Healthier Eggnog Recipe

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Christmas is this Friday! For many families, eggnog is a timeless tradition during the holidays but it comes with a hefty amount of calories (around 180 calories for 4 ounces). For those who crave the flavor on a regular basis try out this recipe for a healthy eggnog smoothie:

Recipe from NC EFNEP


  • ½ Cup Lowfat Vanilla Yogurt
  • ½ Teaspoon Cinnamon 
  • ¼ Teaspoon Nutmeg 
  • 1 Banana (sliced and frozen) 
  • ½ Cup Milk, Skim or 1% 


  • Combine all ingredients except the nutmeg
  • Blend until smooth
  • Serve in a glass and sprinkle with nutmeg

Nutrition Information per Serving

  • Serving Size: 12 ounces
  • Calories: 260 calories
  • Fat: 2 grams
  • Sodium: 140 mg
  • Carbohydrates: 52 grams
  • Fiber: 4 grams
  • Sugar: 37 grams (Includes 8g Added Sugars)
  • Protein: 11 grams

For those making traditional eggnog recipes or those who plan to indulge in the “real stuff,”make sure to keep these food safety tips in mind:

  • If using pasteurized eggs (labeled on carton), you can consume without heating, just chill the final mix and enjoy!
  • If using unpasteurized eggs, make sure to heat the mix to 160 degrees Fahrenheit while stirring, to kill harmful bacteria that may be present.
  • Note that adding alcohol will NOT kill bacteria in unpasteurized eggs; it must be heated to 160 degrees Fahrenheit (use a digital food thermometer for accuracy).

To get more information and watch an eggnog recipe demo from NC State Extension food safety specialist, Ben Chapman, click here.

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2 thoughts on “Healthier Eggnog Recipe

  1. I am eating about half of what I used to eat, last week I only lost 4oz,this week only 2 oz. I don’t understand why I am not losing weight.

    1. Hi Myrtle, we recommend that you consult with your primary medical care provider or a Registered Dietitian Nutritionist (RDN) to discuss your nutrition goals and get advice on how to achieve them.

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