Keto Egg Nog

Egg nog!

You love it or you hate it. So this is a recipe for those of you that love it. The rest of you might want to check out my Thanksgiving 2016 Recipe Round-up post instead…

Egg nog is actually very easy to make keto because the basic ingredients are eggs and cream. Before a couple of years ago, I’d only had store-bought egg nog is super high in sugar and filled with fake-food thickeners to avoid all those “bad” foods like eggs and  heavy cream (oh, and probably to save a bunch of money for the food manufacturers). I had no idea that it was something you could make at home! And like most things made at home, it puts store-bought to shame. Most recipes use milk for a good portion of the liquid, but when you’re on a low carb, high fat diet, why not go all out and use all heavy cream?


4 large eggs

1/3 cup Swerve confectioners style sweetener

3 cups heavy cream

3 ounce rum (optional – substitute 1 teaspoon rum extract for non-alcoholic version)

1 teaspoon nutmeg


Separate eggs and place egg yolks into the bowl of a stand mixer. Beat for a few minutes, until light in color. Gradually add the Swerve and continue beating until dissolved. Add the cream, rum (or rum extract) and nutmeg, and stir to combine. Pour this mixture into a pitcher or large bowl.

In cleaned and dried bowl of the stand mixer, add egg whites and beat to soft peaks. Whisk the egg whites into the egg yolk mixture.

Chill and serve.

Yield: 6 servings

Macros: 491 calories, 46.6 g fat, 7.6 g protein, 3.8 g carbs


Keto Meal Idea #14: Chicken and Spinach Soup

Keto Meal 14


1 cup chicken bone broth

2 tablespoon organic red palm oil

3 ounces shredded chicken

1 cup chopped spinach

Macros: 466.4 calories, 34.9 g fat, 32.5 g protein, 2 g carbs, 0.7 g fiber

Keto Meal Idea #11: Eggs, Sausage, Spinach, Avocado

Keto Meal 11


1 egg, scrambled

2 ounces ground pork

1 cup cooked spinach

1/2 avocado

Hot sauce

Macros: 518.3 calories, 41.3 g fat, 28.3 g protein, 13.6 g carbs, 8.9 g fiber

Keto Meal Idea #37: Grilled Pork and Coleslaw

Keto Meal 37


3 ounces grilled pork

Coleslaw: 1 cup chopped cabbage +  1 tablespoon liquid coconut oil + salt

Macros: 477.3 calories, 39.5 g fat, 25.9 g protein, 5.2 g carbs, 2 g fiber

Keto Meal Idea #36: Braunschweiger, Mayo, Hot Sauce

Keto Meal 36


3 ounces braunschweiger

3 tablespoons mayo

Hot sauce

Macros: 558.6 calories, 55.1 g fat, 12.7 g protein, 2.9 g carbs


Keto Meal Idea #15: Eggs, Hamburger, Spinach, Avocado

Keto Meal 15


1 egg, scrambled

1/2 avocado

1/2 cup cooked spinach

2 ounces ground beef

Hot sauce

Macros:  476.1 calories, 39.1 g fat, 24.7 g protein, 10.2 g carbs, 6.8 g fiber

11 Months Keto Update, MCT oil experiment, and carb up opinion

I’m trying out a new format this month for my ketogenic diet update – video!

If you are new to this series, you can catch up on all my monthly updates: Month 1, Month 2, Month 3, Month 4, Month 5, Month 6, Month 7, Month 8, Month 9, Month 10

What do I talk about in my 11 month update?

  • My weight
  • What I’m eating
  • Update on dairy-free: will I continue dairy free?
  • Hair regrowth: does hair loss mean keto is bad for my thyroid?
  • Ketone blood strips: Have I been doing keto wrong all this time?
  • MCT oil vs. coconut oil: which is better in coffee for ketosis?
  • Why do some people get hungry after drinking Bulletproof coffee?
  • My opinions on carb ups (spoiler alert: don’t do it!)
  • Continuing health issues after car accident: leg pain and central apnea

Here is the Keto Talk with Jimmy Moore and Doc Nally, that I reference, where they talk about carb ups being unnecessary for women.

Are you struggling with your keto diet? Or maybe you’re ready to try it out for the first time? Check out my 90-Day Keto Diet Challenge Program. I give you easy formulas to meet your macros, weekly live webinars with me, menus and shopping lists, plus group support.

90 day keto challenge program

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