Protein Sparing Flan

Oh my word! I have been testing this protein sparing flan for a long time now and it is now perfect!

I wanted to post this Protein Sparing Flan for Cinco de Mayo, but it wasn’t perfect until now!

Testing recipes is hard! Many times the recipes flop, you waste ingredients, you waste time and you waste money. I don’t think people realize how difficult recipe creating can be. This protein sparing flan was one of those complicated recipes!

Once I perfected this protein sparing flan recipe, my husband said, “This is like the best crème Brulee I have ever had!” Which is a high compliment because crème Brulee is his favorite dessert!

A traditional flan has over 240 calories and 35 grams of carbohydrates. This protein sparing flan only has 62 calories and only 1 gram total carbs!

It was hard to find what natural sweetener will work for making this sugar free flan and I finally found the answer!

This Protein Sparing Flan requires Wholesome Yum Allulose. Other sweeteners like erythritol will not work because it doesn’t caramelize.

Allulose is a natural sweetener that has zero calories and it a favorite keto sweetener because it tastes just like sugar and it caramelizes just like sugar! I prefer Wholesome Yum’s Monk Fruit Allulose Blend!

I love Wholesome Yum allulose products for many reasons!

First off, most people cutting out sugar prefer the natural flavor of Wholesome Yum Monk Fruit Allulose blend. It doesn’t have a cooling effect nor a bitter taste like some keto sweeteners.  Wholesome Yum Monk Fruit Allulose blend tastes just like sugar!

Not only does Wholesome Yum create the best quality sweeteners without harmful additives like some brands, they are also a kind small family-owned business. You all know I love supporting small business!

Click HERE to order Wholesome Yum Allulose! 

NOTE: If you are not doing Protein Sparing days and would prefer a traditional keto flan, instead of unsweetened almond milk, you can use heavy cream and instead of egg whites, use egg yolks. My son can’t do dairy but he LOVES it! I tried Raw Farms dairy products and he doesn’t have a reaction with it! Raw dairy has all the enzymes and health properties I feel good about eating! Go HERE and use code MARIA to SAVE 20%! It makes great sugar free Flan!

If you like this Protein Sparing Flan recipe, you can find many more protein sparing recipes in The Art of Fat Loss! Click HERE to find!

Click HERE to learn more about Protein Sparing Modified Fasting.

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


“Thanks Maria Wojcik Emmerich and keto adapted! Finally got rid of my hashimoto health issues and could not have done it without you.” Nicole

Most people I consult are doing keto totally wrong. Get fast results with the my NEW Keto Packages!

Click HERE to check out my NEW Keto Packages!



Maria Emmerich

About Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".



    Maria I would love to buy one of your books but I know a lot of your recipes use erythritol and I can not eat anything with that ingredient .I has bad effects on me. What book can I use if I still want to use dairy. Thank you Diane

  • Kathy says:

    I have allulose on hand, both powdered and granular. May I use this instead of the monkfruit/allulose product? I live in Canada and have’t seen it for sale here. Thank You!

  • Gladys says:

    Dear Maria,
    How can I purchase your ART OF FAT LOSS for my Kindle?
    In Canadian dollars, please, the way Amazon Canada sells it?

    Is that possible???


  • Syd says:

    I have been sugar free for over 4 years and flan was something I have always craved. I have to say I was very skeptical about how this was going to turn out because of how easy and quick it was to make… It turned out absolutely delicious, thank you so much for the recipe.

  • Linda says:

    Can you use liquid allulose? Thanks!

  • Kristin says:

    Maria – isn’t there a step missing here? Shouldn’t the milk mixture be heated before mixing with the eggs? I knew that instinctively but went by the recipe as written thinking you had some magic at play here and I ended up with 4 ramekins of soup. I’m an experience baker and have made flan before. Super sad as it’s a total waste of the allulose 🙁

  • Nancy Gordon says:

    Maria, once you put the cooked flan, in their ramekins, in the fridge, when time to serve and plate them, will there be a sauce around them, like your photo shows?

  • Abby Myers says:

    So I am right in reading that we are to heat the powdered monk fruit/allulose blend in a pot by itself and it will melt? (am afraid it will scorch) I have been dying to try this recipe and do not want to waste the Wholesome Yum Allulose :). Thank you!!

  • Carole Hoffer says:

    Looks delish!

  • Brook says:

    I see by the ingredients, 2 large egg whites – see note. I am not seeing a note?

  • Magdalena says:

    Hi Maria! I want to purchase one of your ebooks but doesn’t have my country on the list and I’m from Puerto Rico. Is there any other way to purchase?

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