Creamy Low FODMAP Eggnog
Ingredients
MAKE GLUTEN FREEMakes 6 servings (makes 1/2 cup per serving)
EGGNOG
6
large egg yolk
104
white sugar
186
pure regular fat cream (if you have access to lactose free cream then use that, otherwise this amount of pure fat cream is low FODMAP per serving)
500
low FODMAP milk (we used lactose free cows milk)*
0.5
ground cinnamon*
0.25
ground nutmeg*
0.5
vanilla extract
Creamy Low FODMAP Eggnog
This creamy Low FODMAP eggnog is super dreamy and perfect for Christmas! It’s thick, sweet, creamy and smooth all at the same time. You can enjoy it alcohol-free (our preferred option) or mix in your low FODMAP alcohol of choice for a boozy Christmas treat.
If you want an egg- and dairy-free eggnog recipe, we have one of these too! You can find that recipe in the Premium Recipe area of our Recipe Club.
Note on toppings: This eggnog is delicious as is, or you can top it with a little whipped cream or coconut cream.
Note on alcohol: We prefer our eggnog alcohol free, however if you want to add a low FODMAP alcohol option to this recipe, try a little bit of brandy, bourbon or whiskey. Add when you serve or mix through with the vanilla.
Note on spices: We love using cinnamon in our eggnog, but if you prefer to use more nutmeg or add in a pinch of cloves or cardamon, feel free - this won’t significantly affect the FODMAP level of the recipe.
-
Gluten Free -
Low FODMAP -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 6 (makes 1/2 cup per serving)
EGGNOG
6
large egg yolk
104
white sugar
186
pure regular fat cream (if you have access to lactose free cream then use that, otherwise this amount of pure fat cream is low FODMAP per serving)
500
low FODMAP milk (we used lactose free cows milk)*
0.5
ground cinnamon*
0.25
ground nutmeg*
0.5
vanilla extract
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
400
Fat
27.4g
Saturates
12.7g
Protein
10.3g
Carbs
28.2g
Sugars
23g
Fibre
0.4g
Salt
0.1g
Iron
1.8mg
Calcium
195.4mg
Calories
373
Fat
27.4g
Saturates
12.8g
Protein
10.4g
Carbs
21.6g
Sugars
19.3g
Fibre
0.3g
Salt
0.1g
Iron
1.9mg
Calcium
250.4mg
Calories
400
Fat
27.4g
Saturates
12.7g
Protein
10.3g
Carbs
28.2g
Sugars
23g
Fibre
0.4g
Salt
0.1g
Iron
1.8mg
Calcium
195.4mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Separate the egg yolks and whites. Place the egg whites to the side to use in a separate recipe - they are fantastic in meringues or an omelette.
- Transfer the egg yolks to a large bowl and whisk through the white sugar until thick and creamy.
- Place the cream, milk, cinnamon and nutmeg into a saucepan. Place over medium heat and bring the mixture almost to a simmer, stirring frequently - remove from the heat just as bubbles start to form and before the liquid boils - you don’t want the milk to curdle.
- Remove the saucepan from the heat. Using a large spoon, transfer the hot milk mixture into the egg yolk bowl, whisking continuously as you go to stop the eggs from curdling. Repeat this process until most of the milk mixture has been used. Then, pour the mixture back into the saucepan.
- Place the saucepan back over medium heat. Whisk constantly for a few minutes until the mixture has thickened slightly (this will happen once the eggnog reaches 71ºC / 160ºF). The eggnog will continue to thicken as it cools.
- Remove from the heat and stir through the vanilla. Then pour the eggnog through a sieve into a glass jar and cover.
- Refrigerate until chilled (unless you prefer your eggnog warm). If the eggnog becomes too thick at any point, add a couple of tablespoons of lactose free milk and blend until smooth.
- Divide the recipe into the recommended number of servings - this is just over 1/2 cup (125ml) of eggnog per serving. If desired, top with whipped coconut cream or a little dollop of whipped cream and sprinkle with extra cinnamon (as pictured).
- Store the creamy low FODMAP eggnog in the fridge for up to 4 days.
Buying Tips
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Geraldine Perez (APD)
Geraldine Perez is an accredited practising dietitian in Australia with a special interest in IBS, gut health and food intolerance. Her daughter had food intolerance as a baby and her husband has IBS. These challenges have inspired her to keep her priv... Read More
