Sugar Free Frozen Eggnog Recipe


How about a frozen eggnog recipe?  A SUGAR FREE, protein packed, super fast to whiz together *scrump-diddli-icious* frozen breakfast treat is on tap this Trim Healthy Tuesday.  Last week’s Holiday Sweets Cookbook Review & giveaway got me all ready for holiday goodies. sugar-free-buckeye-recipe

Speaking of which, the Sweeter Side of Candida cookbook is on sale at 20% off through November 21st with the code GWENSNEST.  (my affiliate link)  The buckeyes are amazing.

With high temps still in the upper 60’s here this is the perfect way to indulge in the flavors of the season without padding my derriere.  But hey…even if your temps are in the teens, you can still enjoy this yummy frozen eggnog recipe treat in front of the fireplace.

In the past, I never bothered with making real egg nog, because of all of the steps involving pasteurizing or heating the eggs, so imagine my DELIGHT at discovering pre-pasteurized egg whites in the carton. P1110321The base of this recipe is a “Keep Me On Plan” milkshake that my brilliant sister came up with and shared with me.  I love it because it’s quick, versatile, and filling, and there’s no bloated and regrettable sugar crash afterward.

Let’s get straight to the printable so you can go enjoy this frosty treat…don’t miss the dairy free, egg free, and latte versions in the notes!

Sugar Free Frozen Eggnog Recipe

4.0 from 1 reviews
Sugar Free Frozen Eggnog Recipe [FP or S]
Prep time
Total time
The nutmeg & rum really give this a delicious true egg nog flavor. No more icky fast food 'eggnog' shakes for me! I enjoy this as a dessert, a breakfast, or a quick on the go snack that keeps me going while I'm out on errands. The tweaks on the base recipe are endless...I'll be adding more in future weeks.
Recipe type: Drinks
Serves: 1
  • ½ c. cottage cheese (2% Daisy is my fave)
  • 1½- 2 c. ice
  • 1 c. unsweetened almond milk
  • ⅓ c. pasteurized egg white from a carton
    or 1 whole pastured egg* if you're so inclined (for S version)
  • ¼ c. cream (for S version)
  • 1½ tsp. vanilla extract
  • ¼ tsp. rum extract, optional
  • pinch of salt
  • 1 T Erythritol or stevia to taste, or 1 T. xylitol or Truvia
  • ¼ tsp. nutmeg
  • 1 scoop vanilla protein powder, optional
  1. Add all to the blender, and blend until smooth & creamy.
  2. For an S version, do not omit cream.
  3. Taste and adjust sweetness and flavorings to your liking.
  4. Garnish with a sprinkle of nutmeg & enjoy!
    *Whole or un-pasteurized egg is optional and at your discretion.
Note: I use this as an S style shake when running errands, and it does a great job of keeping me satisfied. If you're using it as a dessert, it's great to use the FP option, and you may omit the protein powder if pairing with another protein source or meal.
Dairy Free: Omit cottage cheese, cream, and almond milk, and use coconut milk instead. You may increase eggs to 2 for added protein & flavor if desired.
Egg Free: (Yes! Can you believe it!) Omit egg, and add 2-3 small dashes of gluccie as you're blending to give it more froth
Frozen Egg Nog Latte: Sub 1 cup cold coffee for almond milk.

to pin!

frozen eggnog pin

And now for LOTS more Trim & Healthy Inspiration…


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  1. Marcella Smith says

    Thank you so much for your blog and all the time you put into it. You have really helped me as I am still feeling new to THM. (5wks) It is so nice to have someone more experienced who is willing to share what they have learned with us newbies. Have a wonderful day and may God bless you and yours.

  2. Julia says

    Just made the Egg Nog smoothie! Yum! I did FP and added a little gluc to increase the creaminess. Looking forward to trying it S. thanks!!

  3. Joyfulmomof6 says

    I have been making an Egg Nog Recipe I found on THM Pinterest, but it you have to cook the yolk in a double boiler…I don’t always have time for that. This recipe of yours looks yummy and easy…can’t wait to try it.
    Thank you for all the work you put into your blog. I always look forward to Trim Healthy Tuesday.

  4. Collette Buffaloe says

    Sipping on the eggnog right now. DELISH! Made it S style, but I think I’ll make an FP version and take it to work tomorrow. YUM…

  5. Michelle says

    Um! WOW! That Frozen Eggnog was AMAZING! Yeah, might have to do that every day through the holiday’s to keep me from eating things I shouldn’t. My kids LOVED it too…I had to leave the room so they would leave me and it alone 😉

  6. Patty says

    Oh, wow! This was so good. My husband loves eggnog and he said this was delicious. Even my 14 yr old son who doesn’t want to eat “any of that weird THM stuff” liked it. I am so glad that we are getting away from sugar slowly and finding that food can still taste good. Thanks for sharing this recipe!

    • says

      I’d stick with the pasteurized carton eggs…haven’t tried the powder, but I think it’s far pricier and I’m not crazy about the health effects of spray drying on eggs.


  1. […] sure you link up on Gwen’s Nest today for Trim Healthy Tuesday!  Go to Trim Healthy Mama to buy the […]

  2. […] ever created were products of the Christmas season productions. (For a special treat try a HEALTHY EGGNOG for everyone!!! No sugar craze or crash from this one. […]