Keto Flan Recipe - Delicious, Low Carb and Sugar Free Creme Caramel (1g Carbs) (2024)

FAQs

How many carbs are in a keto flan? ›

This keto flan is a low carb and sugar free take on the classic caramel custard dessert! 4 ingredients and minimal prep, it's an elegant dessert sure to impress! 2 grams net carbs per serving.

It gets even better - you can also find desserts made with keto-friendly ingredients like healthy fats from coconut oil, and flours made from nuts and seeds, like almond flour, pumpkin seed flour, flaxseed flour or sunflower seed flour. These sugar-free ingredients can easily fit into a balanced Keto diet.

A small handful of easy ingredient swaps make classic treats like chocolate chip cookies, apple pie, and cheesecake allowed on the ketogenic diet.

People with diabetes don't have to skip dessert. But Arévalo recommends making a treat that offers more than just carbs. You could do a bowl of fruit with a chocolate drizzle, or a coconut flan. Flan is made with milk and eggs—two protein sources that counteract the carbs slightly, Arévalo said.

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day.

With only 1.75 grams of carbs per 1/4 cup (59 mL), both heavy and whipping cream can be considered keto-friendly ( 3 , 4 ).

These fatty dairy products can be easily added into an everyday keto diet, as they contain very little carbohydrates and are rich in conjugated linoleic acid which may help with fat loss. 100g of single cream contains 3.3g of protein, 19.1g of fat and 2.2g of carbohydrates.

This can make ice cream an unsuitable choice if you're following a low-carb eating plan such as the ketogenic diet. Happily, there's a solution: keto ice cream. This gluten-free dessert looks and tastes like regular ice cream, but it's made with ingredients that won't take you out of ketosis.

Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Is popcorn okay for keto? ›

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

A lazy keto diet only requires someone to limit their carbohydrates to 10% or less of their daily calories. This approach means that a person does not need to track their fat and protein intake. Some people use keto diets to lose weight or reduce their body fat.

Flan, Custard (1 cup) contains 77.3g total carbs, 77.3g net carbs, 12.8g fat, 13.9g protein, and 471 calories.

As a result, keto pizza crusts typically contain significantly fewer carbohydrates compared to regular pizza crusts. They often use alternative flours like almond flour, coconut flour, or flaxseed meal, which have lower carb content compared to traditional wheat flour.