Low Carb Paleo Pumpkin Custard
This recipe, adapted from Practical Paleo, is a delicious and healthy custard. I recently made it and was thrilled with the results. It's full of wholesome ingredients—fat, protein, and veggies—all in one yummy dish! This recipe brings back happy childhood memories of flan from a Cuban bakery. Now, I can enjoy a similar treat on my lower-carb paleo lifestyle.
This recipe, adapted from Practical Paleo, is a delicious and healthy custard. I recently made it and was thrilled with the results. It's full of wholesome ingredients—fat, protein, and veggies—all in one yummy dish! This recipe brings back happy childhood memories of flan from a Cuban bakery. Now, I can enjoy a similar treat on my lower-carb paleo lifestyle.
- 1 tsp cinnamon
- 1 tsp vanilla extract
- 1/4 tsp ground ginger
- 1 cup canned pumpkin organic
- pinch of real salt2 pinches of grated nutmeg
- 2 organic eggs
- 1/4 cup maple syrup grade b optional- leave out for a savo
- (or my version: add 8-10 drops of liquid stevia f
- 1 cup canned coconut milk full fat (do not use boxed b/c
- Carbohydrate 15.6485633362007 g
- Cholesterol 0 mg
- Fat 8.10753291667521 g
- Fiber 3.96978757921855 g
- Protein 1.27249666666667 g
- Saturated Fat 7.15740000000154 g
- Serving Size 1 1 Serving (87g)
- Sodium 98.9168750003847 mg
- Sugar 11.6787757569821 g
- Trans Fat 0.502557166666667 g
- Calories 133 calories
Step-by-step
- Pre-heat the oven to 350 degrees. Combine pumpkin and all spices in one bowl.
- In a smaller bowl, beat the eggs lightly then whisk in the maple syrup, vanilla and coconut milk. Whisk the egg mixture into the pumpkin mixture until well combined.
- Pour the custard into 6- 1/2 cup ramekins or one medium ceramic baking dish. Place the ramekins in a baking pan and add enough water to the dish to come up 2? high around the ramekins or ceramic baking dish. Carefully place in the oven and bake for 60 minutes or until a knife inserted into the center of the custard comes out clean.
Why does a baked custard sometimes separate into a watery layer while the outer edges overcook and curdle? Egg proteins require precise thermal regulation because rapid heating forces them to squeeze out trapped liquid rather than forming a smooth, uniform gel matrix. Canned pumpkin introduces natural starches and pectin that help stabilize this emulsion, unlike fresh squash purées which carry unpredictable water content that can ruin the set.
Submerging ramekins inside a larger roasting pan filled with water two inches up the sides creates a thermal buffer. Water cannot exceed 212 degrees Fahrenheit, meaning the surrounding liquid shields the delicate dairy and eggs from direct oven radiation set at 350 degrees. Baking for sixty minutes at this gentle heat allows the proteins to coagulate slowly until a knife inserted into the exact center emerges clean without any clinging residue.
Full-fat canned coconut milk provides the necessary saturated fat droplets to coat the protein strands, preventing them from bonding too tightly. Omitting the sweetener in favor of low-glycemic liquid drops shifts the preparation toward a savory side dish, which pairs exceptionally well with roasted pork loin or seared duck breast because the rich spice profile cuts through heavier meats.
