Forget About PSLs, Eggnog Season Is Almost Here (2024)

Certain things just feel right during the holidays: watching Home Alone (multiple times, of course), shopping online for family gifts given all the seasonal deals, and baking all kinds of cookies (gingerbread or sugar-style, preferably). And if you’re someone who likes a winter drink (or two) to sip on during holiday parties, odds are that eggnog is at the top of your list of things to look forward to.

In case you didn't know, it’s believed that eggnog originated in Britain, and was popularized during the holiday season because of its steamy and warm temperature and ~seasonal seasonings~ such as nutmeg, cinnamon, vanilla, and more. That said, while the popular drink has the word “egg” in its name, the actual ingredients remain a mystery to some. Honestly, does anyone really know what’s actually in eggnog?

Well, first things first, here’s what you should know. “Eggnog is made with egg yolks, cream, sugar, and alcohol,” explains Marissa Meshulam, RD, who is based in New York City. “It is very decadent and is a treat.” Translated: It tastes like dessert, and depending on the recipe may be a little high in calories. But as long as you’re drinking it in moderation, you should feel free to enjoy eggnog as you like.

If you’re still curious about the infamous holiday drink, the following are all your eggnog-related questions (who knew there would be so many, hah), as answered by experts.

So what's actually in eggnog?

Okay, here are the *full* details of what's actually in eggnog, according to New York-based dietitian, Keri Gans, RD, author of The Small Change Diet. Your typical batch of eggnog is made with heavy cream, whole milk, sugar, raw eggs (yolks and sometimes the whites, too), nutmeg, and some form of booze—usually rum, brandy, or Cognac.

Is eating raw eggs safe?

Raw eggs give 'nog that trademark creamy texture, but they do pose a slight risk, explains New York-based dietitian Erin Palinski-Wade, RDN. "Consuming unpasteurized raw eggs can increase your risk for food borne illness, including salmonella."

But before you toss out your carton, know that the risk of getting salmonella from an egg is pretty low (like one in 20,000). Still, if you are pregnant or have a compromised immune system, you might not want to risk food poisoning for the sake of a beverage.

One trick you can use, though, is tempering your eggs beforehand, which involves slowly adding hot milk, cinnamon, vanilla extract, and nutmeg to your egg mixture. This adds enough heat to the eggs that it may cook off any unwelcome bacteria. That said, note this: "While tempering eggs allows them to blend more smoothly into a recipe, it may not raise eggs to an internal temperature to destroy all risk of potential illness," explains Palinski-Wade.

To further reduce your risk, she recommends choosing pasteurized eggs, since they've been treated to kill off bacteria. You can also "pre-cook" your egg mixture to 160 degrees to ensure that your drink has zero risk of salmonella, per FoodSafety.gov. And FYI, even if you prefer to buy your eggnog from the store rather than making it yourself, you should still choose one with a label that tells you it's pasteurized, Palinski-Wade says.

Does eggnog have to include alcohol?

TBH, no drink really *needs* to contain alcohol—especially if you'd prefer it didn't. That means that, nope, eggnog does not have to include alcohol in order for it to be, well, eggnog, Gans explains. "However, if you choose to include alcohol in your drink, whiskey and rum are the most popular," Gans notes.

TL;DR, add alcohol if you want, skip it if you don't.

What does eggnog's nutrition look like though?

Compared to other drinks, it's pretty indulgent. “Eggnog is high in calories and saturated fat because of the whole milk and heavy cream. It's also loaded with sugar,” says Christy Brissette, R.D., president of 80 Twenty Nutrition.

Of course, toss in a shot of rum, and you’re adding another 64 calories for a total of about 176 calories per serving.

Chances are, though, most people actually don't measure that half-cup serving and stick with it. Brissette says most people actually drink at least a full cup—meaning you're taking in more like 288 calories per spiked drink.

Here’s a silver lining, though: Because it’s made with milk, eggnog is rich in calcium, magnesium, phosphorus, and vitamins A and D, adds Brissette.

And while the store-bought stuff is convenient (and sometimes has fewer calories and fat if it's made with skim or low-fat milk), Brissette suggests making your own. That way you can use whole foods and avoid the artificial ingredients—high-fructose corn syrup, artificial flavors, and coloring—found in many pre-mixed eggnogs.

How can I make eggnog a bit healthier?

Brissette recommends DIY-ing your own eggnog using skim milk or unsweetened almond milk. She also replaces the sugar in traditional recipes with monk fruit or stevia to cut back on calories and avoid added sugars.

You can also try out this healthy eggnog recipe (which serves four) from Erica Zellner, MS, LDN, a health coach at Parsley Health in California.

Healthy Eggnog Recipe by Erica Zellner

What You'll Need:

• 2 cups nut milk of choice (cashew or coconut recommended)
• 2 large pastured egg yolks
• 1/2 tsp vanilla extract
• 1 tsp freshly ground nutmeg(optional)
• 1 date or 1 tbs honey for sweetness (optional)
• cinnamon stick for simmering
  

How To Make:

1. Place nut milk, egg yolk, date or honey, and nutmeg into a blender; cover.
2. Blend until smooth and creamy (approximately 30-60 seconds).
3. Heat eggnog mixture (and optional cinnamon stick) in a medium saucepan over med-low heat.
4. Cook, stirring frequently for 5-7 minutes. Do not let the mixture boil! Your mixture may be frothy at first, but should thicken as it heats.
5. Strain eggnog through a fine mesh strainer or cheesecloth and serve.

As for other variations...

• Low-carb eggnog: Brissette says to use cream instead of milk (it's low in the sugar lactose) and a zero-calorie sweetener like monk fruit, stevia, or erythritol, which brings the carb count way down.
• Paleo eggnog: Swap cow's milk for sugar-free coconut milk (since dairy isn't permitted on the paleo diet). And sweeten with maple syrup or honey instead of refined sugar.
• Keto eggnog: Follow the same trick as making a low-carb eggnog, but skip the alcohol. (Sorry!) “Alcohol is metabolized similarly to a carb, so it will likely take you out of ketosis,” says Brissette.

The bottom line: If you enjoy this seasonal bevvie, go ahead and enjoy eggnog (in a mindful way!) during the holiday season.