Keto Flan is a delicious custard dessert traditionally made with cream, eggs, sugar, and 1 teaspoon of vanilla. However, I will use coconut milk in place of the cream for this recipe and will be adding some Greek yogurt for an extra creamy texture. Also, this flan will be sweetened with monk fruit instead of refined sugar. You can use allulose sugar to prepare caramel sauce, which has a lower glycemic index and doesn’t spike blood glucose. The addition of chocolate and lucuma adds depth to this keto flan that’s sure to satisfy your sweet tooth! You are in for a keto-friendly treat!

How to Make Keto Flan With Coconut Milk and Yogurt?

Here’s the creamy, low-carb keto flan recipe that tastes just like the real thing!

Ingredients

• 2 13.5 oz coconut milk (native forest)
• 1 cinnamon stick
• 6 tablespoon of monk fruit (to taste)
• Dash of salt
• 1/8 teaspoon of baking soda
• 2 teaspoon of vanilla
• 1/2 dark chocolate bar (40 grams)
• 1/4 cup of lucuma powder
• 5 eggs (tempered)
• 1/2 cup of Greek yogurt
• 2 cups of allulose sugar

Preparing Caramel Sauce

Place 1/2 cup of filtered water and sugar in a heavy pot and stir well. Let the mixture boil until it thickens and takes a light amber color. The allulose helps prepare a beautiful caramel which isn’t possible with monk fruit or stevia.

Preparing the Keto Flan

1. Pour coconut milk (full fat) into a heavy saucepan and add the following ingredients: cinnamon stick, monk fruit sugar,  vanilla, salt, and baking soda (to lower the strong flavor of coconut milk). Simmer for 10-15 minutes. For the chocolate flan, melt the ½ of the chocolate in the microwave for 60 seconds, mix it well, and add it to the coconut sauce. For the lucuma flan, add the lucuma powder to the hot coconut sauce. Then, transfer it to a blender for a smooth texture.

2. In a big bowl, add eggs, yogurt, 1 teaspoon of vanilla, and a dash of salt. Beat the ingredients thoroughly.

3. Temper the egg mix with the hot coconut sauce. Put the bowl aside. Slowly add your hot coconut sauce to the egg mix while whisking thoroughly for a smooth texture.

4. Heat a pot with water and pour it into a big Pyrex. Put the Pyrex inside a 350°F preheated oven.

5. Pour the caramel sauce into 4 round Pyrex (2 cups capacity or 12 silicone small muffins cups)

6. Bring the caramel sauce to the Pyrex with hot water and cover it with baking and aluminum paper.

7. Cook the flan for 35-45 minutes. Insert a wooden stick after 20 minutes to check if it is cooked properly.

8. Take out the flan and let it cool down on a rack.

9. After the flan cools down, put it into a refrigerator for several hours or until the next day.

10. Run a knife around the small Pyrex or muffin cups to unmold them. If the caramel gets hard, submerge the bottom of the Pyrex or muffins in hot water for a few seconds.

11. Decorate your flan with fruit, chocolate, and caramel.

How This Recipe Benefits Your Thyroid Health

1. Coconut Milk

Coconut milk is rich in medium-chain triglycerides (MCTs), which help support metabolism and thyroid function. Additionally, the healthy fats in coconut milk may help improve the absorption of fat-soluble vitamins crucial for thyroid health.

2. Cinnamon Stick

Cinnamon contains antioxidants and anti-inflammatory compounds, which can help reduce oxidative stress and inflammation, promoting thyroid health.

3. Monk Fruit

Monk fruit is a natural, low-calorie sweetener that does not spike blood sugar levels, making it a thyroid-friendly option for those managing their weight and blood sugar.

4. Dash of Salt

Salt, especially if it contains iodine, is essential for thyroid hormone production. Proper iodine intake helps maintain thyroid health and prevents imbalances.

5. Baking Soda

Baking soda can help balance the body’s pH and may support overall digestion, which is essential for nutrient absorption and thyroid health.

6. Vanilla

Vanilla contains antioxidants, which can help reduce oxidative stress, and its pleasant aroma and flavor can promote a sense of well-being, supporting mental health, which is closely tied to thyroid function.

7. Dark Chocolate

Dark chocolate, particularly with a high cocoa content, is rich in antioxidants, which may help protect thyroid cells from oxidative damage, supporting overall thyroid health.

8. Lucuma Powder

Lucuma powder is rich in vitamins and minerals, including iron and zinc, which are essential for optimal thyroid function. Zinc supports thyroid hormone production and conversion.

9. Eggs

Eggs are an excellent source of iodine and selenium, two essential nutrients for thyroid function. Selenium, in particular, supports the conversion of thyroid hormones, helping to regulate metabolism.

10. Greek Yogurt

Greek yogurt is a good source of protein and probiotics, which support gut health. A healthy gut is crucial for thyroid hormone conversion and absorption of key nutrients.

11. Allulose Sugar

Allulose is a low-calorie sweetener that does not raise blood sugar levels, which can be beneficial for people with thyroid disorders, as it helps regulate metabolism and prevent insulin resistance.

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Notes and information

I use organic ingredients as much as possible. This way, I can get beneficial nutrients and avoid harmful pesticides, hormones, and chemicals that affect our thyroid and health in general.