French · Dessert
High-Protein Vanilla Flan
A protein-boosted take on classic French flan, built on skim milk, whole egg, extra egg white and a scoop of whey isolate so the silky custard carries real protein without extra fat, still finished with a traditional bittersweet caramel.
$1
15 minsPrep
33 minsCook
228 minsTotal
MediumLevel
Nutrition per serving
169Calories
17.3gProtein
2.7gFat
17.9gCarbs
17.7gSugar
0gFiber
149mgSodium
96mgChol
0.8gSat Fat
192mgPotassium
134mgCalcium
0.5mgIron
0.7mcgVitamin B12
0.6mgVitamin C
0gPolyol
0gAllulose
0.7gAlcohol
Goes well with
Chamomile Tea
local
Sauternes
international
vegetarian
gluten-free
sweet-spot
Instructions
1
Preheat the oven to 160°C (320°F) and set a roasting tin filled with 2cm of hot water ready for a bain-marie.
2
Melt the 28g sugar in a small dry pan over medium heat, swirling (not stirring) until it turns deep amber, then quickly pour the caramel into the base of 2 ramekins, tilting to coat.
3
Warm the skim milk gently until just steaming but not boiling, then remove from heat.
4
In a bowl, whisk the whole egg, egg white, whey protein isolate, vanilla extract and water together until smooth, breaking up any protein powder clumps.
5
Slowly pour the warm milk into the egg mixture while whisking constantly to temper the eggs without scrambling them.
6
Strain the custard through a sieve into the caramel-lined ramekins to remove any froth or lumps.
7
Place the ramekins in the water bath and bake for 30-35 minutes until the custard is just set with a slight wobble in the centre.
8
Remove 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, letting the caramel sauce pool over the custard before serving.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 4.2 oz120g skim milk
- 11 egg, beaten (50g)
- 1 7/81 7/8 egg whites (60g)
- 0.7 oz20g whey protein isolate
- 1 oz28g melted to caramel sugar white
- 0.1 oz4g vanilla extract
- 0.4 oz10g water
