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• The Sugar Free Eggnog I Make Every Holiday Season
• Ingredients & Substitutions
• How To Make Sugar Free Eggnog
• My Tips For The Best Texture
• Sugar Free Eggnog Recipe card
• Recipe Reviews

The Sugar Free Eggnog I Make Every Holiday Season

I used to think I didn’t really like eggnog… until I made it myself. The kind from the store was always too thick and overly sweet for me — and packed with sugar I didn’t want. But once I started making this sugar free eggnog from scratch, it became a holiday tradition. Here’s why I keep making it every year:

• Sweet, creamy, and more than just drinkable – Store-bought eggnog always felt like too much. This one is still smooth, thick, and rich, but not cloyingly so.
• Made like the classic, just cleaner – My process to make this sugar free eggnog is just like the sugary version, so it tastes just like traditional eggnog. Except with clean ingredients and no added sugar.
• Special diet friendly, but doesn’t taste like it – Yep, this is keto eggnog (you’d never know), and it’s naturally gluten free. I’ve also included substitutions to make it dairy free or nut free if needed. I promise it doesn’t taste that way — it’s rich and sweet just like you’d expect.
• Make it spiked or not – You can keep it kid-friendly, or spike it for the adults. I usually serve it with holiday dinner ( prime rib , green beans , and mashed cauliflower ), but sometimes it ends up being the dessert, too.

Once you try my homemade version, I think you’ll skip the store-bought eggnog for good. Make it with me!

“This is delicious! I’m totally in love with the Wholesome Yum allulose/monk fruit blend. I bought it specifically to make this nog and wow, it’s so wonderful to have a sugar sub that doesn’t have the cooling effect. Thanks so much for the recipe!!”

-Sarah

More Reviews

Ingredients & Substitutions

Here I explain the best ingredients for my sugar free eggnog recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Egg Yolks – The main ingredient that gives eggnog its classic richness. Make sure your eggs are fresh, since this recipe gets cooked only briefly. And don’t toss the egg whites! I save mine for coconut macaroons or angel food cake — both of which happen to go perfectly with a glass of sugar free eggnog.
• Besti Powdered Monk Fruit Allulose Blend – Many sweeteners (even powdered ones) aren’t great for keto eggnog because they don’t dissolve well or can crystallize in the fridge. I highly recommend powdered Besti to avoid these issues! Besides, it tastes amazing — just like sugar with no aftertaste or carbs. The only other alternatives I recommend here are plain powdered allulose (increase the amount to 1/2 cup) or pure concentrated liquid drops of monk fruit or stevia (they’ll work but you’ll need much less, to taste). Avoid cup-for-cup sugar replacements labeled “monk fruit” or “stevia”, as these are typically blended with erythritol. Erythritol has the dissolving and crystallizing issues I described, and will leave your eggnog gritty.
• Almond Milk & Heavy Cream – This is my go-to combo to replace milk or half & half in recipes without the sugar of regular milk. You can use coconut milk beverage in place of the almond milk for a nut-free option, or full-fat canned coconut milk in place of heavy cream for a dairy-free option. Regular dairy milk also works instead of almond milk if you don’t need this to be keto eggnog and only refined sugar free.
• Add-Ins – Cinnamon , nutmeg , and vanilla extract to get that classic holiday flavor. You can adjust the spice amounts to make it as warm or mild as you like.
• Bourbon – Optional, but it adds a cozy, festive flavor for the adults. You can also use rum or brandy if you prefer.

How To Make Sugar Free Eggnog

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Whisk the yolks and powdered Besti. In a large mixing bowl, use a hand mixer to beat the yolks, until they’re light and creamy. Mix in powdered Besti, until it dissolves completely. (This is important — and exactly why I recommend this sweetener, as others won’t dissolve well.)
2. Warm the milk and cream. Add the almond milk, heavy cream, cinnamon, and nutmeg to a saucepan . Heat gently until the mixture starts to bubble around the edges. Remove from heat and stir in the vanilla.

1. Temper the yolks. Slowly pour the hot milk mixture into the yolks while whisking constantly. This is called tempering.
2. Thicken it up. Pour everything back into the pan and cook over low heat, whisking the whole time, until it starts to thicken. Don’t let it boil.
3. Add the bourbon (optional). If you’re using it, now’s the time to stir it in.
4. Chill and serve. Transfer the sugar free eggnog to a jar or pitcher, cover, and refrigerate until it’s nice and cold. I like to serve it with sugar free whipped cream and a sprinkle of cinnamon on top.

My Tips For The Best Texture

• Can you use whole eggs for eggnog? Yes, but I don’t recommend it. The yolks are the rich, creamy part, while the whites can give your eggnog a slimy texture or even curds.
• When pouring the milk into the yolks, whisk constantly. This keeps the eggs from scrambling.
• Don’t let your sugar free eggnog boil. It’s important to keep the heat low and whisk often. If the mixture boils, it can curdle or turn grainy.
• A candy thermometer is helpful for thickening. You’re going for about 160 degrees F. I didn’t want another gadget, so I just use my regular meat thermometer and it works just fine.
• If you want less alcohol, you can stir in the bourbon during the thickening step. That way, some of the alcohol cooks off. Or skip it and use a splash of bourbon extract instead for the same cozy flavor.
• This sugar free eggnog is mildly sweet, but not super sweet. If you like a lot of sweetness, use 1/2 cup of Besti powdered sweetener instead of 1/3 cup. You can also easily add more after cooking, since Besti dissolves well.
• Eggnog thickens more as it cools, so don’t judge the texture while it’s warm. I like to make it ahead and let it sit in the fridge for a few hours. It gets thicker and the flavors develop more, too.
• If your eggnog turns out thinner than you’d like: Try blending in about 1/8 teaspoon of xanthan gum. (You’ll need a blender and sprinkle it on top before blending, to prevent clumps.) You might also be able to reheat the mixture gently and repeat the tempering process with an additional 1-2 egg yolks.

Ingredients

Tap underlined ingredients to see the ones I use.

• 6 large Egg yolks ▢
• 1/3 cup Besti Powdered Monk Fruit Allulose Blend (or 1/2 cup if you want it very sweet) ▢
• 1 1/2 cups Unsweetened almond milk (or coconut milk beverage for nut-free) ▢
• 1 1/2 cups Heavy cream (or coconut cream for dairy-free) ▢
• 1/2 tsp Nutmeg ▢
• 1/2 tsp Cinnamon ▢
• 1 cup Bourbon (optional) ▢
• 1 tsp Vanilla extract ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large bowl, use a hand mixer to beat the yolks, until light yellow in color. Add powdered Besti a little bit at a time, beating constantly, until dissolved. Set aside.
2. In a medium saucepan , combine the almond milk, cream, cinnamon, and nutmeg. Bring the mixture to a gentle boil, stirring occasionally. Remove from heat immediately once it starts to boil. Stir in the vanilla.
3. While whisking constantly, pour the hot milk mixture into the bowl with the yolks in a thin stream. This is called tempering.
4. Pour the mixture back into the saucepan. Heat over medium-low heat, whisking constantly, until the mixture thickens slightly or reaches 160 degrees F (71 degrees C). Do not let it boil. It will thicken more as it cools.
5. If you want to add bourbon, add it now. (This is not required, but your eggnog will keep for longer if you do.)
6. Pour the sugar free eggnog into a bowl, bottle, or pitcher, cover, and refrigerate for at least 3-4 hours , until cold, or longer until ready to serve.
7. Serve with sugar-free whipped cream , cinnamon, and nutmeg for garnish.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 3/4 cup

• Tips: Check out my recipe tips above to help you get the perfect smooth, thick, and creamy texture.
• Storage & meal prep: Keep sugar free eggnog in the fridge for up to 3 days, or up to 2-3 weeks if you add enough bourbon (about 5% of the volume). I don’t recommend freezing this recipe.
• Note on nutrition info: I didn’t include the optional bourbon. Adding it will increase the calories.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sugar Free Eggnog

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Sugar Free Eggnog

My sugar free eggnog is thick, rich, creamy, and tastes like the regular kind. The perfect healthier, festive treat for the holidays!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/eggnog/

Ingredients

• 6 large Egg yolks
• 1/3 cup Besti Powdered Monk Fruit Allulose Blend (or 1/2 cup if you want it very sweet)
• 1 1/2 cups Unsweetened almond milk (or coconut milk beverage for nut-free)
• 1 1/2 cups Heavy cream (or coconut cream for dairy-free)
• 1/2 tsp Nutmeg
• 1/2 tsp Cinnamon
• 1 cup Bourbon (optional)
• 1 tsp Vanilla extract

Instructions

1. In a large bowl, use a hand mixer to beat the yolks, until light yellow in color. Add powdered Besti a little bit at a time, beating constantly, until dissolved. Set aside.
2. In a medium saucepan , combine the almond milk, cream, cinnamon, and nutmeg. Bring the mixture to a gentle boil, stirring occasionally. Remove from heat immediately once it starts to boil. Stir in the vanilla.
3. While whisking constantly, pour the hot milk mixture into the bowl with the yolks in a thin stream. This is called tempering.
4. Pour the mixture back into the saucepan. Heat over medium-low heat, whisking constantly, until the mixture thickens slightly or reaches 160 degrees F (71 degrees C). Do not let it boil. It will thicken more as it cools.
5. If you want to add bourbon, add it now. (This is not required, but your eggnog will keep for longer if you do.)
6. Pour the sugar free eggnog into a bowl, bottle, or pitcher, cover, and refrigerate for at least 3-4 hours , until cold, or longer until ready to serve.
7. Serve with sugar-free whipped cream , cinnamon, and nutmeg for garnish.

Maya’s Recipe Notes

Serving size: 3/4 cup

• Tips: Check out my recipe tips above to help you get the perfect smooth, thick, and creamy texture.
• Storage & meal prep: Keep sugar free eggnog in the fridge for up to 3 days, or up to 2-3 weeks if you add enough bourbon (about 5% of the volume). I don’t recommend freezing this recipe.
• Note on nutrition info: I didn’t include the optional bourbon. Adding it will increase the calories.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)