A toast to tradition: A nutritional and historical look at EGGNOG

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Eggnog's origin can be traced back to medieval Europe's "posset," a hot, spiced milk drink curdled with ale or wine. By the 17th century, sherry and rum had replaced ale, making it a luxurious holiday drink in Colonial America.

Today, eggnog is consumed globally, with variations like Mexico’s "rompope" and Peru’s pisco-infused versions.

Traditional non-alcoholic eggnog (4 oz) contains 200 calories, 10g fat and is rich in protein, calcium and vitamins A and D.

Vegan alternatives, made with almond or coconut milk, are lower in calories and fat.

You can reduce eggnog's sugar content by using honey or maple syrup instead of granulated sugar. You can also use plant-based milk (e.g., almond or coconut) for a lighter option. Vegan recipes offer a creamy, festive alternative without eggs or dairy.

As the holiday season approaches, the aroma of cinnamon, nutmeg and pine fills the air, and with it comes the tradition of sipping on a creamy, indulgent drink: eggnog. Whether you’re gathering around the fireplace or attending a festive party, eggnog is a beloved holiday treat that has been enjoyed for centuries.

But what exactly is eggnog? Where did it come from and is it a healthy choice for the holidays?

Keep reading to learn more about the nutritional profile, health benefits and rich history of this seasonal favorite.

The origins of eggnog

Eggnog’s roots trace back to medieval Europe, where a drink called "posset" was popular. Posset was a mixture of hot, sweetened milk curdled with ale or wine, often spiced with ingredients like figs and eggs.

By the 17th century, sherry had replaced ale or wine, making posset a luxurious drink reserved for special occasions. This rich beverage eventually made its way to Colonial America, where rum from the Caribbean became the liquor of choice. (Related: Here’s a healthy and delicious tiger nut gingerbread cookie recipe you’ll love.)

The exact moment when posset became known as eggnog is unknown, but the popularity of this drink soared. In fact, eggnog’s appeal was so strong that it sparked a riot at West Point in 1826. When cadets were told they would be served alcohol-free eggnog, they smuggled in whiskey, leading to the infamous Eggnog Riot.

Today, eggnog remains a symbol of celebration and togetherness, with variations like Mexico’s "rompope" and Peru’s pisco-infused version adding to its global charm.

A nutrient-rich holiday drink

Eggnog is undeniably rich and creamy, but its nutrient content varies depending on the recipe and ingredients used. A four-ounce serving of traditional, non-alcoholic eggnog contains about 200 calories and 10 grams of fat.

While this may seem indulgent, it is worth noting that eggnog is packed with nutrients like protein, calcium and vitamins A and D, thanks to its milk and egg base.

However, adding alcohol, such as brandy or whiskey, increases its calorie count. For example, a single ounce of brandy adds 65 calories, and many recipes call for double that amount. This can push the calorie count of a single serving to 265 – 330 calories.

Meanwhile, vegan versions of eggnog made with almond or coconut milk are lower in calories and fat, making them a lighter alternative for those watching their intake.

Despite its indulgent reputation, eggnog offers several health benefits. The combination of milk and eggs provides a good source of protein, which is essential for muscle repair and growth. The calcium in milk supports bone health, while vitamins A and D promote good health and support healthy skin.

The warm spices often added to eggnog, such as cinnamon and nutmeg, also offer health perks. Cinnamon, for instance, has been shown to boost overall well-being, while nutmeg contains antioxidants that can also support good health.

These spices not only enhance the flavor of eggnog but also add a touch of wellness to your holiday celebration.

Making eggnog healthier: Tips for a guilt-free treat

If you’re concerned about the sugar and calorie content of traditional eggnog, there are several ways to enjoy a healthier version. One option is to reduce the amount of sugar in your recipe. Instead of using granulated sugar, try a natural sweetener like honey or maple syrup, which can add a subtle flavor boost without causing blood sugar spikes.

Another approach is to use plant-based milk, such as almond or coconut milk, as the base. These alternatives are lower in calories and fat, making them a great choice for those looking to lighten up their eggnog.

You can also skip the alcohol if you’re watching your calorie intake or prefer a non-alcoholic option. Making a booze-free eggnog reduces your caloric intake by almost 100 calories. If serving a non-alcoholic eggnog is not an option, try cutting your alcohol serving in half.

If you want to avoid the health risks of using raw eggs, consider using pasteurized eggs or a vegan recipe. Pasteurized eggs are heat-treated to eliminate bacteria like Salmonella, ensuring a safer option for everyone. You can also heat your eggnog to at least 160 F (71 C), which is sufficient to kill most pathogens. Alternatively, you can buy store-bought eggnog, which is pasteurized and ready to drink without heating.

Vegan versions, made with ingredients like cashews and spices, offer a creamy texture and festive flavor without the need for eggs or dairy.

Eggnog’s versatility has led to countless variations across the globe. In Mexico, "rompope" combines almond paste and milk with spices like vanilla and cinnamon.

Puerto Rican "coquito" swaps heavy cream for coconut milk. These adaptations showcase the creativity and cultural diversity of eggnog, making it a truly international holiday treat.

A healthy eggnog recipe to try for the holidays

The recipe below uses plant-based milk instead of whole milk, light coconut milk instead of heavy cream, and maple syrup or honey instead of refined sugar.

This healthy version is easy to make and is just as creamy and delicious as classic eggnog.

Ingredients:

4 Cups unsweetened almond milk (or your preferred plant-based milk)

1 Cup coconut milk (canned, light)

1/3 Cup honey or maple syrup

6 Large egg yolks

1 Teaspoon vanilla extract

1 Teaspoon nutmeg

1/2 Teaspoon cinnamon

1/4 Teaspoon ground cloves

1/2 Cup spiced rum or bourbon (optional, adjust to taste)

Instructions:

Combine the almond milk, coconut milk and honey or maple syrup in a medium saucepan. Heat the mixture over medium heat. Stir frequently to prevent burning or scorching. Keep stirring until the mixture is warm but not boiling.

Whisk the egg yolks in a mixing bowl. Slowly pour the warm milk mixture into the egg yolks and whisk constantly to prevent curdling.

Pour the combined mixture back into the saucepan and cook over low to medium heat. Stir constantly until the mixture thickens slightly for about five to seven minutes. Do not let the eggnog boil.

Remove the saucepan from the heat and stir in the vanilla extract, cinnamon, cloves, nutmeg and optional rum or bourbon.

Strain the eggnog to remove cooked bits of egg.

Chill the eggnog in the refrigerator for at least four hours or overnight.

Stir the eggnog before serving. Best enjoyed chilled.

Notes:

It is normal for the eggnog to thicken more as it cools. However, if the eggnog is too thick after refrigeration, whisk in a bit of additional plant-based or coconut milk to reach your desired consistency before serving.

It is also normal for eggnog to separate a bit over time. Stir it before serving to blend the ingredients back together and ensure an even texture.

Eggnog is more than just a holiday drink — it is a symbol of joy, tradition and togetherness. While it may be indulgent, it also offers nutritional benefits and can be enjoyed in healthier forms. Whether you’re sipping on a classic recipe or experimenting with vegan alternatives, eggnog is a delightful way to celebrate the season.

Visit Superfood.news to browse other healthy ingredients that you can incorporate into your holiday menu.

Watch the video below to learn how to make Maple Eggnog at home.

This video is from the Health Ranger Store channel on Brighteon.com.