Light & Pareve Pumpkin Flan


Who doesn’t love the perfect dessert recipe? Flan is the quintessential “restaurant”dessert that offers you, when made the right way, that exquisite taste of caramel and custard  all in one bite. However custard and healthy light dessert, are not normally synonymous – but with a little innovation and some testing, I made it happen.

I “healthified” this recipe by using an equivalent amount of truvia for the sugar (I used the truvia spoonable and just read the back where it tells you how substitute for sugar).

It worked well, but did make the caramel sauce cook a lot quicker than with sugar, so just keep careful watch of this, or just use sugar for the caramel, but replace the sugar in the flan if you’d like.

I also tried the recipe with both full fat and low fat coconut milk, and both were good, but the full fat coconut milk produced a richer and creamier flan.


Pareve Pumpkin Flans

1 cup sugar

2 tblsp water
5 eggs
1/3 cup sugar
1 can pureed pumpkin
1 tsp cinnamon
1 tsp pumpkin pie spice
1 vanilla bean, or 1 tsp vanilla extract
pinch salt
1 can coconut milk


Mix 1 cup sugar and the water in heavy pan and heat over medium heat without stirring until golden colored, occasionally swirling pan and brushing sides of pan with a wet pastry brush. this can take anywhere from 10 to about 30 minutes, just watch the color carefully so that it doesn’t burn.  pour a bit of caramel into each of 8 sprayed ramekins. this can also be made as one individual flan in a large pie dish or pyrex, just increase the cooking time.

Mix together eggs, 1/3 cup of sugar, pumpkin and spices. place vanilla bean into coconut milk and heat in microwave for a few minutes, scrape out vanilla bean and discard pod (or just add the vanilla extract if you don’t have vanilla bean). mix coconut milk into pumpkin mixture and pour into ramekins, or pie dish filling 2/3 full. place ramekins/dish into a roasting pan and fill halfway up the sides with hot water. cover pan with heavy duty foil and bake at 300 for about 30 minutes until set. refrigerate until serving. run a knife around the edge of the flan and invert ramekin over dessert plate to release flan and caramel sauce.

Candied Pumpkin Seed Garnish:
Toss 1/2 cup pepitas with 1 egg white, 1 tblsp sugar, dash each of cinnamon, salt and cayenne pepper. spread onto parchment lined cookie sheet and bake at 400 until golden and puffed. break into pieces and use to decorate flans.

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About the Author

Jackie Kest lives in sunny California with her Husband and kids. Follow her as she cooks and experiments with recipes creating delicious & HEALTHY meals for her family!

Comments (2)

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  1. Meems Ellenberg says:

    when you say one can of coconut milk, how many ounces are you talking about? I have a quart here. I’m assuming I don’t need that much.

  2. jackie says:

    i used a 14 fluid oz can of coconut milk (roland brand). thanks!

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