Mexican · dessert

Keto Mexican Flan with Sugar-Free Caramel

Keto Mexican Flan with Sugar-Free Caramel — from Low Carb Love's cooking video Watch how it’s made · 8:35

Video by Low Carb Love on YouTube · Open on YouTube

65 min · plus 2–3 hours chillingMakes 8 × 1 slice (1/8 flan)250 kcal a portion
  • Keto (2.1 g net carbs a serve)
  • Vegetarian
  • Gluten-free ingredients
  • Nut-free

Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.

Made with eggs and cream and sweetened only with allulose, so one slice has about 2 g net carbs and no added sugar — a keto custard that won't spike blood sugar.

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Ingredients 7

Method

Tap a time to watch that step in the video.

  1. Heat the oven to 175°C (350°F). In a bowl, beat the heavy cream, vanilla, eggs and powdered allulose with a hand mixer just until smooth and combined — don't overmix. 1:08
  2. For the caramel, warm ½ cup allulose with 2 tbsp water in a small saucepan over low heat; once it simmers, turn the heat to medium-high and stir until it turns a deep amber. 2:16
  3. Take it off the heat and let it cool a little until thick, then pour it into a well-buttered 24 cm (9.5-inch) baking dish and spread it over the bottom with a spatula. 2:59
  4. Pour the custard over the caramel. Set the dish in a larger roasting pan and carefully pour boiling water into the pan until it comes about halfway up the sides of the dish (about 4 cm). 3:48
  5. Bake for 45–50 minutes, until a knife inserted in the centre comes out clean. Lift it out without splashing water into the custard, then chill the flan in the fridge for 2–3 hours. 5:22
  6. Run a knife dipped in warm water around the edge, put a plate on top and flip the flan out so the caramel runs over the top. Cut into 8 slices. 5:47

Tip. Serves 8 (our estimate — the cook doesn't give a yield). Add a few drops of stevia to the custard if you like it sweeter, as the cook suggests.

The method is a summary in our words — the video shows every step.

One portion, 1 slice (1/8 flan), gives you 1 of 8

Energy250 kcal1,050 kJ
Protein4.4 g9% of a day
Fibre0 g0% of a day
Carbohydrate2.1 g2.1 g net · 2.2 g sugars1% of a day
Fat25 g15 g saturated32% of a day
Sodium50 mg2% of a day

Where the energy comes from one serve

  • Net carbs 3%
  • Protein 7%
  • Fat 90%

Fits keto: 2.1 g net carbs a serve, with 90% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin A High32%

286 µg a serve, mostly from heavy cream (85%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Selenium Source17%

9.5 µg a serve, mostly from eggs (81%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 Source16%

0.4 µg a serve, mostly from eggs (70%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Omega-3 Source12%

0.2 g a serve, mostly from heavy cream (90%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Show the other 11
Vitamin E6%

0.9 mg a serve, mostly from heavy cream (69%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin D5%

0.9 µg a serve, mostly from eggs (60%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Calcium4%

52 mg a serve, mostly from heavy cream (75%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Zinc4%

0.4 mg a serve, mostly from eggs (69%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Folate3%

13 µg a serve, mostly from eggs (82%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B63%

0 mg a serve, mostly from eggs (63%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Potassium2%

90 mg a serve, mostly from heavy cream (62%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron2%

0.4 mg a serve, mostly from eggs (83%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium2%

6.9 mg a serve, mostly from heavy cream (61%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin K2%

2 µg a serve, mostly from heavy cream (94%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin C0%

0.4 mg a serve, mostly from heavy cream (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Low Carb Love; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.