KETO Vietnamese Crème Caramel (Bánh Flan)
Who says you can’t enjoy decadent desserts on a keto diet? This KETO Vietnamese Crème Caramel (Bánh Flan) is proof that you can savour sweet, silky, and luxurious treats without compromising your low-carb lifestyle. By swapping out traditional sugar with keto-friendly sweeteners like allulose and erythritol, this recipe delivers the same rich caramel flavour and creamy custard texture as the classic version – without the sugar spike.
The secret to this dessert lies in its thoughtful ingredients. Half-and-half and unsweetened almond milk combine to create a perfectly balanced custard that’s not overly rich, while the caramel layer made with allulose gives the dessert its signature golden hue and glossy finish. With just 2.31 grams of net carbs per serving, this recipe allows you to indulge without worrying about your carb count.
Whether you’re a seasoned keto dieter or simply looking for healthier dessert options, this KETO Vietnamese Crème Caramel is a game-changer. It’s elegant enough for special occasions yet easy enough to make for everyday cravings. So go ahead, treat yourself – you deserve a dessert that’s as guilt-free as it is delicious!
Here are a few notes on my KETO Vietnamese Crème Caramel recipe:
This recipe yields 6 servings of flan. However, in the video, you’ll notice I used only four ramekins, as the ones I used are slightly larger, making them suitable for 4 servings instead.
Q&As on KETO Vietnamese Crème Caramel
1. How many servings does this recipe make, and what’s the net carbs per serving?
This recipe yields 6 servings of delicious keto crème caramel. Each serving contains approximately 2.31 grams of net carbs, making it a perfectly indulgent yet low-carb dessert option for your keto lifestyle!
2. What is allulose, and can it replace sugar effectively in this keto crème caramel recipe?
Allulose is a low-calorie natural sweetener found in small quantities in foods like figs and raisins. Unlike sugar, it has minimal impact on blood sugar and insulin levels, making it a great option for keto-friendly recipes. Its ability to caramelize like regular sugar makes it perfect for this crème caramel, providing a rich, golden caramel layer without adding carbs. Its smooth texture and mild sweetness blend seamlessly in desserts, making it an excellent sugar substitute here.
3. What is erythritol?
Erythritol is a natural sugar alcohol commonly used as a low-calorie sweetener. Found naturally in some fruits, it has about 70% of the sweetness of sugar but contains almost no calories or carbs. Erythritol does not spike blood sugar or insulin levels, making it a popular choice for keto and low-carb diets. It’s often used in baking and desserts, like this keto crème caramel, to add sweetness without compromising the texture or flavour of the dish.
4. Can I use 500 mL of heavy cream (35%) instead of half-and-half and unsweetened almond milk?
Yes, you can use 500 mL of heavy cream if you prefer. However, keep in mind that this will make the flan significantly richer and denser. If you’re aiming for a more indulgent texture and don’t mind the extra richness, heavy cream is a great option. Personally, I use half-and-half and almond milk for their lighter and more neutral character, which balances the dessert’s silkiness without being overly heavy. It ultimately depends on your taste preference!
5. Can I substitute almond milk with another type of milk?
Yes, you can substitute almond milk with other low-carb milk alternatives, such as coconut milk or macadamia nut milk, as long as they are unsweetened. These options will maintain the keto-friendly nature of the recipe while slightly altering the flavour. If you’re not following a strict keto diet, you could also use regular milk, but keep in mind that it will increase the carb count. Unsweetened almond milk is preferred for its mild taste and low net carbs, but feel free to use what works best for you!
6. Is this keto flan significantly different from a traditional flan?
The keto flan maintains the creamy, silky texture and rich caramel flavour of a traditional flan but uses keto-friendly ingredients. Instead of sugar, it relies on sweeteners like allulose and erythritol, which don’t spike blood sugar. Additionally, it uses half-and-half and almond milk to reduce carbs compared to regular milk. While the taste and texture are very similar, the keto version is lower in carbs, making it a great option for those on a low-carb or ketogenic diet.
7. How does the number of egg yolks and egg whites affect the texture of the flan?
The balance of egg yolks and egg whites plays an important role in the texture of flan. Using more egg yolks creates a richer, creamier flan with a smooth, custard-like consistency. In contrast, adding more egg whites will make the flan firmer and a bit denser. This recipe strikes a balance by using both yolks and whites to achieve a flan that is soft and silky but still holds its shape well. Adjusting the ratio can help you customize the texture to your preference.
Recipe for KETO Vietnamese Crème Caramel (Bánh Flan)
Equipment
- 1 oven
- 1 small pot
Ingredients
For the Caramel Layer:
- 40 grams allulose
- 20 grams powdered erythritol
- 30 mL water
For the Custard:
- 6 eggs (5 whole eggs and 1 egg yolk)
- 250 mL half-and-half (half milk and half cream)
- 250 mL almond milk (unsweetened)
- 50 grams powdered erythritol
- 1 teaspoon vanilla extract
Instructions
- Prepare the Caramel Layer:In a small saucepan, combine the allulose, erythritol, and water. Heat over medium heat, stirring gently until the sweeteners are fully dissolved.Continue to cook without stirring until the mixture turns a dark amber colour. Be careful not to overcook, as allulose caramelizes faster than regular sugar. Immediately pour the caramel into the bottoms of your ramekins, swirling to coat the base evenly. The caramel will firm up slightly as it cools. Set the ramekins aside.
- Prepare the Custard: Preheat your oven to 300°F (150°C). In a mixing bowl, combine the egg yolks, whole eggs, powdered erythritol, and vanilla extract. Beat gently in one direction until the mixture is smooth but not frothy. In a saucepan, combine the half-and-half and almond milk and heat the mixture over medium-low heat until it is warm but not boiling. Gradually pour the warm milk into the egg mixture, stirring continuously to prevent the eggs from cooking. Strain the custard mixture through a fine mesh strainer to ensure a smooth texture.
- Assemble and Bake: Pour the custard mixture evenly into the prepared ramekins over the caramel. Place the ramekins in a deep baking pan and add hot water to the pan until it reaches two-thirds up the sides of the ramekins, creating a water bath. Carefully place the baking pan in the oven and bake for 40-50 minutes, or until the custard is set. To check for doneness, insert a toothpick into the centre of the flan; if it comes out clean, the flan is ready. Remove the ramekins from the water bath and let them cool to room temperature. Then, cover and refrigerate for at least 3 hours, or preferably overnight, to allow the flan to set completely.
- Serve: To serve, run a knife around the edge of each flan and carefully invert onto a serving plate. The caramelized layer should flow over the custard, creating a delicious sauce.