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October 9, 2013

Pumpkin Flan – Low Carb and Gluten-Free

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This low carb pumpkin flan might just be the perfect fall dessert. Creamy and rich, with a sweet covering of caramel when you flip it out onto a plate. A great recipe for your low carb holidays.

Low Carb Gluten-Free Pumpkin Flan

I am about to serve you up five savoury recipes in five days, an unheard-of feat in the history of All Day I Dream About Food.  Rest assured, it’s not going to become standard practice; I just happen to be part of a fun cooking challenge that uses only savoury ingredients and requires 5 recipes in 5 days.  And all of these were created and written before Tim’s accident, thank goodness, so I barely have to lift a finger for them.

Low Carb Pumpkin Caramel Flan

But I didn’t want to flood your inboxes and feeds with savory low carb recipes without first leaving you with some sort of heavenly low carb dessert recipe to balance it out.  Yes, it is another pumpkin recipe, and who knows, it may be my pumpkin swan song for this year.  But I had an open can of pumpkin puree from my low carb Pumpkin Cream Cheese Muffins and some low carb sweetened condensed milk that also needed using.  And I had an anniversary date with my husband in the hospital, so whipping up a pumpkin flan for us to celebrate just seemed like the right thing to do!

Low Carb Pumpkin Flan made with low carb sweetened condensed milk

 

Low Carb Pumpkin Flan

Print
Pumpkin Flan – Low Carb and Gluten-Free
Prep Time
15 mins
Cook Time
1 hr
Total Time
1 hr 15 mins
 

This low carb pumpkin flan might just be the perfect fall dessert. Creamy and rich, with a sweet covering of caramel when you flip it out onto a plate. A great recipe for your low carb holidays.

Course: Dessert
Cuisine: French
Servings: 8 servings
Calories: 237 kcal
Ingredients
Caramel Sauce:
  • 1/4 cup xylitol
  • 1/4 cup Swerve Sweetener
  • 2 tbsp water
  • 1 tsp molasses
Flan:
  • 1 cup pumpkin puree
  • 4 large eggs
  • 1 recipe Low Carb Sweetened Condensed Milk
  • 1 cup heavy cream
  • 1/4 cup Swerve Sweetener
  • 1 ½ tsp cinnamon
  • 1 tsp vanilla
  • 1/4 tsp stevia extract
Instructions
  1. Butter small 8 ramekins (3 to 4 inches in diameter) and preheat oven to 325F.
  2. For the caramel sauce, combine xylitol, Swerve, water and molasses in a small saucepan over medium heat. Bring to a boil and cook 1 minute. Set aside.
  3. For the flan, combine pumkin, eggs, sweetened condensed milk, cream, sweetener, cinnamon, vanilla and stevia in a medium bowl.
  4. Whisk until well combined and smooth.
  5. Divide caramel sauce between prepared ramekins.
  6. Divide flan mixture between prepared ramekins.
  7. Bake 40 to 50 minutes, or until flan is just set in center.
  8. Remove and let cool.
  9. To serve, run a sharp knife around the edges of the flan to loosen and flip out onto plate.
  10. Un-served flans can be wrapped tightly in plastic wrap and kept in the refrigerator.
Recipe Notes

Serves 8. Each serving has 6 g of carbs and 1 g of fiber. Total NET CARBS = 5 g.

237 Calories; 23g Fat (85.7% calories from fat); 3g Protein; 6g Carbohydrate; 1g Dietary Fiber; 86mg Cholesterol; 39mg Sodium.

Nutrition Facts
Pumpkin Flan – Low Carb and Gluten-Free
Amount Per Serving (1 flan)
Calories 237 Calories from Fat 207
% Daily Value*
Fat 23g35%
Cholesterol 86mg29%
Sodium 39mg2%
Carbohydrates 6g2%
Fiber 1g4%
Protein 3g6%
* Percent Daily Values are based on a 2000 calorie diet.

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Filed Under: Gluten Free, Low Carb, Other Desserts Tagged With: caramel, pumpkin, sweetened condensed milk

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Nutritional Disclaimer

Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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Comments

  1. P.J. says

    October 9, 2013 at 9:49 am

    This looks heavenly! Do you think the flan would freeze well? There are only 2 of us so eight of these will go a long way. I hope your husband is doing well and his recovery goes smoothly. We did the anniversary-in-hospital thing a couple of years ago, and while not ideal, you make it a good one wherever you may be. Happy anniversary to you both!

    Reply
    • Carolyn says

      October 9, 2013 at 10:54 am

      Hi PJ…I don’t think it would freeze well, but you could easily make a half batch of both the condensed milk and then the flan and so you could have it two nights in a row for dessert.

      Reply
  2. Goldiegal says

    October 9, 2013 at 9:52 am

    Sounds delish!
    Carolyn, what can I sub for Xylitol? I don’t use it because it is so toxic to dogs and my poor old pooch is very precious to us. I am afraid, with my arthritic hands, that I may drop or spill some.
    Thanks for your help and your wonderful recipes.
    I do hope your hubby is well on the mend.

    Reply
    • Carolyn says

      October 9, 2013 at 10:35 am

      You can use all erythritol, but it will likely harden in the end and stick to the bottom. Not sure what other options you have, though. Maybe make the flan plain and use the caramel sauce to drizzle over it after it’s out of the ramekin? Again, it will still harden but it will taste really good!

      Reply
      • Goldiegal says

        October 9, 2013 at 11:03 am

        Thanks. I will give it a whirl.

        Reply
  3. tea says

    October 9, 2013 at 10:29 am

    What a treat to get this in lieu of hospital food!
    Happy Anniversary – thank goodness for extra chances to say “I love you.”
    Cheers and health to you both.

    Reply
  4. Holly says

    October 9, 2013 at 12:39 pm

    Carolyn, I recently discovered your website and OMG! Can’t wait to start making your recipes. Seems like low carb is the only way I can maintain my weight and I am gluten intolerant and casein intolerant (I use coconut milk everything in place of dairy), sugar intolerant, blah, blah, blah I am excited to try cooking with Swerve but I am wondering if you have heard of “Just Like Sugar” which is a zero-carb sweetener derived from chicory root and might be better in cold dishes because it’s not supposed to crystallize like erythritol. Do you think that might be a healthy option?

    Reply
    • Carolyn says

      October 9, 2013 at 2:59 pm

      I have heard of just like sugar, but I have yet to use it so I really can’t say how it will work. It’s certainly worth a try!

      Reply
  5. Ivonne Carlo says

    October 10, 2013 at 9:32 am

    How do I love thee… let me count the ways! Pumpkin flan is my ABFAV! Thank you for reading my mind 😛

    Reply
  6. Lora @cakeduchess says

    October 10, 2013 at 2:53 pm

    I just love this pumpkin flan, Carolyn. Flan is a favorite dessert of mine and now I have got try a pumpkin version. Been thinking of you and I hope that Tim is doing ok. xx

    Reply
  7. Arthur in the Garden! says

    October 10, 2013 at 9:47 pm

    Wonderful!

    Reply
  8. Mary. says

    October 12, 2013 at 11:07 pm

    i love anything pumpkin and i tried flan, but never flan made with pumpkin. BTW, can i use just sugar, in place of “swerve”?

    Reply
    • Carolyn says

      October 13, 2013 at 6:10 am

      Sure, use the same amount of sugar.

      Reply
  9. Martina says

    October 13, 2013 at 4:04 pm

    Love this recipe! I thought I could use just Erythritol but you’re right – it will stick to the bottom. I’ll try just stevia and see how that works. Thank you!

    Reply
  10. Shari @ Shari Blogs says

    October 25, 2013 at 10:39 am

    My parents live the low carb lifestyle and LOVE flan. I don’t think they have ever tried it like this before though. I think I am going to have to make one for them. Sounds delicious!! I shared it in my Pumpkin Round Up on my blog today! 🙂 http://shariblogs.com/35-pumpkin-dessert-recipes/

    Reply
    • Carolyn says

      October 25, 2013 at 3:27 pm

      Thanks, Shari. I pinned your blog post.

      Reply
  11. Alice @ Hip Foodie Mom says

    October 28, 2014 at 6:36 am

    Carolyn, I love flan and have never made it at home!!! I think this might be the recipe that makes me do it! Looks so good and I have plenty of pumpkin puree!! love this!

    Reply
  12. Carol W says

    November 26, 2014 at 4:55 pm

    Do you think that if I process the Erythritol into a powder it would mix better and prevent it from sticking to the bottom?

    Reply
    • Carolyn says

      November 27, 2014 at 5:08 pm

      Hard to say, since I don’t typically powder my erythritol at home. Grease the ramekin regardless if you try it.

      Reply
  13. Sandy says

    November 27, 2014 at 1:07 pm

    I really want to try this recipe but I don’t have Swerve. Can I use Splenda instead? I have regular and baking Splenda.

    Reply
    • Carolyn says

      November 27, 2014 at 5:05 pm

      You can certainly make the custard with Splenda but it won’t work for the caramel topping at all.

      Reply

Trackbacks

  1. 35+ Pumpkin Dessert Recipes Round Up - Shari Blogs...all things sweet & delicious! says:
    October 25, 2013 at 8:58 am

    […] Low Carb Pumpkin Flan […]

    Reply

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