Low Carb Keto Flan Recipe

Traditional flan was one of those desserts I fully wrote off when I went keto. I mean, it’s basically sugar syrup and custard—what’s left without the sugar, right? Well, I tinkered (and ruined a few batches, let’s be real), but this version hits. It’s silky, rich, and topped with a legit caramel sauce that won’t spike your blood sugar.

This is the flan I bring out for dinner parties, birthdays, or a Tuesday night when I need a win. And it’s made with just six simple ingredients.

What Solves the “Sad Keto” Problem

Let’s be honest—most low-carb “custards” are eggy, watery, or have that weird fake-sugar aftertaste. Here’s why this one works:

• Monk fruit + allulose blend caramelizes like sugar—no crystal shards or burned funk
• Heavy cream adds the fat and body—no thin texture here
• Tempering the yolks gives you a real custard, not scrambled eggs in disguise
• Baking in a water bath keeps it silky and crack-free

What I Used (And Why It Worked)

• Powdered Monk Fruit Allulose Blend (200g) – This is key for the caramel. Allulose browns like sugar. Monk fruit adds sweetness without bitterness. Don’t sub here unless you like disappointment.
• Water (60ml) – Just enough to dissolve the sweetener for that syrupy start.
• Egg Yolks (6 large) – Rich and custardy. Whites would ruin the texture.
• Heavy Cream (480ml) – The fat makes it feel indulgent and keeps carbs down. Double cream works too.
• Sea Salt (pinch) – Rounds out the sweetness.
• Vanilla Extract (2 tsp) – Adds depth and makes it taste bakery-level.

Keto Swaps That Actually Work

Want to tweak it? Here’s what I’ve tested:

Swap	Result	Notes
Whole eggs instead of just yolks	Firmer, eggier flan	Not terrible, but not as luscious
Coconut cream instead of heavy cream	Slightly denser, subtle coconut taste	Works for dairy-free but not quite as smooth
Granulated sweetener	Grainy caramel, didn’t set	Powdered only for both layers, trust me

What I Got Wrong

What Went Wrong	Why It Happens	How to Fix It
Caramel crystallized	Wrong sweetener (erythritol)	Stick with monk fruit + allulose blend
Scrambled custard	Poured cream in too fast	Go slow—seriously slow—when tempering
Flan cracked	Oven too hot or no water bath	Always use a water bath, and don’t rush it

How to Make It (Step-by-Step)

1. Preheat oven to 350°F (177°C). Boil water for the water bath.
2. Make the caramel: Mix 100g sweetener + water in a saucepan. Heat on low, then boil and do not stir. Let it bubble for ~20 mins until amber. Divide quickly into 6 ramekins and tilt to coat.
3. Mix custard: Warm cream + remaining 100g sweetener + salt until bubbles form. Whisk yolks in a bowl. Slowly pour cream into yolks, whisking constantly. Stir in vanilla.
4. Strain custard: Pour through a sieve into caramel-coated ramekins.
5. Bake in a water bath: Set ramekins in a deep dish, pour in boiling water halfway up the sides. Bake 20–30 mins—look for a slight jiggle in the middle.
6. Cool + chill: Leave in the water bath 1 hour. Cover and chill overnight (or up to 4 days).
7. Serve: Run a knife around the edge, invert onto plates, and spoon over the caramel.

Tricks That Made This Work Better

• I use a silicone spatula to stir only before the caramel boils—then hands off.
• I strain the custard to catch any eggy bits—makes it velvety.
• I portion into 6 equal ramekins—makes macro tracking easy: 2.9g net carbs each.

How I Store and Track It

• Fridge: Covered, these last 4 days without texture loss.
• Freezer: Works in a pinch. Wrap ramekins tight in plastic and foil. Thaw in the fridge before flipping.
• Macros: After chilling, each one comes in at:
  • 331 kcal
  • 33.3g fat
  • 2.9g net carbs
  • 5.1g protein

What I Googled Before Making This

Can I use erythritol instead of allulose?
Nope. Erythritol crystallizes and ruins the caramel. Allulose behaves most like sugar.

Will this spike my blood sugar?
I’ve tested post-meal glucose (CGM and finger prick)—no spike. But always test yourself if you’re sensitive.

Can I use a loaf pan instead of ramekins?
Yes, but bake longer (~45–55 mins) and expect a less even set.

Nutrition Facts

Serving Size: 1 keto flan custard cup

Nutrient	Amount
Calories	331 kcal
Total Fat	33.3 g
Saturated Fat	20.0 g
Cholesterol	280 mg
Sodium	72 mg
Potassium	83 mg
Total Carbohydrate	2.9 g
– Dietary Fiber	0.1 g
– Sugars	2.6 g (from cream, not added sugar)
Net Carbs	2.8 g
Protein	5.1 g

Check out More Recipes:

• Low Carb Keto Vanilla Cupcakes (Sugar Free)
• Low Carb Keto No Bake Chocolate Cheesecake
• Low Carb Keto Cheesecake Fluff Recipe