Recipes, Drinks & Cocktails

Not-So-Heavy Nog Alternative

Every December I find myself craving eggnog. And every December a few sips of the rich and heavy version is pretty much enough to sate my appetite for an entire year. This lighter, more refreshing version is something I can drink (and crave) all season long.

Lightened Up Eggnog 1

Eggnog is pretty much just eggs, cream, sugar, and booze. While the healthfulness of the booze itself can’t be manipulated (if only!), everything else can get a simple swap-in that doesn’t sacrifice body and flavor: Greek yogurt for cream (I use this in cocktails all the time, don’t be freaked out about yogurt in your cup!), honey for sugar, and egg whites for eggs.

Lightened Up Eggnog 2

The result is as rich and frothy as the original, just not as heavy tasting. It’s light, smooth, and deliciously decadent, the creamy vehicle for rum and nutmeg it was always meant to be.

And because I love simplifying things around the holidays, I’m sharing this recipe in the easiest possible format: a batched blender recipe, which can easily be doubled if you’re serving a bigger crowd. Just don’t expect an icy, smoothie like texture — you won’t be adding enough ice for that, just enough to cool the drink as you would in a shaker. The upside is that you don’t add a lot of dilution, and the blender churns lots of air into the drink, giving you that perfect foamy head without all the effort you’d put into shaking it.

Lightened Up Eggnog


Colleen Jeffers


December 23, 2018


October 18, 2021


4 servings

Prep Time

5 minutes

Cook Time

5 minutes


  • 1 cup Aged rum (good quality)
  • ½ cup Greek yogurt
  • ¼ cup Honey
  • 2 Egg whites
  • Freshly grated nutmeg


  1. Add all but the egg whites to a blender and blend on high speed until all honey is dissolved.
  2. Add the egg whites and blend until frothy. Little chunks might appear in the froth — skim them off if you like, or just leave them (they’re fine and tasty to consume).
  3. Add either 4 extra large ‘king’ ice cubes (preferred) or 8 regular sized cubes. Blend until smooth.
  4. Pour into chilled glasses (just stick them in your freezer while you make the drink) and grate fresh nutmeg over top.

Nutrition Per Serving

Serving Size - 1 glass of eggnog
Calories - 178
Carbohydrate - 13g
Cholesterol - 5mg
Fiber - 0.1g
Protein - 11g
Fat - 2.1g
Saturated Fat - 1.6g
Sodium - 42mg
Sugar - 12.9g

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