Spanish · Dessert
High-Protein Baked Flan
A protein-boosted take on the Spanish classic, this baked custard swaps whole milk and cream for skim milk and whey protein isolate while keeping the glassy caramel top and silky set that define a true flan.
$1
15 minsPrep
38 minsCook
253 minsTotal
MediumLevel
Nutrition per serving
197Calories
19.6gProtein
3.5gFat
20.7gCarbs
20.4gSugar
0gFiber
168mgSodium
99mgChol
1.3gSat Fat
214mgPotassium
153mgCalcium
0.6mgIron
0.6mcgVitamin B12
0.6mgVitamin C
0gPolyol
0gAllulose
0.7gAlcohol
Goes well with
Horchata de Chufa
local
Moscatel de Valencia
international
vegetarian
gluten-free
sweet-spot
Instructions
1
Make the caramel
in a small pan, melt the sugar with the water over medium heat without stirring until it turns deep amber, then quickly divide between 2 ramekins (180ml each), swirling to coat the base.
2
Whisk the skim milk, condensed milk and vanilla extract together in a bowl until fully combined.
3
In a separate bowl, whisk the whole egg and egg whites until smooth, then whisk in the whey protein isolate until no lumps remain.
4
Combine the milk mixture with the egg mixture, whisking gently to avoid excess foam, then pass through a sieve into a jug for a smooth custard.
5
Pour the custard over the set caramel in each ramekin, dividing evenly.
6
Place the ramekins in a deep roasting tray and pour hot water halfway up the sides to create a water bath.
7
Bake at 160°C (325°F) for 35-40 minutes until the custards are just set with a slight wobble in the centre.
8
Remove ramekins from the water bath and cool to room temperature, then chill in the fridge for at least 3 hours or overnight.
9
Run a thin knife around the edge of each ramekin and invert onto a small plate to release the flan with its caramel sauce pooling around it.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 3.2 oz90g skim milk
- 11 egg, beaten (50g)
- 2 1/82 1/8 egg whites (66g)
- 0.8 oz24g whey protein isolate
- 0.7 oz20g condensed milk
- 0.1 oz4g vanilla extract
- 0.8 oz24g for caramel sugar white
- 0.3 oz8g for caramel water
