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Home ยป Almond-Free Desserts

Keto Pumpkin Flan

Posted: Oct 19, 2018 ยท Updated: Jan 31, 2021 by Tisa ยท 2 Comments

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During this beautiful autumn, I have been sitting around the house going kind of crazy. Not lazy, just a sprained ankle. Ugh, I want to return to my exercise regime possibly yesterday. I feel like a pudding on the couch. Getting softer by a minute. Or do I feel like a flan? Anyhow, to bring something good out of the situation, I've taken a little bit more time to attend to MySweetKeto and our readers. So, suddenly, a recipe for Keto Pumpkin Flan popped into my mind.

A very quick and simple dessert that has a "wow" effect when you taste it. Keto pumpkin flan is a must in the pumpkin season. Delicious and creamy! #keto #ketopumpkinflan #flan

Table of Contents

  • What to do with all the pumpkins?
  • How to make Keto Pumpkin Flan
  • Do you like flan?
  • Recipe
  • Keto Pumpkin Flan
    • Instructions 
    • Notes
    • Nutrition
  • MORE KETO PUMPKIN DESSERT RECIPES TO TRY!

What to do with all the pumpkins?

Honestly, it was not that much all of the sudden to decide on the recipe. As every autumn, I'm stacked with delicious pumpkins. My sweet grandma grows them in her garden. When I have the time, I make the kitchen orange all over - cutting the pumpkins, baking them, and then processing in the blender.

So I end up with all this fresh pumpkin puree. I cook some pumpkin broccoli soup. I feed half of the extended family with it. But I've still go the puree. Well, the Low carb pumpkin pie is delicious, I should make some. And maybe, just maybe I will have the time for the weekend to bake our favorite - Keto pumpkin cheesecake. But I've still got some leftover puree. Well, I will freeze it in batches but I feel the urge to use it while it's fresh!

Being home too much these days, at least I feel like creating something new, instead of baking same ol'pie. So what else pumpkin something is out there? Pumpkin flan! Admittedly, I've also been a bit inclined towards making pumpkin crème brûlée but then decided to go for Keto pumpkin flan. The two desserts don't differ much if you think about it.

A very quick and simple dessert that has a "wow" effect when you taste it. Keto pumpkin flan is a must in the pumpkin season. Delicious and creamy! #keto #ketogenic #lowcarb #ketoflan #recipe #mysweetketo

How to make Keto Pumpkin Flan

  1. Preheat the oven to 360°F (180°C). Arrange 4 three-inch ramekins inside a baking pan. Grease the ramekins lightly.
  2. In a small saucepan, heat 1 oz. sweetener over medium heat, stirring constantly until it dissolves and becomes fluid. Add gold sugar substitute (optional) for brown color and caramel flavor. Spoon approximately 3 tsp. of the "caramel" into each of the ramekins and make sure it covers the bottoms of ramekins while it is still runny.
  3. In a small saucepan, heat the coconut milk. Turn the heat down to a low simmer.
  4. Bring around 2 pints of water to a boil.
  5. In a medium bowl, whisk together the egg, egg yolk, vanilla, the rest of the sweetener, and the spices. Whisk the pumpkin puree into the egg mixture.
  6. Fold the egg mixture into the warm coconut milk.
  7. Distribute the mixture among the ramekins and place the baking pan on the middle oven shelf. Pour the hot water into the baking pan until it reaches about halfway up the sides of the ramekins. Bake for approximately 35 minutes.
  8. Let the ramekins cool. Place a dessert plate on top of each ramekin and flip it over; The flan should slide out with the "caramel" landing on top of it and flow onto the sides of the dish.

If you have trouble getting the flan out of the ramekin, do not worry; A lot of us run into the issue. Try sliding a sharp knife around the edge of the flan and see if it helps.

If you don't have any gold version of a low carb sweetener, you may succeed by adding some cinnamon to the melted erythritol. It will not exactly help with the caramel taste but will add to the brownish color.

A very quick and simple dessert that has a "wow" effect when you taste it. Keto pumpkin flan is a must in the pumpkin season. Delicious and creamy! #keto #ketogenic #lowcarb #ketoflan #recipe #mysweetketo

Do you like flan?

Honestly, traveling through Spain and Portugal back in the non-keto times, I didn't fancy their flan much. I don't want to offend anyone, but the Spanish are just not the greatest dessert-makers. At least not in the restaurants (Basque country excluded). The situation is different when it comes to most of the Portuguese desserts. Still, whenever I had to choose a dessert in a restaurant in those countries, I only fell for the flan trap a couple of times and then stopped making the mistake. For me, it was simply never worth it. I would rather go for a whiskey cake in Spain. Or a pavlova! Oh my, I get pre-diabetes just thinking about pavlova cake. It is delicious, no matter what. I'm happy that my relationship with flan has changed a great deal since I've started making keto versions myself.

Anyhow, back to the subject. If you like flan, let me know. If you try the Keto pumpkin flan, let me know as well. Leave a comment below. Because Keto Flan rice pudding has been on my to-do list for a while now and I hope it gets some attention from fellow low-carbers and ketoers.

Recipe

A very quick and simple dessert that has a "wow" effect when you taste it. Keto pumpkin flan is a must in the pumpkin season. Delicious and creamy!

Keto Pumpkin Flan

A very quick and simple dessert that has a "wow" effect when you taste it. Keto pumpkin flan is a must in the pumpkin season. Delicious and creamy!
4.34 from 9 votes
Pin Recipe
Prep Time 10 minutes mins
Cook Time 35 minutes mins
Total Time 45 minutes mins
Course Dessert
Cuisine Keto
Servings 4 flans
Calories 120 kcal

Ingredients
 
 

  • 2 oz sweetener
  • ยฝ oz gold sugar substitute - optional
  • โ…” cup coconut milk - full fat
  • 1 large egg
  • 1 large egg yolk
  • 3 oz pumpkin puree
  • ยฝ teaspoon vanilla extract
  • ยผ teaspoon ground nutmeg
  • ยฝ teaspoon ground cinnamon
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Instructions
 

  • Preheat the oven to 360ยฐF (180ยฐC). Arrange 4 three-inch ramekins inside a baking pan. Grease the ramekins lightly.
    Keto pumpkin flan recipe by My Sweet Keto
  • In a small saucepan, heat 1 oz. sweetener over medium heat, stirring constantly until it dissolves and becomes fluid. Add gold sugar substitute (optional) for brown color and caramel flavor. Spoon approximately 3 tsp. of the "caramel" into each of the ramekins and make sure it covers the bottoms of ramekins while it is still runny.
    Keto pumpkin flan recipe by My Sweet Keto
  • In a small saucepan, heat the coconut milk. Turn the heat down to a low simmer.
    Keto pumpkin flan recipe by My Sweet Keto
  • Bring around 2 pints of water to a boil.
  • In a medium bowl, whisk together the egg, egg yolk, vanilla, the rest of the sweetener and the spices. Whisk the pumpkin puree into the egg mixture.
    Keto pumpkin flan recipe by My Sweet Keto
  • Fold the egg mixture into the warm coconut milk.
    Keto pumpkin flan recipe by My Sweet Keto
  • Distribute the mixture among the ramekins and place the baking panย on the middle oven shelf. Pour the hot water into the baking pan until it reaches about halfway up the sides of the ramekins. Bake for approximately 35 minutes.
    Keto pumpkin flan recipe by My Sweet Keto
  • Let the ramekins cool. Place a dessert plate on top of each ramekin and flip over; The flan should slide out with the "caramel" landing on top of it and flow onto the sides of the dish.
    Keto pumpkin flan recipe by My Sweet Keto

Notes

If you don't have any gold version of a low carb sweetener, you may succeed by adding some cinnamon to the melted erythritol. It will not exactly help with the caramel taste but will add to the brownish color.

Nutrition

Calories: 120kcal
Keyword Keto, Low-Carb
Tried this recipe?Let us know how it was.

MORE KETO PUMPKIN DESSERT RECIPES TO TRY!

If you love this low-carb keto dessert recipe, I recommend you also try:

Keto Pumpkin Pecan Bread
All the flavors of the holiday season get packed inside a super versatile loaf of keto pumpkin pecan bread. Only 5 ingredients and 2 NET carbs!
GET THE RECIPE
What's a dinner table without bread? Especially during the holidays. That's why today we're baking a delicious keto pumpkin pecan bread with just five ingredients. Besides, it is ready in fewer than an hour! #keto
Keto and Vegan Pumpkin Brownies
These keto vegan pumpkin brownies are a perfect treat for getting together with friends and family in the holiday season!
4 NET carbs per serving.
GET THE RECIPE
The holiday season is here, and that means meeting with friends and family for the sole purpose of catching up with a meal together. Food is deeply connected to our memories, and the keto and vegan pumpkin brownies we bake today are a great example of this. #keto
Keto-friendly Pumpkin Cheesecake
This keto pumpkin cheesecake is an awesome combination of pumpkin, dairy, and spices!
GET THE RECIPE
This keto pumpkin cheesecake is an awesome combination of pumpkin, dairy, and spices!
Low Carb Pumpkin Pie
One mini Pumpkin Pie comes out to be approximately 177 Calories, Fat: 16.3 g (of which Saturated: 8.5 g, MUFA's: 6.0 g), Total Carbs: 4.1 g, Fiber: 0.8 g, Net Carbs: 3.3 g, Protein: 3.2 g
GET THE RECIPE
Low Carb Pumpkin Pie

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About Tisa

Tisa has an MSc degree in Psychology, is a Ph.D. candidate in Neuroscience, and a passionate cook. Determined to sweeten up peoples' lives with lip-smacking keto and low-carb recipes.

Reader Interactions

Comments

  1. Cheryl says

    November 01, 2019 at 7:46 am

    LOVE Flan and will try this recipe tomorrow! Thank you! Not a fan of rice pudding though but may try to make this without the pumpkin too !

    Reply
    • Tisa says

      November 04, 2019 at 12:11 pm

      Great, Cheryl, hope you like it!

      Reply

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Hi, I'm Tisa. I'm a psychologist, a Ph.D. candidate in neuroscience, and a passionate cook.

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