Low Sodium Egg Nog

This is a seasonal favorite that has always had a special place during the holidays. For this recipe, make sure to use whole milk instead of skim milk. Skim milk has 127mg of sodium per 1 cup serving where whole milk has 98mg of sodium per 1 cup serving.


  • 4 cups whole milk
  • 2 eggs, separate the whites from the yolk
  • 2 teaspoons vanilla extract
  • 1/4 cup white sugar
  • 1 teaspoon ground nutmeg
  • 1 teaspoon rum flavor (optional)
  • 1 tablespoon whipped topping per serving (optional)


Separate egg yolks from egg whites and keep both. Add egg yolks to a medium saucepan with whole milk and cook on medium heat until the mixture sticks to the side of the saucepan.

Beat egg whites in a mixing bowl until waves hold firm on top.

Add the yolk/milk mixture, vanilla, sugar, and rum flavor (optional) to the mixing bowl. Blend together gently. Once blended, place in a refrigerator until cooled, approximately 90 minutes.

Top with whipped topping (optional) and sprinkle with ground nutmeg.

Servings: Makes 5 one cup servings

Sodium information: 103.4mg of sodium per serving

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