Keto Flan
Silky, sugar-free vanilla custard crowned with a deep amber caramel made from allulose. This classic Spanish-style flan has just 3.2g net carbs per serving and comes together in about 70 minutes, making it the perfect make-ahead keto dessert for any occasion.
Head of Nutrition · June 18, 2026
Nutrition per serving
Per serving · makes 6. Values are estimates; brands vary.
This keto flan delivers the silky, melt-in-your-mouth custard and glossy caramel of the classic Spanish dessert with none of the sugar. Thanks to allulose, the caramel actually browns and stays pourable straight from the fridge.
Ingredients
- 1/2 cup allulose (for the caramel)
- 2 tablespoons water
- 1 1/2 cups heavy whipping cream
- 1/2 cup unsweetened almond milk
- 3 large eggs
- 2 large egg yolks
- 1/3 cup powdered allulose (for the custard)
- 2 teaspoons pure vanilla extract
- 1/8 teaspoon fine sea salt
Instructions
- 1
Preheat the oven to 325°F. Bring a kettle of water to a boil for the water bath and set out a 9x13-inch baking pan plus six 6-ounce ramekins.
- 2
Make the caramel: combine 1/2 cup allulose and the water in a small saucepan over medium heat. Swirl (do not stir) until it melts and turns a deep amber, 5 to 8 minutes. Allulose browns fast, so pull it the moment it is golden-brown and immediately divide it among the ramekins, tilting to coat the bottoms.
- 3
Make the custard: in a saucepan, warm the heavy cream and almond milk over medium heat until steaming but not boiling. In a bowl, whisk the eggs, egg yolks, powdered allulose, vanilla, and salt until smooth. Slowly pour the warm cream into the eggs while whisking constantly to temper, then strain the mixture through a fine-mesh sieve.
- 4
Divide the custard evenly among the caramel-lined ramekins. Set the ramekins in the baking pan and pour boiling water into the pan until it reaches halfway up the sides of the ramekins.
- 5
Bake for 40 to 50 minutes, until the centers are just set with a slight jiggle. Remove the ramekins from the water bath and cool to room temperature, then refrigerate at least 4 hours or overnight.
- 6
To serve, run a thin knife around the edge of each flan, invert onto a plate, and let the caramel pool over the top.
Tips & notes
- Allulose is the best keto sweetener for the caramel because, unlike erythritol, it actually melts and browns like sugar and won't recrystallize when chilled. Don't substitute erythritol here or the caramel will turn grainy.
- Straining the custard removes any cooked egg bits and is the secret to a glass-smooth, restaurant-quality texture.
- Store covered in the refrigerator for up to 4 days. Flan is a true make-ahead dessert and is best after an overnight chill.
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Frequently asked questions
- How many carbs are in keto flan?
- Each serving has 3.2g net carbs, 268 calories, 5.8g protein, and 26g fat. This recipe makes 6 servings. The carbs come mostly from the dairy, since allulose contributes negligible net carbs.
- Why use allulose instead of erythritol for the caramel?
- Allulose melts and caramelizes just like sugar and stays soft and syrupy when chilled. Erythritol tends to recrystallize and turn gritty, especially in a cold dessert, so it won't give you a smooth caramel.
- Can I make this keto flan dairy-free?
- Yes. Swap the heavy cream for full-fat coconut cream and keep the unsweetened almond milk. The texture stays rich and silky, though it will carry a light coconut flavor and the macros will shift slightly.
