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There seems to be two completely different types of flan out there.
One is like a custard tart, in a shell, covered in glazed fresh fruit and the other is a set custard covered in a caramel glaze.
Both sound incredible to me and today I’m making this low-carb fruit flan, but I’m definitely going to be putting the caramel flan on my wish list.
This keto-friendly flan can be made and stored in the fridge the day before you want to serve it. Instead of one regular pie, feel free to make eight small pies. Enjoy!
Note: For a dairy-free alternative you can substitute the butter with palm shortening which is made from palm oil. Beware that the standard practice for harvesting palm trees to produce palm oil destroys tropical forests and habitats of endangered species! Always opt for sustainably sourced palm oil and palm shortening such as Tropical Traditions.
Hands-on Overall
Nutritional values (per serving)
Net carbs4.7 grams
Protein8.7 grams
Fat23.3 grams
Calories267 kcal
Calories from carbs 7%, protein 13%, fat 80%
Total carbs7.8 gramsFiber3 gramsSugars3.3 gramsSaturated fat7.3 gramsSodium60 mg(3% RDA)Magnesium69 mg(17% RDA)Potassium275 mg(14% EMR)
Ingredients (makes 8 servings)
Crust:
Filling:
Toppings:
Instructions
- Preheat oven to 180° C/ 355° F (fan assisted), or 200° C/ 400° F (conventional).
- Place all of the crust ingredients, except for the butter, into a large bowl. Melt the butter and add to the dry ingredients. Combine well.
- Grease a 22 cm/ 9" tart pan and press the crust mixture into it. I use a measuring cup on the edges to get a nicely defined angle at the base. Bake the crust for 15 minutes and let cool.
- To make the filling; place the almond milk and the vanilla into a small saucepan and heat gently until very hot, but not boiling.
- Beat the eggs and sweetener together and add the milk in a very slow trickle, beating constantly. You want to be very gradually increasing the temperature of the eggs so as to not cook them.
- Once all of the milk has been added, pour the mixture back into the saucepan and heat over medium heat until the custard thickens.
- Pour into a bowl and press cling wrap onto the surface. Chill for approx. 1 hour until thickened but not set firm.
- Pour the custard into the tart shell and smooth the top.
- Decorate with the fresh fruit and brush fruit with the liquid sweetener. You can gently heat the Sukrin Gold Syrup or sugar-free maple syrup to make it easier to brush on to the fruit.
- Store, covered, in the refrigerator for up to 4 days. The crust will soften over time.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Almond flour (blanched ground almonds, almond meal) |
| 1.9 g | 4.7 g | 11.5 g | 129 kcal |
| Coconut, dried, desiccated, shredded (organic, unsweetened) |
| 0.2 g | 0.5 g | 0.3 g | 8 kcal |
| Erythritol (natural low-carb sweetener) |
| 0.4 g | 0 g | 0 g | 2 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 8.6 g | 76 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.2 g | 3.1 g | 2.4 g | 36 kcal |
| Vanilla extract, sugar-free, alcohol-based |
| 0 g | 0 g | 0 g | 2 kcal |
| Erythritol (natural low-carb sweetener) |
| 0.3 g | 0 g | 0 g | 1 kcal |
| Almond milk natural (unsweetened) |
| 0.2 g | 0.2 g | 0.5 g | 5 kcal |
| Blueberries, fresh |
| 0.6 g | 0 g | 0 g | 3 kcal |
| Strawberries, fresh |
| 0.3 g | 0 g | 0 g | 2 kcal |
| Kiwi fruit, fresh |
| 0.5 g | 0 g | 0 g | 3 kcal |
| Sukrin Gold, brown sugar substitute |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Total per serving |
| 4.7 g | 8.7 g | 23.3 g | 267 kcal |
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