Easy Keto Flan Recipe - Simple Sugar-Free Keto Dessert (2024)

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This easy keto flan recipe can be made in mere minutes – and it’s the best keto holiday dessert that you’ll ever find.

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Have you ever wondered, “what is flan?” Don’t worry, so did I! As soon as I heard about it, I knew I had to find a way to make a low-carb version.

More Keto Dessert Ideas: Keto Peanut Butter Mousse, No Bake Keto Pumpkin Cheesecake Bars, Keto Chocolate Chip Cookie Skillet

What Is Flan?

Flan is a sweetened egg custard dessert. It usually has a caramel topping – it is baked but when you bite into it, it melts in your mouth. It’s a very delicate dessert that most people save for super special occasions.

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Don’t be intimated by this dessert. It’s easier to make than you might thing – especially if you follow my low-carb recipe.

Best Keto Flan

This recipe has the same flavors and texture as a classic flan. It still tastes like a light and creamy egg custard with a caramel flavor on top. The best thing about this recipe is that is super easy to prep. You don’t have to do much before you actually make it. If you can bake a cake, you can make this flan.

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If you are allergic to eggs or short on time, the eggs are optional. I suggest using a keto-friendly egg substitute instead.

Sugar-Free Flan

Traditionally, flan is made with sweetened condensed milk – it’s very high in sugar and carbs. In order to make this ket0-friendly, I knew I had to replace the sugar with a sugar-free sweetener. I discovered that a combination of different types of sweeteners is what it took to closely match the original light texture.

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There are only 2 grams of net carbs in each serving. That’s a huge relief. Serve this as your next holiday event and everyone will want their own.

One Of My Favorite Keto Holiday Desserts

Are you crazy busy during the holidays? Anything that you can do to speed up the process is a welcome relief! Put this dessert recipe on your list. You can make it ahead of time and then bring it out when company comes over.

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You can also give it to people as a gift. Instead of Christmas cookies, give everyone their own decadent sugar-free flan.

Keto Flan Toppings

There are a few things that you can add as toppings to take this dessert from delicious to amazing!

  • Unsweetened Coconut Flakes – Toast them for a smoky and sweet flavor
  • Sugar-Free Chocolate Syrup – Drizzle it right on top
  • Keto Caramel Syrup – Add a few teaspoons on top of the flan.

Easy Keto Flan Recipe

Here’s the entire list of ingredients you’ll need to make this recipe. Exact measurements are located within the printable recipe card below.

Prep Time: 15 minutes
Cook Time: 40-45 minutes
Servings: 4
Net Carbs: 2 net carbs per serving

Ingredients:

Water
Swerve brown sugar substitute
Butter unsalted
Swerve confectioners sugar substitute
Heavy whipping cream
Vanilla extract
Large eggs
Large egg yolks

Instructions:

1. Preheat the oven to 350 degrees, and fill a 9×13 baking dish with a few inches of water.

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2. In a saucepan over medium heat on the stove, combine the water and Swerve brown sugar substitute. Whisk until the sugar is dissolved.

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3. Add the butter to the saucepan, and continue to cook and whisk the mixture until it turns into a deep caramel color, but do not let it burn.

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4. Separate the caramel sauce evenly in the bottom of 4 ramekins.

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5. In a mixing bowl, beat together the heavy whipping cream, confectioners sugar substitute and the vanilla until combined.

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6. Whisk together the eggs and egg yolks in another bowl, and fold into the whipping cream mixture until completely combined.

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7. Pour the custard mixture evenly into the ramekins, and then place ramekins into the baking dish that has the water in it.

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8. Bake the flan for 30-35 minutes until the center is still slightly jiggly, but the edges are set.

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9. Let cool slightly, and then turn the flan over onto a plate to serve. You can chill before serving as well if you prefer.

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Print

Easy Keto Flan Recipe

This easy keto flan recipe tastes just as rich and creamy as traditional flan, but with fewer sugar and carbs.

CourseDessert

Keywordeasy keto flan recipe

Prep Time 15 minutes

Cook Time 45 minutes

Total Time 1 hour

Servings 4 people

Calories 290 kcal

Ingredients

  • 1/4cupwater
  • 4tbspSwerve brown sugar substitute
  • 1/4cupSwerve Confectioner's Sugar Substitute
  • 1tbsp butter unsalted
  • 1cupheavy whipping cream
  • 2tsp vanilla extract
  • 2eggslarge
  • 2egg yolkslarge

Instructions

  1. Preheat the oven to 350 degrees, and fill a 9x13 baking dish with a few inches of water.

  2. In a saucepan over medium heat on the stove, combine the water and Swerve brown sugar substitute. Whisk until the sugar is dissolved.

  3. Add the butter to the saucepan, and continue to cook and whisk the mixture until it turns into a deep caramel color, but do not let it burn.

  4. Separate the caramel sauce evenly in the bottom of 4 ramekins.

  5. In a mixing bowl, beat together the heavy whipping cream, confectioners sugar substitute and the vanilla until combined.

  6. Whisk together the eggs and egg yolks in another bowl, and fold into the whipping cream mixture until completely combined.

  7. Pour the custard mixture evenly into the ramekins, and then place ramekins into the baking dish that has the water in it.

  8. Bake the flan for 30-35 minutes until the center is still slightly jiggly, but the edges are set.

  9. Let cool slightly, and then turn the flan over onto a plate to serve. You can chill before serving as well if you prefer.

Recipe Notes

Calories: 290 per serving
Net Carbs: 2 g

The nutritional information for this recipe is calculated as a courtesy and is an approximate only. I cannot guarantee the accuracy of the nutritional information for any recipes on this site.

Keto Dessert Ideas

If you are looking for more l0w-carb dessert ideas, try one of these next:

  • Keto Pumpkin Cheesecake
  • No Bake Keto Blueberry Cheesecake

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Easy Keto Flan Recipe - Simple Sugar-Free Keto Dessert (2024)

FAQs

How many carbs are in a keto flan? ›

This keto flan is a low carb and sugar free take on the classic caramel custard dessert! 4 ingredients and minimal prep, it's an elegant dessert sure to impress! 2 grams net carbs per serving.

Can I eat sugar free dessert on keto? ›

It gets even better - you can also find desserts made with keto-friendly ingredients like healthy fats from coconut oil, and flours made from nuts and seeds, like almond flour, pumpkin seed flour, flaxseed flour or sunflower seed flour. These sugar-free ingredients can easily fit into a balanced Keto diet.

What is the dessert that you can eat on the keto diet? ›

Make a batch of keto chocolate chip cookies, keto red velvet cake, and keto brownies to get your fix. We've even re-created our favorite candies and snack aisle faves, like keto Oreos, keto peanut butter cup fat bombs, and keto copycat snickers. And if you're a Frosty fan, you'll have to try our keto Frosty!

Can you eat sugar free hard candy on keto? ›

Stevita Naturals Hard Candy

They're naturally sweetened with stevia and isomalt, a sugar alcohol derived from sugar cane. Best of all, they're free from net carbs, making them a suitable treat for those following a keto diet.

Does keto dessert raise blood sugar? ›

1) They won't elevate your blood sugar levels

Keto desserts are perfect since they won't elevate blood sugar levels, unlike regular sugar-laden desserts.

Is cool whip OK on keto? ›

The short answer, no, cool whip is not keto friendly for those on a strict low carb diet. HOWEVER, cool whip in small amounts can easily fit into a low carb/ keto diet.

How do I satisfy my sweet tooth on keto? ›

The Best Keto Dessert Recipes
  1. Keto Chocolate Avocado Mousse.
  2. Berry Cheesecake Fat Bombs.
  3. Lemon Coconut Balls.
  4. Almond Butter Keto Cups.
  5. Vanilla Chia Seed Pudding.
  6. Keto-Friendly Chocolate Chip Cookies.
Nov 6, 2023

Is peanut butter OK on keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Can I have a banana on keto? ›

Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.

What foods can I eat unlimited on keto? ›

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

Is popcorn okay for keto? ›

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

Will a little sugar break ketosis? ›

In conclusion, sugar can kick you out of ketosis and prevent your body from burning fat for energy. If you're following a ketogenic diet, it's important to limit your intake of sugar and opt for keto-friendly sweeteners. This will help you to reach your weight loss or health goals and maintain optimal health.

Are sugar free jelly beans keto? ›

While keto diets are typically more effective than other types of low-carb diets, there are still some foods you should avoid while on the keto diet. This includes sugar-free jellies that contain artificial sweeteners, which can be problematic while trying to follow the keto diet plan.

What candy bar has the least amount of carbs? ›

There aren't any real traditional candy bars that are low-carb as Sugar will translate into lots of carbs. The only low carb options are things like Quest Bars or Atkins bars which have little to no carbs as they use sugar alcohols or substitutes like Erythritol.

Does flan have a lot of carbs? ›

Flan, Custard (1 cup) contains 77.3g total carbs, 77.3g net carbs, 12.8g fat, 13.9g protein, and 471 calories.

How many carbs are in keto custard? ›

Custard without sugar is amazingly keto-friendly. Each serving has only 2.5g of carbs, so you can enjoy this sweet treat and easily stay within your carb limit for the day!

How many carbs is ketosis? ›

You'll need to stay under 50 grams of carbohydrates per day to enter and stay in ketosis. That's about three slices of bread, two bananas or 1 cup of pasta.

How many carbs are in a keto creamer? ›

Comparing keto coffee creamers
ProductPriceNutritional facts
KITU SUPER COFFEE Keto Coffee Creamer$• 40 calories • 3.5 g fat • 0 g carbs • 0 g sugar • 2 g protein
Bulletproof Original Creamer$$• 100 calories • 10 g fat • 3 g carbs • 0 g sugar • 0 g protein
6 more rows
Mar 6, 2020

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