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.
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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.
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
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.
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.
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.
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.
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.
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. 😉
Where to buy the Swerve 💰
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!
Janice M says
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?
EmilyKrill says
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.
Zelma says
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!☹️
EmilyKrill says
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!
Janice says
I make this flan all the time. I love how easy it is to make. Thanks for posting.
EmilyKrill says
I love how easy it is to make. I make it all the time too.