Keto-Friendly Eggnog Recipe
Summary
This short recipe video from Dr. Berg demonstrates how to make a ketogenic diet-friendly version of traditional eggnog. The recipe uses low-carb, high-fat ingredients and keto-friendly sweeteners as sugar substitutes. It is simple to blend together and serves as a holiday-appropriate treat without breaking ketosis.
Key Takeaways
- Heavy cream and coconut milk form the fat-rich base of this keto eggnog, replacing sugary dairy blends
- Pasture-raised raw eggs are recommended for best quality; the risk of salmonella from high-quality eggs is described as very low
- Xylitol is the preferred sweetener, though alternatives like Swerve, erythritol, or stevia can be substituted based on individual tolerance
- Spices (cinnamon, allspice, and vanilla) provide flavor without adding significant carbohydrates
- The recipe contains no alcohol, keeping it strictly keto-compatible
- Ingredient quality matters — grass-fed heavy cream and pasture-raised eggs are specifically called out
Details
Ingredients & Quantities
| Ingredient | Amount |
|---|---|
| Heavy cream (grass-fed) | 2 cups |
| Coconut milk | 1 cup |
| Large eggs (pasture-raised) | 4 |
| Xylitol (or substitute) | 3 tablespoons |
| Vanilla extract | 1 teaspoon |
| Cinnamon | 2 teaspoons |
| Allspice | 1 teaspoon |
Preparation: Blend all ingredients together until smooth.
Sweetener Options
Dr. Berg notes that xylitol is his preference, but acknowledges it does have a modest effect on glycemic index. For those more sensitive to blood sugar impact, the following substitutions are suggested:
- Swerve (erythritol blend)
- Erythritol on its own
- Stevia — approximately 10 drops
Raw Egg Safety
The recipe calls for raw, pasture-raised eggs. Dr. Berg states that salmonella risk from high-quality eggs is rare, and that pasteurized eggs can be used as an alternative for those who remain concerned.
Why It’s Keto-Friendly
Traditional eggnog contains high amounts of sugar and processed dairy, making it incompatible with ketogenic diet principles. This version replaces sugar with low-glycemic sweeteners and uses full-fat dairy sources that support ketosis by keeping carbohydrate content minimal while maintaining a high fat ratio.