Creamy Low-Carb Keto Flan (Sugar-Free)


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Additional Info

Net Carbs: 3 g | % Carbs: 4 % | % Protein: 8.1 % | % Fat: 87.9 % | SmartPoints: 13

Values

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(
    [serving_size] => 1
    [calories] => 295
    [carbohydrates] => 3
    [protein] => 6
    [fat] => 29
    [sodium] => 129
    [serving_unit] => g
    [saturated_fat] => 17
    [cholesterol] => 232
    [potassium] => 103
    [sugar] => 1
    [vitamin_a] => 1218
    [vitamin_c] => 1
    [calcium] => 66
    [iron] => 1
)

Jump to Recipe

This creamy keto flan tastes so indulgent, you’d never guess it’s low-carb! The rich sugar-free custard base topped with a gooey caramel sauce is a truly decadent treat.

low carb keto flan

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Flan is one of my favorite desserts. The rich custard base with a sweet caramel syrup on top is such an indulgence.

So when I’m really in the mood for something decadent, I love making this low-carb flan! The taste and texture are very similar to traditional caramel custard. Many people can’t even tell the difference.

But unlike traditional egg pudding, each slice only has 0.5 net carbs! Which means that you can dive into this rich dessert totally guilt free.

The trick to making flan keto friendly is swapping out the sugar for a low carb sweetener and using heavy cream instead of condensed and evaporated milk. The rest of the ingredients for an egg custard are totally low-carb!

How to Make Keto Flan

To make the recipe, you’ll prep the sauce and custard on the stove, combine and bake in the oven, then allow to cool. It’s a very simple process that just involves some heating and mixing!

keto caramel syrup

Prepare the Caramel Syrup

  1. In a small saucepan, heat a 1/2 cup of the granular sweetener with blackstrap molasses (optional) on medium-low until the sweetener has melted. 
  2. Once melted, stir to combine and then quickly pour the mixture into the bottom of a 2-quart round baking dish or 9.5 inch deep dish pie pan. 
  3. Let it stand for at least 10 minutes.
preparing the custard

Prep the Custard

  1. In a medium saucepan, heat the cream and water to a boil, then remove from heat.
  2. In a medium bowl, whisk together the eggs, salt, and the remaining 1/3 cup of granular sweetener. 
  3. To temper the eggs, add 1 cup of the warm cream mixture into the egg mixture while stirring continuously. Then, return everything to the saucepan and mix well. 
  4. Stir in the vanilla, then pour everything over the caramelized sweetener in the prepared baking pan.
baking the creamy caramel custard

Bake the Keto Flan and Cool

  1. Place the baking dish in a larger baking pan. Fill the larger pan with boiling water to a depth of about 1 inch to create a water bath.
  2. Place both baking dishes in the oven and bake at 325°F for 55-60 minutes until the center is set. The mixture should still wiggle a bit. 
  3. Remove the smaller baking dish with the flan from the water bath and set it on a wire rack. 
  4. Allow the flan to cool for about an hour, then place it in the refrigerator to chill completely. 
  5. Once fully chilled, remove from the refrigerator and run a knife along the edge of the baking dish to release the sides of the flan. Then, invert onto a rimmed serving plate to extract the flan.

Your delicious sugar-free flan is ready to enjoy! Any leftovers should be stored in the refrigerator.

slice of low carb keto flan

Best Sweetener for Low-Carb Flan

There are many keto sweeteners to choose from when baking. The most popular ones contain erythritol, a keto-friendly sugar alcohol with zero impacting carbs.

When making the caramel syrup, I don’t recommend using any sweetener with erythritol. That’s because it tends to crystalize after melting and cooling. You’ll get much better results using the kabocha extract sweetener BochaSweet.

You can also use an allulose sweetener blend for the syrup. But I’ve had the best results with kabocha extract. A erythritol sweetener blend is fine to use for the custard because it gets mixed in with other ingredients.

Baking Pans for Flan

When making keto flan, there’s no need for a special mold pan. I usually just use a Pyrex pie plate or 2-quart baking dish. However, you need to be careful when running a knife along the sides as bit of custard may flake off.

Using a pan where the sides release or the bottom pushes makes it easier to release the custard. So you may want to use a springform pan or removable bottom tart pan instead.

You can also use 6 to 8 ramekins instead of a large pan to divide the custard into individual serving sizes. Baking time will be reduced to about 30 to 40 minutes for ramekins.

serving keto low carb flan

Other Recipes to Try

Looking for more low-carb treats to satisfy your sweet tooth without kicking you out of ketosis? Check out a few of these favorites:

Rich and Creamy Keto Flan Recipe

This sugar-free flan with caramel sauce is so delicious, you’d never even guess that it’s low-carb! 

If you like egg custard dishes, you should also try my keto creme brûlée custard. The main difference is that flan has a caramel sauce on top while creme brulee has a hard caramelized top layer.

You could also try my dairy-free coconut custard or keto lemon pudding for even more tasty flavor options.

There are so many great ways to enjoy egg custards on a ketogenic eating plan. Which one is your favorite?

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low carb keto flan

Low-Carb Keto Flan

A delicious traditional low carb flan with caramel syrup. This rich custard dessert is baked with caramelized sweetener at the bottom of the baking dish.

Recipe Video (Click on Image to Play)

Prep Time20 mins

Cook Time55 mins

Total Time1 hr 15 mins

Course: Dessert

Cuisine: Mexican

Print Pin Review Recipe

Instructions

  • In small saucepan, heat 1/2 cup granular sweetener with blackstrap molasses on medium-low until melted. Once melted, stir to blend and quickly pour into the bottom of a 2-quart round baking dish or 9.5 inch deep dish pie pan. Let stand for about 10 minutes.

  • In medium saucepan, heat cream and water to a boil. Remove from heat.

  • In medium bowl, whisk together eggs, salt, and 1/3 cup granular sweetener. Stir 1 cup of warm cream mixture into egg mixture. Return all to pan and mix well. Stir in vanilla. Pour over the caramelized sweetener in the prepared pan.

  • Place baking dish in a larger baking pan. Fill larger pan with boiling water to a depth of about 1 inch.

  • Bake at 325°F for 55-60 minutes are until center is set (mixture should wiggle a bit). Remove baking dish with flan and set on a wire rack. Allow to cool for about an hour then place in refrigerator to chill completely. Run a knife along the edge of the baking dish to release the sides of the flan and invert onto a rimmed serving plate. Store in refrigerator.

Notes

When making the caramelized sugar topping, it’s recommended to use a non-erythritol based sweetener. Otherwise, the top can crystallize after cooling. I recommend using BochaSweet or an allulose based sweetener blend that’s a 1 for 1 sugar replacement.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

low carb yum 5-ingredient keto

Nutrition

Serving: 1g | Calories: 295kcal | Carbohydrates: 3g | Protein: 6g | Fat: 29g | Saturated Fat: 17g | Cholesterol: 232mg | Sodium: 129mg | Potassium: 103mg | Sugar: 1g | Vitamin A: 1218IU | Vitamin C: 1mg | Calcium: 66mg | Iron: 1mg

Additional Info

Net Carbs: 3 g | % Carbs: 4 % | % Protein: 8.1 % | % Fat: 87.9 % | SmartPoints: 13

Values

Array
(
    [serving_size] => 1
    [calories] => 295
    [carbohydrates] => 3
    [protein] => 6
    [fat] => 29
    [sodium] => 129
    [serving_unit] => g
    [saturated_fat] => 17
    [cholesterol] => 232
    [potassium] => 103
    [sugar] => 1
    [vitamin_a] => 1218
    [vitamin_c] => 1
    [calcium] => 66
    [iron] => 1
)

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Note on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

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Unauthorized use of this material without written permission from Lisa MarcAurele is strictly prohibited unless for personal offline purposes.
Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.

First Published: December 22, 2014… Last Updated: August 20, 2020





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