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Keto Flan (Easy, Individual Servings Recipe)

Created by
  Published on March 8th, 2021
  Reading time: 2 minutes
  Last modified April 13th, 2023
keto flan
ChefKetogenic.comDifficultyIntermediateRating
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Flan is a creamy and sweet custard-based dish that is wildly popular in Mexico and across Europe. While traditional flan is made from eggs, milk, and sugar, this sugar-free keto flan is made with unsweetened almond milk, allulose, and egg to create a sweet treat that is low in calories and carbs! One whole single-serving keto flan is less than 50 calories and 1g of net carbs!

Yields2 Servings
Prep Time20 minsCook Time30 minsTotal Time50 mins
Nutrition Facts

Serving Size 1 flan

Servings 2

0.1g
Net Carbs

Amount Per Serving
Calories 45
% Daily Value *
Total Fat 3.3g6%
Total Carbohydrate 0.3g1%
Dietary Fiber 0.2g1%
Protein 3.3g7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

Ingredients
Caramel Layer
 3 tbsp allulose
 1 ½ tbsp water
Custard Layer
 3 tbsp allulose
 1 egg
 1 pinch salt

Directions

Directions
1

Preheat the oven to 350F and grease 2 ramekins.

2

To make the caramel layer, combine the allulose and water in a small saucepan.

3

Heat this mixture over low-medium heat. Once the caramel begins to bubble, increase the heat to medium and continuously stir.

4

Once the caramel begins to brown and thicken, pour evenly into the two ramakins and set aside.

5

To make the custard layer, combine the milk, vanilla extract, and allulose in a saucepan and heat over medium-low heat. Once the mixture begins to simmer, remove it from heat.

6

Allow this mixture to cool for a few minutes so that when you combine the egg in, it does not cook.

7

Once the mixture is slightly above room-temperature, crack in the egg and stir until well combined.

8

Pour this custard mixture over the caramel layer in the ramakins.

9

To create a water bath for the keto flan, pour hot water into a large baking dish so that it will cover the ramakins about half way up.

10

Place your keto flan in the water bath and place in the oven for 30-40 minutes of until the middle is set.
Note: depending on the temperature of the water, this may take longer. If it is not set, cook in additional 5-minute intervals until set.

11

Once your keto flan is set, remove it from the oven and allow it to completely cool.
Note: we recommend leaving them in the fridge for a few hours.

12

Once chilled, either serve as is, or use a knife to scrape the edges of the ramekin, set a plate on top, and flip.

13

Optional: serve your keto flan with additional caramel syrup over top.

Ingredients

Ingredients

Ingredients
Caramel Layer
 3 tbsp allulose
 1 ½ tbsp water
Custard Layer
 3 tbsp allulose
 1 egg
 1 pinch salt

Directions

Directions

Directions
1

Preheat the oven to 350F and grease 2 ramekins.

2

To make the caramel layer, combine the allulose and water in a small saucepan.

3

Heat this mixture over low-medium heat. Once the caramel begins to bubble, increase the heat to medium and continuously stir.

4

Once the caramel begins to brown and thicken, pour evenly into the two ramakins and set aside.

5

To make the custard layer, combine the milk, vanilla extract, and allulose in a saucepan and heat over medium-low heat. Once the mixture begins to simmer, remove it from heat.

6

Allow this mixture to cool for a few minutes so that when you combine the egg in, it does not cook.

7

Once the mixture is slightly above room-temperature, crack in the egg and stir until well combined.

8

Pour this custard mixture over the caramel layer in the ramakins.

9

To create a water bath for the keto flan, pour hot water into a large baking dish so that it will cover the ramakins about half way up.

10

Place your keto flan in the water bath and place in the oven for 30-40 minutes of until the middle is set.
Note: depending on the temperature of the water, this may take longer. If it is not set, cook in additional 5-minute intervals until set.

11

Once your keto flan is set, remove it from the oven and allow it to completely cool.
Note: we recommend leaving them in the fridge for a few hours.

12

Once chilled, either serve as is, or use a knife to scrape the edges of the ramekin, set a plate on top, and flip.

13

Optional: serve your keto flan with additional caramel syrup over top.

Keto Flan (Easy, Individual Servings Recipe)
At ketogenic.com, we are committed to supporting, inspiring, and educating people on the benefits of living a ketogenic lifestyle. We do this by bringing together the top researchers, practitioners, and thought-leaders who provide resources, experience, and awareness associated around the Ketogenic diet. Utilizing the latest cutting-edge research along with practical experience, the team at ketogenic.com aims to foster awareness, understanding, and connectedness in helping others optimize their life on a ketogenic diet.

Discussion

  1. Helena says:

    Can I use eritritol instead of allulose? Same proportion?

    1. Amy Hayes says:

      Hi, Helena. You can use erythritol, but you will need less. I would use around 1/2-3/4 of the amount (if it’s pure erythritol and not a blend). Please be aware that erythritol doesn’t brown like allulose so you won’t be able to get the same effect, but it will still taste similar!

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