Protein eggnog (alcohol-free)
15 min · 26 g protein · 228 cals / serving
Thick, creamy, nutmeg-scented eggnog for the whole family: a gently cooked milk-and-egg custard, chilled, then blended with vanilla casein protein until frothy and rich. It tastes like the holiday carton, with a fraction of the sugar and a real dose of protein.
Ingredients
- 1 3/4 cups + 2 tbsp skim milk
- 2 large eggs
- 2 tsp maple syrup
- 1 pinch stevia, pure stevia powder, or sweetener to taste
- 1/2 tsp nutmeg, freshly grated if you can, plus extra to finish
- 1/4 tsp ground cinnamon
- 1 scoop (30 g) casein protein powder, vanilla
- 1 tsp vanilla extract
Steps
- Whisk the milk, eggs, maple syrup, stevia, nutmeg and cinnamon together in a saucepan until no streaks of egg remain.
- Set over medium-low heat and stir constantly with a spatula, scraping the bottom, for 6–8 minutes until it reaches 160°F on a thermometer and is just slightly thicker than milk; the real body comes from the casein in step 3. Do not let it boil or it will scramble. Pour it straight into a jug through a sieve, cover and chill for at least 2 hours.
- Pour the cold custard into a blender with the casein and vanilla and blend for 20–30 seconds until thick and frothy. Pour into two glasses and finish with a little grated nutmeg.
Good to know
Why cook it at all?
Heating the eggs to 160°F makes them safe to drink, and it is also what gives eggnog its custardy body. If you use pasteurised eggs you can skip the cooking and blend everything cold, but it will be thinner.
Can I make it richer?
Use whole milk instead of skim for a creamier, more traditional eggnog, at about 62 instead of 75.
Why casein instead of whey?
Casein thickens as it blends, which gives the eggnog body without cream. Vanilla whey works too, at about the same score, but the drink will be thinner and foamier.
Per
- Calories
- 78
- Protein
- (47%)
- 9 g
- Fat
- (23%)
- 2 g
- Carbohydrates
- (30%)
- 6 g
- of which sugar
- 5 g
- Fiber
- <1 g
- Sodium
- 73 mg
More breakfast
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 456 kcal goes into the pot and 597 g of ingredients comes out as about 585 g of food: 78 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.