Keto Eggnog Protein Pudding – Creamy, Festive, and Low-Carb

This Keto Eggnog Protein Pudding brings all the cozy holiday vibes without the sugar crash. It’s creamy, lightly spiced, and surprisingly filling thanks to a boost of protein. You can whip it up in minutes with simple ingredients you probably have on hand.

Whether you’re craving a festive dessert or an upgraded snack, this one hits the sweet spot. It’s perfect for meal prep, too—make a batch and enjoy it chilled throughout the week.

What Makes This Special

This pudding tastes like classic eggnog but skips the heavy sugar and carbs. It uses keto-friendly sweetener and protein powder to deliver flavor and nutrition in one bowl.

The texture is rich and silky, and the warm spices make it feel like a treat. Best of all, you don’t need to cook anything—just blend, chill, and enjoy.

What You’ll Need

• 1 cup unsweetened almond milk (or macadamia/cashew milk)
• 1/2 cup heavy cream (or full-fat coconut cream for dairy-free)
• 1 scoop vanilla whey or egg white protein powder (about 25–30 g)
• 2 large egg yolks (pasteurized recommended)
• 2–3 tablespoons powdered erythritol or allulose (to taste)
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground nutmeg (plus extra for topping)
• 1/2 teaspoon ground cinnamon
• Pinch of sea salt
• Optional: 1/4 teaspoon rum extract for classic eggnog flavor
• Optional thickener: 1/2 teaspoon xanthan gum or 1 tablespoon chia seeds
• Optional topping: whipped cream and a sprinkle of nutmeg

Step-by-Step Instructions

1. Blend the base: Add almond milk, heavy cream, egg yolks, sweetener, vanilla, nutmeg, cinnamon, salt, and rum extract (if using) to a blender. Blend until smooth and frothy.
2. Add protein: Sprinkle in the protein powder.

   Blend on low, then medium, until fully incorporated. Avoid over-blending to keep it creamy and not foamy.

3. Thicken (optional): If you prefer a thicker pudding, add xanthan gum while blending on low, or stir in chia seeds by hand. Let chia sit 10 minutes, then blend again briefly.
4. Taste and adjust: Sweetness can vary by sweetener and protein brand.

   Add a little more sweetener or spice if needed.

5. Chill: Pour into jars or bowls. Refrigerate for at least 1–2 hours, or overnight for a firmer set.
6. Serve: Top with a dollop of whipped cream and a dusting of nutmeg. Enjoy cold.

Storage Instructions

• Refrigerate: Store covered for up to 4 days.
• Stir before serving: A quick whisk refreshes the texture.
• Do not freeze: Freezing can cause separation and a grainy texture.

Benefits of This Recipe

• Low carb and keto-friendly: Uses zero- or low-glycemic sweeteners and high-fat dairy.
• Protein-packed: Keeps you satisfied longer and supports muscle recovery.
• No cooking required: Quick to make, easy to scale for meal prep.
• Holiday flavor, everyday ease: All the eggnog taste without the sugar overload.

What Not to Do

• Don’t use granulated sweetener without powdering it: It can make the pudding gritty.

  Choose powdered or blend granulated sweetener first.

• Don’t overuse xanthan gum: A little goes a long way. Too much leads to a slimy texture.
• Don’t skip chilling: The flavors meld and the pudding sets as it cools.
• Don’t choose a chalky protein: Poor-quality powders can dominate the taste. Vanilla whey isolate or egg white protein works best.

Recipe Variations

• Dairy-free: Swap heavy cream for coconut cream and use egg white protein or a smooth unflavored pea protein.

  Add extra vanilla to balance.

• Extra thick: Reduce almond milk to 3/4 cup and use 3/4 teaspoon xanthan gum, blending lightly.
• Spiked flavor: A drop or two of rum extract or bourbon extract delivers classic eggnog notes without alcohol or carbs.
• Mocha twist: Add 1 teaspoon espresso powder and a dash of cocoa for a cozy coffee-chocolate vibe.
• Gingerbread: Add 1/4 teaspoon ground ginger and a pinch of clove.
• Low-calorie version: Replace heavy cream with half-and-half and reduce sweetener slightly. Texture will be lighter.

FAQ

Can I make this without egg yolks?

Yes. Replace the yolks with an extra 1/4 cup heavy cream and add 1/4 teaspoon additional xanthan gum or 1 tablespoon chia seeds for body.

The flavor will be slightly less custardy but still delicious.

Which sweetener works best?

Powdered allulose gives the smoothest texture and no cooling effect. Powdered erythritol blends well too but can be slightly cooling. Adjust to taste either way.

Is this safe to eat with raw egg yolks?

Use pasteurized eggs to minimize risk.

If you prefer, you can gently heat the milk, cream, sweetener, and yolks on low until it reaches 160°F, whisking constantly, then cool before blending in the protein.

Can I use collagen instead of whey?

You can, but collagen won’t thicken as much and the texture will be lighter. Add a small amount of xanthan gum or chia to compensate.

How do I avoid clumps with protein powder?

Blend the liquid base first, then add protein while blending on low. Avoid hot liquids, which can cause curdling or clumping with whey.

What’s the carb count?

Exact macros vary by brand, but most versions come in around 4–6g net carbs per serving (out of 2–3 servings) when using unsweetened almond milk, heavy cream, and allulose.

Wrapping Up

This Keto Eggnog Protein Pudding delivers classic holiday flavor with a smart, macro-friendly twist.

It’s creamy, satisfying, and easy to customize to your diet. Keep a batch in the fridge for a festive snack or a simple dessert that feels special anytime. Top with whipped cream and a sprinkle of nutmeg, and enjoy the season in a spoon.

Keto Eggnog Protein Pudding - Creamy, Festive, and Low-Carb

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Total Time 10 minutes mins

Servings 4 servings

Ingredients

  

• 1 cup unsweetened almond milk (or macadamia/cashew milk)
• 1/2 cup heavy cream (or full-fat coconut cream for dairy-free)
• 1 scoop vanilla whey or egg white protein powder (about 25–30 g)
• 2 large egg yolks (pasteurized recommended)
• 2–3 tablespoons powdered erythritol or allulose (to taste)
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground nutmeg (plus extra for topping)
• 1/2 teaspoon ground cinnamon
• Pinch of sea salt
• Optional: 1/4 teaspoon rum extract for classic eggnog flavor
• Optional thickener: 1/2 teaspoon xanthan gum or 1 tablespoon chia seeds
• Optional topping: whipped cream and a sprinkle of nutmeg

Instructions

 

• Blend the base: Add almond milk, heavy cream, egg yolks, sweetener, vanilla, nutmeg, cinnamon, salt, and rum extract (if using) to a blender. Blend until smooth and frothy.
• Add protein: Sprinkle in the protein powder.Blend on low, then medium, until fully incorporated. Avoid over-blending to keep it creamy and not foamy.
• Thicken (optional): If you prefer a thicker pudding, add xanthan gum while blending on low, or stir in chia seeds by hand. Let chia sit 10 minutes, then blend again briefly.
• Taste and adjust: Sweetness can vary by sweetener and protein brand.Add a little more sweetener or spice if needed.
• Chill: Pour into jars or bowls. Refrigerate for at least 1–2 hours, or overnight for a firmer set.
• Serve: Top with a dollop of whipped cream and a dusting of nutmeg. Enjoy cold.