Q: Can eggnog be sugar-free and high-protein?
A: Yes — vanilla whey isolate + allulose + pasteurized egg yolks + nutmeg = traditional eggnog flavour at 26g protein, 2g sugar per glass.
Substitution note: Bowmar Vanilla is OOS — using Allmax IsoFlex Vanilla, same flavour profile and Informed Choice tested.
Eggnog season at the shop runs October through January, and the #1 question is 'how do I make it without the 20g sugar per cup?' Our answer: vanilla whey isolate (provides protein and sweetness), allulose (sugar that browns and bakes like real sugar), and a single pasteurized egg yolk for the classic eggnog body. Stir over crushed ice or warm in a saucepan for hot eggnog.
Ingredients (1 large glass)
- 1 scoop (30g) Allmax IsoFlex Vanilla — Allmax Nutrition Isoflex Whey Protein Isolate (1lb)
- 1 cup unsweetened almond milk (or whole milk for richness)
- 1 pasteurized egg yolk
- 1 tbsp allulose
- 1/2 tsp vanilla extract
- Pinch of nutmeg + pinch of cinnamon
- 1 oz dark rum (optional, adults only)
- Ice for serving
Instructions
- Blend all ingredients except ice for 20 seconds until frothy.
- Pour over ice, dust with extra nutmeg.
- Serve cold, or warm gently on the stove (do not boil).
Estimated Nutrition (per serving)
| Macro | Amount |
|---|---|
| Calories | ~190 kcal |
| Protein | 26 g |
| Carbs | 5 g (2g sugar) |
| Fat | 7 g |
Macros are estimates; exact values depend on brands/lots used.
Tips From the TNF Kitchen
- Use pasteurized egg yolks for safety (sold in 8 oz cartons at most grocers).
- For non-alcoholic version, add 1/4 tsp rum extract — same flavour, no booze.
- Heat gently over low heat for warm eggnog; boiling will scramble the yolk.
Frequently Asked Questions
Is allulose safe in beverages?
Yes — allulose dissolves cleanly in cold liquid and adds no glycemic load. Some people get GI sensitivity above 30g/day.
Can I skip the egg yolk?
Yes — but you lose the characteristic eggnog body. Add 1 tbsp Greek yogurt as a fat-stand-in if you skip the yolk.
Is this safe with raw egg?
Use only pasteurized egg yolks — raw farm eggs aren't safe for everyone.
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Need help picking flavours or proteins? Visit us in-store in Montreal or chat with our team — we taste-test everything we sell.
