Protein Sparing Flan
Prep time
Cook time
Total time
Serves: 4
  1. Preheat oven to 325 degrees F. Place 4 (4 oz) ramekins into a casserole dish. Set aside.
  2. Place ½ cup Wholesome Yum allulose into a large pot and heat over medium high heat until melted, while stirring frequently. Once melted, add the water. Stir occasionally until the sauce has become a golden brown. Remove from heat and divide into the bottom of the ramekins, covering the bottom evenly. Set aside and allow to cool.
  3. In a medium bowl, stir together the almond milk, ½ cup Wholesome Yum allulose (or use 1 teaspoon stevia glycerite to sweeten), vanilla, stevia glycerite and salt.
  4. In a separate bowl, whisk together the eggs and egg whites until well combined and the egg whites are well blended. Slowly stir the eggs into the almond milk mix. Divide the custard into each ramekin, on top of the layer of caramel.
  5. Place hot water into the casserole dish around the ramekins. Bake for 25-35 minutes. Or until the flan is just set and no longer liquid.
  6. Remove the casserole dish from the oven but leave the ramekins in the hot water for another 10 minutes.
  7. After 10 minutes, gently remove the ramekins from the casserole dish. Place in the fridge to cool for 3 hours or overnight.
  8. When ready to eat, use a butter knife and slowly run it on the inside of the custard to release it from the ramekin.
  9. Turn the ramekin upside down and slowly jiggle the custard onto the plate.
Nutritional Information:
62 calories, 3g fat, 5g protein, 1g carbs, 0.1g fiber
P:E Ratio 1.3
Recipe by Maria Mind Body Health at