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Healthy Alternatives for Eggnog

Are you looking for a way to trim extra calories off your cup of eggnog this holiday season? If not, perhaps you should consider the change. On average, a cup of eggnog will cost you anywhere from 280 to about 400 calories. Here are a few ways to control holiday drink calories.

When making your own eggnog recipe, cut the amount of sugar you would normally use in half. Instead, you can enhance the sweetness of your drink by adding a touch of nutmeg, cinnamon, or vanilla. The strong flavor of these ingredients means you don’t need to add as much of it to get the taste you desire.

If you are really looking to knock out some calories, consider purchasing soy nog or rice nog. These alternatives to regular eggnog contain less fat and nearly half the calories of regular store-bought eggnog.

Remember to use pasteurized eggs in your eggnog recipes to prevent the risk of salmonella. There are always risks involved when consuming raw or partially cooked eggs. Pregnant women should not consume eggnog since they are at increased risk of bacterial food poisoning, which is more likely to occur in raw foods.

As with most unsweetened black teas, the tea by itself will have no fat or cholesterol and is a calorie-free drink.

Here is a homemade recipe for Chai Tea that is much lower in sugar and fat content than the mixes you can purchase in stores.

Chai Tea

A chai tea latte made with chai spices, black tea and skim, soy, or almond milk is a lighter option if you want something creamy.

Vanilla chai tea is also a great holiday alternative for those with non-dairy diets.

Chai Tea Recipe by Taste of Home

Total Time
20 min.

4 servings


  • 4 whole cloves
  • 2 whole peppercorns
  • 4 tea bags
  • 4 teaspoons sugar
  • 1/4 teaspoon ground ginger
  • 1 cinnamon stick (3 inches)
  • 2-1/2 cups boiling water
  • 2 cups 2% milk (or almond or coconut milk)


  1. Place cloves and peppercorns in a large bowl; with the end of a wooden spoon handle, crush spices until aromas are released.
  2. Add the tea bags, sugar, ginger, cinnamon stick, and boiling water. Cover and steep for 6 minutes. Meanwhile, in a small saucepan, heat the milk.
  3. Strain tea, discarding spices and tea bags. Stir in hot milk. Pour into mugs.

How do you store chai tea?

We recommend serving chai right after making it. However, if you want to enjoy your chai later, you can store it in an airtight jar in the refrigerator for a few days.

Nutrition Facts

1 cup: 92 calories, 4g fat (2g saturated fat), 12mg cholesterol, 49mg sodium, 10g carbohydrate (10g sugars, 0 fiber), 4g protein.

Vanilla Chai Tea

This warm chai is comfort in a cup. It’s extra special with a dollop of fresh whipped cream and a sprinkling of ground allspice on top. —Taste of Home Test Kitchen

Vanilla Chai Tea Recipe by Taste of Home

Total Time
25 min

6 servings


  • 8 whole peppercorns
  • 1/2 teaspoon whole allspice
  • 2 cardamom pods (or about ¼ tsp ground)
  • 1 cinnamon stick (3 inches)
  • 4 whole cloves
  • 8 tea bags
  • 1 tablespoon honey
  • 4 cups boiling water
  • 2 cups 2% milk
  • 1 tablespoon vanilla extract
  • 1/2 cup heavy whipping cream
  • 1-1/2 teaspoons confectioners’ sugar
  • Ground allspice


  1. Place the first 5 ingredients in a large bowl. With end of a wooden spoon handle, crush mixture until aromas are released. Add tea bags, honey, and boiling water; steep, covered, 6 minutes.
  2. In a small saucepan, heat milk. Strain tea into a heatproof pitcher; stir in milk and vanilla.
  3. In a small bowl, beat cream until it begins to thicken. Add confectioners’ sugar; beat until soft peaks form. Top servings with whipped cream; sprinkle with allspice.

TO MAKE AHEAD: Whipped cream can be made a couple of hours in advance; cover and refrigerate.

Nutrition Facts

1 cup (with 2-1/2 tablespoons topping): 131 calories, 9g fat (6g saturated fat), 33mg cholesterol, 48mg sodium, 9g carbohydrate (7g sugars, 0 fiber), 3g protein.


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