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Dukan Diet Recipe: Sugar-Free Eggnog

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Sugar-Free Eggnog, (c) Lynn Daue at Blogcritics.org
With the holidays upon us, the grocery stores are full of party platters and pre-made pies, the air is fragrant with pine and cinnamon, and our neighbors are hosting parties left and right, serving up delicious, decadent dishes made to tempt the palate.

This is great, unless you’re following a low-carb, low-fat diet. In that case, the grocery store becomes a minefield with sugar bombs waiting to blow up at every turn down the aisle. The deliciously-scented air becomes an offending odor, attacking your senses. And that holiday party at Bob’s house? Just became your most taxing trial of self-control.

If you feel like you’re missing out on the holiday cheer because of your weight loss program, don’t worry. Not only are you not alone, but you also have a recipe in your back pocket to save you from the pitfalls of the potluck table: Sugar-Free Eggnog.

Sweet, light, and high in protein, this recipe fulfills cravings for desserts and delicacies while also being kind to your body. It’s not as creamy as its full-fat cousin, but it’s a reasonable subsitutute that will help to get you to your goal.

Sugar-Free Eggnog


  • 8 oz. fat-free milk
  • 1 egg yolk
  • 2-3 tsp. Splenda
  • splash vanilla extract
  • splash rum extract (optional)
  • cinnamon and nutmeg to taste


  1. In a microwave-safe mug, warm milk in microwave for about 1 minute.
  2. In a small bowl, beat egg yolk and Splenda until creamy. Add to milk. Stir until combined.
  3. Stir in vanilla extract and, if using, rum extract. Top with cinnamon and nutmeg and enjoy!

Makes one serving.

This recipe can be multiplied for parties or to enjoy while decorating the home for the holidays. If you’re uncomfortable drinking uncooked egg yolks, try substituting with pasteurized egg yolks. You can either pasteurize them yourself at home, or you can purchase powdered, pasteurized egg yolks and reconstitute them with a bit of water. Of course, if you just want the taste of eggnog without going whole hog, warm a glass of milk, add Splenda and vanilla, top with cinnamon and nutmeg, and drink up!

Nutritional Info: Calories, 133; Calories from fat, 42; Total fat, 4.7g; Saturated fat, 1.7g; Cholesterol, 214mg; Sodium, 103mg; Total carbohydrates, 13.9g; Dietary fiber, 2.0g; Sugars,11.7g; Protein, 10.3g.

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About Lynn Daue

  • Andy

    This sounds great and I am going to try it tonight. I love egg not but I haven’t been able to have any since I went low carb. This recipe, at 13 grams, would be a nice treat.
    Thanks for sharing

  • Michelle

    I usually splurge around the holidays and go for a glass or two of the high test eggnog. I really do enjoy it. This version is great for those who really want to watch their fat intake.



  • Andy, Michelle, you’re welcome! Hope you enjoy!

  • There is sugar in the preparation. The number is 11 grams or more. A better idea is to add stevia or anise in place of sugar. Otherwise, the concoction looks good.

  • Dr.Maresca, good point. I would like to note that a) I’m not a doctor or a nutritionist and b) I’m not affiliated with the Dr. Dukan or http://www.dukandiet.org. As such, each person attempting to make this should consult with his or her doctor before consuming.

    That being said, there’s no sugar in the preparation, just Splenda. I believe the sugars come from the lactose in the fat-free milk. Do Stevia and anise have lower sugar content than Splenda? If so, I’ll have to look into it and give them a whirl.

    Thanks for your input and for helping keep our readers happy and healthy!

  • Molly Rose

    Lynn, Stevia has 0 carbs where Splenda is known for having some carbs. I personally use something similar to Splenda, it’s a local grocery stores brand but you might be able to find it elsewhere, its called My Choice Sweetener, it’s exactly like Splenda but it has no carbs.

    Stevia leaves a bad taste in your mouth and it lingers for longer than appreciated. So I avoid stevia now because of the weird taste.

    Milk, on average, has about 12 carbs per cup. Depending on brand and whatnot. I would recommend a low sugar soy milk, Silk makes one that is about 6 carbs per cup (I think… it’s been a while).

    I hope this helped!