Amazingly Simple Healthy Eggnog Recipe


Share with a friend

Amazingly Simple Healthy Eggnog Recipe

It’s that time of the year where grocery store coolers are lined with cartons of deliciously tempting eggnog. If you’re anything like me, eggnog presents a serious healthy shopping challenge. Thankfully, making your own healthy eggnog is pretty simple!

The Lowdown on Traditional Eggnog

A traditional eggnog recipe calls for cream, sugar, raw eggs, and spices. All these ingredients rack up an average of 224 calories, 20 g sugar, and 11 g fat per cup. [1] In comparison, the below eggnog recipe contains approximately 131 calories, 10 g sugar, and 4 g fat per cup.

In addition to saving yourself calories, making your own eggnog using tofu provides the added nutritional benefits of vegan protein and iron. It also provides the antioxidant activity of soy isoflavones.

The Secret Ingredient

So what’s the secret to a healthy version of eggnog? Tofu! Yep, you read it! Eggnog made from silken tofu is creamy and delicious.

Not only will this version of eggnog cut back on calories, but using tofu to make your own eggnog provides the added nutritional benefits of vegan protein and iron. It also provides the antioxidant activity of soy isoflavones. [2]

Recipe: Creamy Tofu Eggnog

The following recipe for Creamy Tofu Eggnog is simple enough to whip up for unexpected holiday guests or an anytime family treat. The key is to use silken tofu to achieve the smoothness of traditional eggnog. This recipe makes three servings.


  • 350 g (12 oz) pack of firm silken tofu (***must be silken)
  • 1 cup unsweetened soy milk
  • ½ cup cold water
  • ¼ tsp salt
  • 1 tbsp pure vanilla extract
  • ½ tsp nutmeg
  • 2 tbsp pure maple syrup


  1. Measure all ingredients into a food processor.
  2. Process on high until smooth and creamy.
  3. Pour into three glasses and sprinkle lightly with nutmeg.
  4. Enjoy.
Patience Lister, BSc

Patience Lister, BSc

A wellness writer who helps to inspire healthier & more sustainable food and supplement choices.

Back to blog
  • Green Soup with Crunchy Protein Topping Recipe

    Green Soup with Crunchy Protein Topping Recipe
    2 MINS

    Ingredients : Soup: 250 mL (1 cup) French shallot, chopped 2 cloves garlic, chopped 30 mL (2 tbsp.) butter 500 mL (2 cups) unpeeled potatoes, diced 1.5 L (6 cups)...

  • Heart Healthy Swaps

    Easy Food Swaps for a Heart Healthy Diet
    1 MIN

    When it comes to making better food choices for a healthier heart, it may be overwhelming knowing where to start. The good news is you don’t have to give up certain...

  • How to Care for Your Joints While Preparing for a Marathon

    How to Prepare Your Joints for a Marathon
    4 MINS

    Running a marathon is a real challenge for the body. It is an exercise of will, determination, focus and resilience, which needs muscles and the mind to work optimally. Good...