FRANKLYWNOW - A Lighter Take on Traditional Eggnog

A Lighter Take on Traditional Eggnog

© Stone © Stone
Heather Bauer Heather Bauer

Recipe from Heather Bauer, R.D., nu-train

With the holiday season comes traditions, family gatherings, and of course, lots of eating and drinking. It's no wonder that we tend to put on weight during the holidays.

Though rich foods like sweet potato casserole and stuffing pack on the calories, we oftentimes forget that our beverages may be sabotaging our weight management efforts as well. One such figure predator is eggnog. Though this creamy beverage is delicious and comforting, one cup can add an additional 350 calories, and who can stop at one?

This holiday season let's make eggnog a friend, not a foe, and trim down the calories.

Serves 6.

5 cups skim milk
8 oz evaporated skim milk (NOT sweetened condensed milk)
1 cup egg substitute
Sweetener to taste*
2 tsp vanilla extract
2 tsp rum extract
1/8 tsp ground nutmeg
1/8 tsp cinnamon


  1. In a saucepan, gently heat the skim milk, evaporated milk, egg substitute and sweetener over a low flame, stirring regularly until the mixture has thickened.
  2. Remove the pan from the heat. Add in the vanilla, rum, nutmeg, and cinnamon.
  3. Cover and refrigerate for 4-24 hours.
  4. Pour into 6 cups and sprinkle on additional nutmeg and cinnamon.

Calories:  About 130. (You save 220 calories!)

*If you prefer real sugar to artificial sweetener, measure carefully how much sugar you are adding. Each additional teaspoon of sugar adds 15 calories.

Not much of a cook? Try a ready-prepared light eggnog. Vitasoy's Holly Nog is just 120 calories and Silk Nog is 180 calories per cup.


Provided by Heather Bauer, a Registered Dietician (RD) specializing in the interrelation between eating habits, metabolism, and lifestyle. Visit nu-train for more tips and tricks and sign up for her monthly newsletter.
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