Sunday, December 20, 2015

Low-FODMAP Eggnog {Lactose-Free, with a Vegan Option}

Low-FODMAP Eggnog {Lactose-Free, with a Vegan Option}  /  Delicious as it Looks

I wasn't planning on writing a blog about eggnog this year. I love eggnog, but with my bad history with eggs and dairy, I wasn't thinking I would be able to have it again. Until last week, when I came across this recipe on My Fitness Pal's blog, Hello Healthy. Not only is is lower in fat than regular eggnog, but it looked like something I could easily adapt to be low-FODMAP.

Low-FODMAP Eggnog {Lactose-Free, with a Vegan Option}  /  Delicious as it Looks

Most eggnogs are made with cream or half and half, or both. Not exactly low-lactose. But this recipe from Hello Healthy is made with low-fat milk, which can easily be substituted with lactose-free, low-fat milk. Or even almond milk, if you wish. (Note that almond milk was recently given the "green light" as low-FODMAP from Monash University.) The other plus for me was that there are only two egg yolks in the whole batch. I have a suspicion that egg whites are what makes my tummy upset, so the two egg yolks in this eggnog seemed doable.

The only small challenge adapting this recipe was the sweetened condensed milk and flour, which are decidedly not low-FODMAP. Instead, I just used sugar, a little extra milk and cornstarch. Problem solved. I know there are some people that will like an egg-free or vegan version of this recipe. I played around with the recipe a little and found that when I omitted the eggs, I could increase the cornstarch a little to it make the mixture more thick and creamy, as if there were eggs in it. Just note that if you use almond milk, it will not look like the eggnog in my photos. It will be more of a beige color, but still very tasty!

I hope you enjoy this eggnog recipe and its vegan variation. Cheers and Happy Holidays!

Low-FODMAP Eggnog {Lactose-Free, with a Vegan Option}  /  Delicious as it Looks

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Low-FODMAP, Gluten-Free, Lactose-Free, Vegan Option
adapted from Hello Healthy
serves about 6


1/4 cup granulated sugar
1 1/2 teaspoons cornstarch
1/4 teaspoon ground nutmeg
1/8 teaspoon ground cinnamon
1/8 teaspoon salt
4 cups lactose-free 2% milk (or almond milk*)
2 large egg yolks
1 1/2 teaspoons vanilla extract
1/4 cup bourbon (optional)


  1. Whisk the egg yolks in a medium bowl. Set aside.
  2. Combine the sugar, cornstarch, nutmeg, cinnamon and salt in bottom of a large saucepan. Stir until there are no lumps of cornstarch. Slowly add the milk while stirring. Heat mixture over medium heat while constantly stirring, until it reaches a simmer. Remove from heat.
  3. Temper the egg yolks by slowly pouring about 1 1/2 cups of the hot milk mixture into the bowl with the egg yolks while whisking. Pour the egg mixture back into the remaining milk mixture in the saucepan. Return to medium heat and continue cooking until slightly thickened. Remove from heat and stir in the vanilla and bourbon, if using.
  4. Pour into a pitcher and refrigerate. Chill for at least four hours, or overnight if possible. Garnish with nutmeg and cinnamon, if desired, and serve.

*If using unsweetened almond milk, you will want to add more sugar to taste. I added about 2 tablespoons more sugar.

Vegan Version:

Use almond milk (*see note above) instead of the cow's milk, omit the eggs and tempering process, and increase cornstarch to 4 teaspoons.

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