Low-Carb Fruit Flan | KetoDiet Blog



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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!

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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:
  • 1/4 cup fresh blueberries (37 g/ 1.3 oz)
  • 4 whole strawberries (48 g/ 1.7 oz)
  • 1/2 green kiwi fruit (35 g/ 1.2 oz)
  • 4 tbsp sugar-free maple syrup like Lakanto (80 g/ 2.8 oz)

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.

Instructions

  1. Preheat oven to 180° C/ 355° F (fan assisted), or 200° C/ 400° F (conventional).
    Low-Carb Fruit Flan
  2. 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.
    Low-Carb Fruit Flan
  3. 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.
    Low-Carb Fruit Flan
  4. To make the filling; place the almond milk and the vanilla into a small saucepan and heat gently until very hot, but not boiling.
    Low-Carb Fruit Flan
  5. 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.
    Low-Carb Fruit Flan
  6. Once all of the milk has been added, pour the mixture back into the saucepan and heat over medium heat until the custard thickens.
    Low-Carb Fruit Flan
  7. Pour into a bowl and press cling wrap onto the surface. Chill for approx. 1 hour until thickened but not set firm.
    Low-Carb Fruit Flan
  8. Pour the custard into the tart shell and smooth the top.
    Low-Carb Fruit Flan
  9. 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.
  10. Store, covered, in the refrigerator for up to 4 days. The crust will soften over time.
    Low-Carb Fruit Flan

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
Eggs, free-range or organic
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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