spoon, 8-10 minutes until the mixture thickens slightly and coats the back of the spoon (about 160°F / 71°C).
- Remove from heat and stir in the vanilla, nutmeg, cinnamon, and rum extract.
- Strain through a fine-mesh sieve into a pitcher to remove any cooked egg bits.
- Chill at least 2 hours until very cold.
- Whisk well before serving to recombine, then pour into cups.
- Garnish with a dusting of fresh nutmeg. Serve chilled.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 8g |
| Carbs | 13g |
| Fat | 4g |
| Fiber | 0g |
Tips
- Make the eggnog up to 3 days ahead; it actually improves as the spices infuse.
- For a grown-up version, add 1 oz of bourbon or rum per glass (adds ~65 calories).
- Serve with gingerbread cookies or light sugar cookies for a classic Christmas pairing.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Equipment
skillet
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