Egg Nog (Keto)

This is a light, frothy nog…not a custardy, heavy nog. Nonetheless, it is festive and delicious!

Keto Egg Nog
4 servings // 309 calories, 9.5 net carbs

3 large organic eggs
2 tablespoons yacon syrup*
cup whole grass-fed milk
1/2 cup heavy grass-fed cream
1/2 cup dark rum (or cognac)
1/4 teaspoon cinnamon
Pinch of nutmeg
A few drops of vanilla extract

Separate the eggs. Separate the eggs, placing the yolks in a medium bowl and the whites in a large bowl. Cover the whites and refrigerate until needed.

Whisk the yolks with the yacon syrup. Add the syrup to the yolks and whisk by hand until the mixture is smooth, creamy, and lightened to a lemon-yellow color.

Whisk in the milk, cream, and liquor and flavorings. Add the milk, cream, liquor,  cinnamon, nutmeg, and vanilla. Whisk until combined.

Whisk the egg whites. Just before serving, whisk the reserved egg whites until the whites form stiff peaks.

Fold the egg whites into the eggnog. Transfer the beaten egg whites to the bowl with the eggnog and gently fold or stir the whites into the base — this gives the eggnog a frothy, extra-creamy texture. Some of the egg whites will also float to the top, like cappuccino foam.

To serve, sprinkle with cinnamon or nutmeg.


*Yacon syrup is low on the glycemic index, because about half the carbs are indigestible fiber. The flavor is in the caramel direction, so it’s delicious in this recipe.