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    Home » Desserts

    Author: Emily Krill | Published: Sep 22, 2019 | Modified: Mar 20, 2022

    Keto Flan

    Jump to Recipe

    This Keto flan, also known as crème caramel, is a lovely low carb dessert with only 4g net carbs per serving. It's easy to make and tasty to eat.

    Jump to:
    • Good morning 👋
    • Flan's got no frills 🍮
    • Ingredients 🥣
    • And a few drops of molasses 🍯
    • Give it a dip 💧
    • Bake until slightly firm ⏲️
    • 📋 Recipe
    • Where to buy the Swerve 💰

    Good morning 👋

    Today I’m going to show you how to make Keto flan, a ridiculously delicious Latin American dessert.  It’s a rich, sweet custard topped with an even sweeter caramel sauce. Flan is creamy, dreamy, and very very tasty.  

    a piece of Keto flan with a bite taken out of it on a blue plate

    Flan's got no frills 🍮

    And even though it looks like it is made in Fancy Town, this Keto flan recipe is actually very easy to make.

    Ingredients 🥣

    • heavy whipping cream
    • eggs
    • Swerve
    • vanilla
    • salt
    • sugar-free pancake syrup
    ingredients of Keto flan

    And a few drops of molasses 🍯

    This is optional, but a little blackstrap molasses goes a long way towards making a very convincing low carb caramel sauce. Now, I know that molasses is a controversial topic in Keto circles.  While yes, it is a byproduct of sugar, it’s actually considered a low glycemic sugar with a high amount of nutritional value.  And, somewhat ironically, molasses contains high amounts of chromium, which is thought to increase glucose tolerance levels.    

    a bottle of organic unsulphured blackstrap molasses

    I use the molasses in this recipe as part of a very simple Keto caramel sauce.

    In regular high-carb flan, you make the caramel sauce by cooking table sugar until it caramelizes.  But this Keto caramel sauce is even easier.  All you need to do is mix together a tiny bit of molasses and sugar-free pancake syrup.  I’m talking about the kind of sugar-free syrup that you can find in the syrup aisle of any supermarket.  No fancy shmancy low carb specialty syrup is needed.

    a piece of sugar free creme caramel

    Give it a dip 💧

    You’ll need three 6oz ramekins or small bowls and a baking dish that this big enough to hold them. This is because you are going to bake the custards in a bain-marie, more commonly known as a water bath.  Custards like flan need a moist indirect heat so that the milk and eggs don’t curdle.    

    a piece of sugar free flan with a spoonful taken out

    I know that bain-marie also sounds a bit fancy pants, but is actually quite simple to make.  

    You just put the ramekins in the baking dish and add an inch of water all around them.  Then remove the ramekins and put the dish of water in the oven to pre-heat.  Fill the ramekins with custard and put them back in the water-filled baking dish to bake.

    top down image of a piece of Keto creme caramel on a pink plate against a blue patterned background

    Bake until slightly firm ⏲️

    You’ll bake the custards until the tops are firm but the center is still jiggly. A Jello-like jiggle is required.  If the custard is completely firm then it is likely overcooked.  It’ll still be good, but it might taste a bit eggier than it would otherwise.

    a piece of grain free flan on a pink plate against a white and green patterned background

    And that's about it. 👩‍🍳

    That’s everything I know about Keto flan. I think you’ll find that this low carb custard is easy to make and tasty to eat.  It’s got just 4g net carbs so it won’t wreck your diet.  And you know the best part?

    You won’t need to travel to Fancyville to make it. 😉 

    a side view of a piece of Keto creme caramel on a pink plate against a blue patterned background
    Big-Chef-Orange-Square

    Ok, chow for now!

    Big-Chef-Orange-Square
    (But let's keep in touch.)

    Print

    📋 Recipe

    Keto Flan

    Print Recipe

    ★★★★★

    5 from 3 reviews

    This Keto flan, also known as crème caramel, is a lovely low carb dessert with only 4g net carbs per serving.  

    • Author: Emily Krill
    • Prep Time: 10
    • Cook Time: 45
    • Total Time: 55 minutes
    • Yield: 3 servings 1x
    • Category: Dessert
    • Method: Baked
    • Cuisine: Latin American

    Ingredients

    Scale
    • ¼ cup sugar-free pancake syrup
    • ¼ teaspoon blackstrap molasses, optional
    • 1 cup heavy whipping cream
    • 3 tablespoons Swerve or equivalent granulated sweetener
    • 1 teaspoon vanilla
    • 2 large eggs
    • 1 large egg yolk
    • ⅛ teaspoon salt

    Instructions

    Step 1.  Preheat the oven to 350 degrees F and find three 6oz ramekins and a baking dish to fit them in.Step 1 Pre-heat the oven

    Step 2.  Put the ramekins in the baking dish and add an inch of water all around them.  Remove the ramekins and put the water-filled baking dish into the oven to pre-heat.Step 2 make a water bath

    Step 3.  Mix together the pancake syrup and molasses to make the caramel sauce.Step 3 mix up the caramel sauce

    Step 4. Spoon the sauce equally between the 3 ramekins.

    Step 5.  In a medium sized bowl, mix cream, sweetener, salt and vanilla.  Mix until the sweetener is dissolved.Step 5 mix together cream, sweetener, salt and vanilla

    Step 6.  In a separate small sized bowl, whisk together the eggs and egg yolk.Step 6 Whisk eggs

    Step 7.  Slowly whisk the eggs into the cream mixture, stirring until the egg and cream are smooth and combined.Step 7 Combine cream mixture and eggs

    Step 8.  Gently spoon the cream mixture into the 3 ramekins on top of the syrup.  Some of the syrup will be displaced to the outer edges of the cream, but that’s ok.  Place the ramekins into the hot water-filled baking dish.Step 8 Spoon the custard into the remakins

    Step 9.  Bake for 35-45 minutes, until the flan, is set. It should have a firm top but still be jiggly in the middle.Step 9 Bake flans

    Step 10.  Allow to cool in the pan for 10 minutes.Step 10 Cool the ramekins

    Step 11.  Then remove the ramekins from the water bath and put them in the refrigerator to chill for at least 2 hours.Step 11 Chill the ramekins in the refrigerator for 2 hours

    Step 12.  When ready to serve, take a knife and gently cut around the edges of the ramekin.Step 12 Cut around the edges of the flan

    Step 13.  Put a plate on top of the ramekins and then invert it.Step 13 Invert the flan onto a plate 

    Step 14.  Jiggle it lightly until the flan releases onto the plate.  Serve cold.Step 14 Unmold the flans

    Nutrition

    • Serving Size: 1 ramekin
    • Calories: 367
    • Fat: 34
    • Carbohydrates: 4
    • Fiber: 0
    • Protein: 7

    Keywords: Keto Flan, Low Carb Flan, Keto Creme Caramel, Low Carb Creme Caramel

    Where to buy the Swerve 💰

    swerve granular

    Swerve Granular

    Buy Now →

    Swerve Bundle

    Buy Now →

    IF YOU LIKED THIS LOW CARB CUSTARD RECIPE, THEN YOU MIGHT LIKE MY RECIPES FOR CHOCOLATE MOUSSE, RICE PUDDING OR LEMON CUSTARD WITH BLUEBERRIES.

    Check out the web story!

    Pinterest pin for Keto flan
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    Reader Interactions

    Comments

    1. Janice M says

      September 24, 2019 at 8:30 am

      I love how easy this recipe was to make! I made it twice, and the first time I used molasses and the second time I didn't. The first one definietly tasted more like flan sauce should taste. The second one tasted good too, but it tasted more like maple pancake syrup than I wanted it too. But I'm worried that it will knock me out of ketosis. What's the difference in carbs if you add the molasses or don't?

      ★★★★★

      Reply
      • EmilyKrill says

        September 24, 2019 at 8:47 am

        So glad you like the recipe. I just calculated the difference with and without the molasses and it's tiny. The recipe calls for just 1/4 teaspoon, so imagine that amount divided by three. The carb count for the recipe with molasses is 3g and without it is 2.8g. So it is very unlikely that adding molasses to the recipe will knock you out of Ketosis.

        Reply
    2. Zelma says

      September 18, 2019 at 11:02 am

      Doesn’t look like the original photo, but tastes so good. No molasses and baked a little long; next time I’ll double the recipe..my daughter ate two of them!☹️

      ★★★★★

      Reply
      • EmilyKrill says

        September 18, 2019 at 11:09 am

        Yay! I love passing the family member test. And I kind of forgot how good these things are. I may have to make some for myself later on today. Thanks so much for your nice comment!

        Reply
    3. Janice says

      October 25, 2018 at 4:47 pm

      I make this flan all the time. I love how easy it is to make. Thanks for posting.

      ★★★★★

      Reply
      • EmilyKrill says

        October 25, 2018 at 8:18 pm

        I love how easy it is to make. I make it all the time too.

        Reply

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    I'm Emily, the diabetic behind Resolution Eats. Many years ago, I made a New Year's resolution to switch to a low carb diet. It improved both my health and my outlook on life. Since then, I've come up with hundreds of Keto recipes for everything from soup to nuts. And this blog is a way for me to share the low carb love. Cheers!

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