Is There Such a Thing as Sugar Free Egg Nog? Yes!

December 9, 2025 •

4 min read

While a traditional half-cup serving of egg nog can contain 19 to 25 grams of carbohydrates, it is entirely possible to enjoy a low-carb, sugar-free version. For those watching their sugar intake, dietary restrictions do not have to mean missing out on this holiday classic. Fortunately, many delicious and guilt-free alternatives exist, both homemade and store-bought, that capture the creamy, spiced flavor of traditional egg nog without the sugar overload.

Quick Summary

This article explores the various options for enjoying sugar-free egg nog, including simple homemade recipes using natural sugar substitutes, the characteristics of store-bought alternatives like syrups and nut-based drinks, and helpful comparisons to guide your choice.

Key Points

Homemade Options: Sugar-free egg nog is achievable at home using sugar substitutes like erythritol, allulose, or monk fruit.
Store-Bought Alternatives: Convenient sugar-free egg nog syrups and low-sugar plant-based nogs are available for purchase.
Healthier Ingredients: Ingredients like unsweetened almond milk and heavy cream can replace traditional sugary dairy for a low-carb base.
Proper Preparation: Tempered eggs are necessary for safety and to achieve the classic creamy texture in homemade versions.
Customizable Flavor: Homemade recipes allow you to control sweetness and spice levels to your preference.
Multiple Sweetener Choices: Different sugar substitutes offer unique taste profiles and benefits, so experimentation is key.

Homemade Sugar Free Egg Nog: The Ultimate Indulgence

Creating your own sugar-free egg nog at home offers the ultimate control over ingredients and flavor. For a creamy, rich result, many recipes rely on a combination of heavy cream, egg yolks, and alternative milks to achieve the classic custard-like consistency.

Keto and Low-Carb Recipe Ingredients

Sweeteners: Instead of refined sugar, you can use erythritol, allulose, monk fruit, or a blend of sugar substitutes to achieve the desired sweetness without the carbs. Allulose is a particularly good choice as it doesn’t have a noticeable aftertaste and has a similar effect on the body as sugar, without spiking glucose levels.
Dairy Base: A mixture of heavy cream and unsweetened almond or coconut milk provides a rich, creamy base that keeps the carb count low.
Eggs: For the classic custardy texture, fresh egg yolks are essential. To ensure safety, especially for those sensitive to raw eggs, the mixture is gently heated to a temperature of at least 160°F. This process, known as tempering, prevents the eggs from scrambling while cooking them thoroughly.
Spices and Flavorings: Freshly grated nutmeg, cinnamon, and a hint of vanilla or rum extract provide the quintessential holiday flavor profile.

Store-Bought Alternatives for Sugar Free Egg Nog

For those seeking convenience, the market offers several sugar-free and low-carb egg nog products. While full-scale dairy-based sugar-free nogs are rare, you can find excellent flavorful syrups and plant-based nogs that work well as alternatives.

Flavoring Syrups

Brands like DaVinci Gourmet and Skinny Mixes produce sugar-free egg nog syrups that are perfect for adding the signature flavor to coffee, cocktails, or milk. These are a convenient, calorie-free way to enjoy the taste without the rich texture of traditional egg nog.

Plant-Based Nogs

Companies have also introduced plant-based "nogs" made from almond, oat, or coconut milk. While not strictly sugar-free, they often contain significantly less sugar than their dairy counterparts. Some, like Harmless Harvest Coconut Nog, may contain no added sugars at all, and can be naturally sweet. These are great for those avoiding both sugar and dairy.

Comparison Table: Homemade vs. Store-Bought Sugar Free Egg Nog


Feature	Homemade Sugar Free Egg Nog	Store-Bought Sugar Free Syrup	Store-Bought Plant-Based Nog
Carb Count	Very low, especially when using low-carb sweeteners.	Zero or negligible.	Varies, but generally lower in sugar than dairy egg nog.
Ingredients	Whole eggs, heavy cream, alternative milk, spices, sugar substitutes.	Water, artificial sweeteners, thickeners, artificial flavors.	Plant milk, thickeners, spices, and sometimes added sugars.
Flavor Profile	Rich, creamy, and customizable to your preference.	Strong, concentrated egg nog flavor, often artificial.	Lighter, thinner consistency with varying spice levels.
Effort	Requires preparation, tempering eggs, and cooking time.	Just mix into your beverage or recipe.	No preparation needed; just pour and serve.
Texture	Thick, velvety, and most like a traditional egg nog.	Watery; does not provide a creamy base for the beverage.	Thinner consistency, depending on the brand and base used.

Choosing the Right Sugar Substitute

For a homemade version, the choice of sweetener is crucial for both taste and health benefits. Here are some popular options:

Erythritol: A sugar alcohol that is easily digested and doesn't cause blood sugar spikes. It has a cooling sensation that some people notice.
Allulose: A rare sugar that has a similar taste to traditional sugar with no aftertaste. It's excellent for cooking and baking because it caramelizes.
Monk Fruit: A natural, calorie-free sweetener derived from monk fruit. It's much sweeter than sugar, so a little goes a long way. Some people detect a slight aftertaste.
Stevia: Another natural, calorie-free option derived from the stevia plant. The aftertaste can be more pronounced than other sweeteners.

Conclusion: A Festive Treat for Everyone

So, is there such a thing as sugar free egg nog? Absolutely. With the right ingredients and a little effort, you can create a delectable, guilt-free version of this holiday favorite at home. Alternatively, convenient store-bought syrups and plant-based nogs offer quick solutions for adding that festive flavor to your routine. Whether homemade or from a bottle, enjoying a sugar-free holiday drink has never been easier or more delicious.

Homemade Bariatric Egg Nog Recipe (Protein-Packed)

For a high-protein, sugar-free nog, try this bariatric-friendly recipe:

Ingredients

2 large eggs
1 scoop vanilla protein powder
2 cups unsweetened almond milk
2-3 tbsp sugar-free sweetener
½ tsp nutmeg
½ tsp cinnamon
½ tsp vanilla extract
Pinch of salt

Instructions

Blend: Combine all ingredients in a blender until smooth.
Heat: Pour the mixture into a saucepan and whisk constantly over low heat until it thickens slightly. Use a thermometer to ensure the mixture reaches 160°F.
Strain and Chill: Strain the mixture and refrigerate for at least 2 hours to chill and thicken.
Serve: Top with a sprinkle of fresh nutmeg before serving cold.

This recipe provides a creamy, flavorful drink that is low in carbs and sugar while offering a protein boost, making it an excellent holiday treat.

This is an authoritative outbound link. While enjoying your homemade nog, it's always important to follow proper food safety practices, especially when using eggs, to ensure your holiday season is both delicious and safe.

Frequently Asked Questions

Yes, many sugar-free egg nog recipes are specifically designed for a keto diet, utilizing low-carb ingredients like heavy cream, almond milk, and keto-friendly sweeteners.

While pre-mixed sugar-free dairy nogs are rare, you can purchase sugar-free egg nog flavored syrups from brands like DaVinci Gourmet and Skinny Mixes, as well as plant-based nogs with low or no added sugar.

To make homemade egg nog safe, you must cook the mixture gently over medium-low heat, whisking constantly until it reaches 160°F. This process, called tempering, prevents the eggs from scrambling while cooking them to a safe temperature.

The best sugar substitute often depends on personal preference. Allulose is popular for its sugar-like taste without an aftertaste, while erythritol and monk fruit are also excellent, low-carb options.

Sugar-free egg nog can taste very similar to the traditional version, especially when made at home with quality ingredients and a good sugar substitute. However, the specific flavor and texture can vary depending on the chosen ingredients and sweeteners.

Yes, sugar-free egg nog is a diabetic-friendly alternative to the traditional version, which is high in carbs and sugar. A homemade, low-carb recipe will not cause a spike in blood sugar, allowing for a safer holiday treat.

Yes, you can make a vegan sugar-free egg nog by using plant-based milks like almond or coconut milk and replacing the egg yolks with a plant-based thickener, as seen in some plant-based 'nog' alternatives.