Dive Into the Nog: Exploring Eggnog Varieties

Eggnog is a classic cold-season beverage that has evolved to accommodate different dietary needs and preferences. As new eating patterns emerge, people are discovering creative ways to make their traditional favorites fit into their lifestyles. In recent years, vegan and keto versions of eggnog have gained popularity, creating unique twists to this winter staple. In this article, we’ll explore the world of eggnog, its traditional origins, and some new vegan and keto variations.

Spice up your health

What really sets eggnog apart from other creamy winter beverages are the spices. These rich, warming flavorings aren't just tasty but also pack a bunch of health benefits. For instance, cinnamon has long been used for its anti-inflammatory effects and ability to reduce oxidative stress (the damage to healthy DNA by free radicals associated with disease).

Besides cinnamon, cloves and nutmeg have been shown to have strong antimicrobial properties that help stave off infections during the winter season. Who knew drinking eggnog could help your immune system fight off illness? Here's a quick list of some favorite holiday spices and their health benefits:

  • Cloves. Help with nausea, vomiting, diarrhea, indigestion, bloating, flatulence, and digestive tract spasms. Cloves also have anti-cancer, antioxidant, and anti-parasite properties.
  • Cinnamon. Acts as an antioxidant, anti-inflammatory, antimicrobial agent and has blood thinning and purifying properties. It is also used to reduce blood sugar and cholesterol levels.
  • Nutmeg. Has antioxidant, anti-inflammatory, and antimicrobial properties. It is especially effective against fungi and bacteria like Staphylococcus aureus, Streptococcus mutans, Aspergillus niger, Saccharomyces cerevisiae, and Escherichia coli.
  • Cardamom. Especially helpful in managing blood sugar levels, insulin resistance, and metabolic disorders. It has also been found to lower blood pressure, balance lipids, help prevent atherosclerosis, protect the liver, and provide potential antidiabetic effects.

Adding these signature spices is an integral part of what gives eggnog its familiar and unique flavor. Feel free to experiment with different combinations and amounts of these wonderfully warming spices to find your ideal flavor and health-benefit balance.

Vegan eggnog: a plant-based twist

As the demand for plant-based alternatives rises, vegan eggnog has become a holiday staple for those cutting out dairy and eggs. Instead of traditional dairy milk or cream, opt for almond, soy, or coconut milk to serve as a base. You can also blend in ingredients like cashews or silken tofu for an even creamier texture. Add any sweetener you prefer: agave, unprocessed cane sugar, coconut sugar, or organic maple syrup. Classic spices include nutmeg and cinnamon, but you can also experiment with other varieties like clove and star anise.

Here is an example of a vegan-friendly eggnog recipe:

  • 2 cups dairy-free milk
  • 1–2 tbsp sweetener of choice (e.g., maple syrup, coconut sugar, agave)
  • ¼ cup soaked cashews or coconut cream (for a rich, creamy texture)
  • 1–2 tsp favorite spices (e.g., cinnamon, cardamom, nutmeg, star anise)
  • Optional: add a teaspoon of vanilla extract or top with whipped coconut cream


  1. Blend all ingredients in a blender on high speed (1–2 minutes). Make sure to adjust any ingredients to your taste, adding more sweetener, milk, or spices if necessary.
  2. Serve chilled over ice or warmed (low-medium heat for 3–5 minutes) and enjoy!

Keto eggnog: low-carb indulgence

For those following a ketogenic diet, the high sugar content in traditional eggnog can pose a problem, but luckily, there are ways to go around this. Keto eggnog recipes are a low-carb alternative that maintains the creamy richness without sacrificing flavor. Unsweetened cashew, soy, almond, or coconut milk replaces regular milk. Additionally, heavy cream, grass-fed butter, and/or coconut oil can all add a rich, creamy texture you might crave.

When it comes to sweeteners, opt for very low- or no-carb sweeteners like erythritol (sugar alcohol), stevia, or monk fruit. Try to avoid artificial sweeteners as these can have negative health effects like increasing risks for cardiovascular disease and cancer. And of course, one can’t forget egg yolks, and a touch of warming spices like nutmeg, cardamom, and cinnamon.

Here is an example of a classic keto eggnog recipe:

  • 1 cup milk
  • 1 cup heavy cream
  • 3 egg yolks
  • 1 tsp vanilla extract
  • 1–3 tbsp sweetener of choice (e.g., erythritol, stevia, or monk fruit)
  • 2 tsp favorite spices (e.g., cinnamon, cardamom, nutmeg, star anise)


  1. Whisk egg yolks and sweetener in a bowl until the sweetener is dissolved and a rich, creamy ribbon is formed (about 5 minutes).
  2. On medium heat, warm all other ingredients together. Remove from heat and temper the egg yolk mixture with the warm liquid (tempering means to very slowly add the warmed liquid a spoonful at a time to the eggs, making sure not to create scrambled eggs).
  3. Once fully incorporated, return to low-medium heat for 10 minutes. It's done once the mixture coats the back of a spoon. Take it off the heat, add your favorite garnish, and enjoy warmed or chilled over ice.

Comparing the nutritional values

You'll notice that some ingredients are very similar, while others are unique depending on the dietary approach. Here is a quick and easy chart to help you compare different eggnog recipes based on specific needs:

Type/ingredient Milk EggsSweetenerCreamy texture boostSpices
Traditional Cow's milk and/or creamEgg yolks Sugar Some recipes add heavy cream Cinnamon, nutmeg, cloves, cardamom, star anise
VeganDairy-free milk like almond, soy, cashew, or oatNoneNon-animal-produced or plant-based: cane sugar, coconut sugar, agave, maple syrup; low-carb plant sweeteners like stevia or monk fruit Soaked, ground cashews, coconut cream, or coconut oil Cinnamon, nutmeg, cloves, cardamom, star anise
KetoLow-carb or high-fat milk like unsweetened almond, soy, or heavy cream Egg yolksLow- or no-carb sweeteners like stevia or monk fruit; sugar alcohols like erythritol (best to avoid synthetic sweeteners like aspartame or acesulfame-KGrass-fed butter, coconut oil, or heavy cream Cinnamon, nutmeg, cloves, cardamom, star anise

Things to consider

Flavor enhancers. Experiment with flavor additions like vanilla extract, orange zest, cardamom, or a dash of almond extract to personalize your eggnog recipe.

Textural considerations. Desired consistency can be different for everyone; some people love a super rich and creamy eggnog, while others may not. Try adjusting the thickness with more or less cashews, cream (coconut or heavy cream), butter, or coconut oil to achieve the perfect texture.

Garnishes and presentation. Take your eggnog to the next level by garnishing it with a cinnamon stick, a sprinkle of cocoa powder, or even a dollop of whipped cream (vegan or traditional) for an extra festive touch.

Eggnog is a forgiving and versatile winter favorite. You can get creative by trying different combinations of ingredients, making appropriate substitutions or omissions, and finding the perfect fit for your ideal dietary needs. Whether you're sipping on a traditional version, indulging in a vegan alternative, or opting for a keto-friendly recipe, the world of eggnog offers something for everyone. No matter your lifestyle and taste preferences, you can enjoy the rich, creamy goodness of eggnog to make your cold season perfect.

Key takeaways:

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