Sugar Free & Keto Classic Crème Caramel

SUGAR FREE & KETO CLASSIC CRÈME CARAMEL

Sugar Free & Keto Classic Crème Caramel. 2.5g net carbs and 131 calories. Without sacrificing flavour or texture.

I have a few possible variations in the recipe too. Including a ‘cheat’ option for the caramel. So if you want to turn this into a 1g net carbs dessert – you can. And you can even make it dairy-free if that’s your choice.

It tastes so authentic it is literally impossible to guess that it’s low-carb and sugar-less. When a much loved dessert becomes super-healthy too, how can anyone resist?


I must point out that this is my keto take on the classic French Crème au Caramel, which has a light, delicate texture. Not to be confused with baked custard or modern flan, which are much more dense and creamy. 

How To Make Sugar Free & Keto Classic Crème Caramel

Firstly, you need to make the classic caramel, which is usually just sugar and water. My first attempt was with erythritol. But, as expected, it crystallised and left that familiar ‘fresh’ sensation in my mouth. Not great.

Sugar Free & Keto Classic Crème Caramel

The second attempt was with a new sweetener that had just arrived all the way from the U.S.

It looked very promising indeed. Until I turned out the crème pots. A very watery caramel gushed out, and there was a thin, very hard disc of caramel stuck to the bottom of the ramekins. No idea why this separation had occurred, but I wasn’t happy! On the plus side, there was no grittiness from crystallisation and the taste was spot on. So I decided to remake the caramel, this time adding a bit of butter and a little cream to increase its viscosity, hoping for a better result.

Bingo! Beautiful deep colour, sugar-like flavour, silky smooth, and ZERO after-taste or odd mouth sensation. This one was pretty special. So special, in fact, that I made another identical batch. Left it to solidify. Re-heated it. And it was good to go again. Wow. That had never happened with other keto-friendly sweeteners.

Sugar Free & Keto Classic Crème Caramel

The new-kid-on-the-block I used is an allulose blend (link in recipe). Sadly, it isn’t available in the UK yet. But I was so impressed with it that I have contacted the company and they have promised that it will be soon. Fingers crossed… my British low-carb friends need to try it!

In the meantime, if you’re UK based, erythritol remains your best bet. I know many people like xylitol, but it isn’t something I bake with because I tried it a few times and on each occasion it gave me horrific gastric distress, so I wouldn’t know how it might behave when making caramel. I suppose you could try and see how it goes. Not everyone reacts the same to sugar alcohols.

If you’re feeling a bit lazy, or you want to save time, or you can’t get allulose and you don’y fancy the erythritol compromise, I have the perfect ‘cheat’ for you. Check out the recipe and you’ll find out what it is.

For the crème of my Sugar Free & Keto Classic Crème Caramel, you need 2-3 eggs, milk, sweetener and vanilla extract. That’s pretty much it. I used Arla Lactose-Free Whole Milk (available in all UK supermarkets) as I didn’t want nut flavours to spoil the authenticity of my Sugar Free & Keto Classic Crème Caramel. Because it has no lactose, this milk is very low carb, so I think it’s fine for keto/low-carb. But if you wish to reduce carbohydrates further, you can use a nut milk, coconut milk (the drinking type from a carton – not the canned variety). Or, you can use double cream + water, although this will add a truck load of calories to what is otherwise a fairly low calorie treat.

Enjoy!

SUGAR FREE & KETO CRÈME CARAMEL
 
Author: 
Nutrition
  • Yield: 5 individual crème caramels
  • Serving: 1
  • Calories: 131
  • Fat: 11g
  • Net Carbs: 2.5g
  • Protein: 5g
Recipe type: Desserts
Cuisine: Ketogenic. Low Carb. LCHF. Grain Free. Gluten Free. Dairy-Free.
Prep time: 
Cook time: 
Total time: 
Classic French Crème Caramel. An incredibly authentic low-carb version that includes dairy-free and no-milk options.
Ingredients
For the Caramel:
  • 40g allulose
  • 20g water
  • 20g unsalted butter
  • 30g double cream
For the Crème:
Instructions
Make the Caramel first:
  1. lightly grease the sides of 5 pudding moulds (U.S. option HERE) and place them in a deep baking pan (best if it's just big enough to accommodate them snuggly).
  2. simmer allulose and water over medium heat (induction 8) for about 6 minutes or until it turns from clear to a light amber colour; then stir in butter and cream and simmer for another minute until silky and thickened; pour into the pudding moulds.
  3. pre-heat oven to 150°C static.
Then make the Crème:
  1. boil a pot of water and keep hot on very low heat (or use the kettle if you have one).
  2. meanwhile, in a separate pot, bring milk to just below simmering point (when tiny bubbles begin to form around the perimeter) and turn the heat off.
  3. while you wait, whisk eggs with sweetener and vanilla extract.
  4. drizzle the hot milk into the egg mix while whisking vigorously and continuously with a manual balloon whisk.
To finish:
  1. pour the mixture into your crème caramel moulds, then fill the baking pan with enough hot water to reach half way up your moulds; bake in the middle of the oven for 30 minutes.
  2. once baked, take the individual moulds out of the baking pan and set them aside to cool down.
  3. when completely cooled, they can go in the fridge to chill for several hours (best overnight).
  4. un-mould when you’re ready to serve: run a knife around the edge to loosen, then invert onto serving plates - a gentle tap should do the trick.
Notes
DAIRY FREE: For the Caramel, double the quantity of allulose and water, and simply omit butter and cream. For the Crème, use nut milk or coconut milk (the drinking type - not from a can).

CARAMEL OPTIONS: If you use erythritol, you might need to adjust simmering time up or down. Same goes for xylitol or other sweeteners. The rule of thumb is to turn the heat off once it becomes golden - any more and it might burn.

To darken your caramel, you could add 1 tsp blackstrap molasses (U.S. option HERE).

For the ‘cheat’ version of caramel, skip that section and go straight to the Crème instructions. Once the Crème Caramels are turned out onto serving plates, simply squeeze over them a suitable amount of sugar-free golden syrup such as Sukrin Fiber Gold Syrup or NKD Naked Syrup over each one 😉 (U.S. allulose alternative HERE)

Macros with 250g double cream + 150g water: Kcal 305; F 32g; NC 1g; P 3g.

Macros with nut milks will vary.

The only way to ensure accurate measurement of ingredients is with Metric Kitchen Scales. Click HERE for the ones I use, or HERE for U.S. alternative.

 

Your feedback matters to me! Please leave a comment below. If you try this recipe, you’ll make my day by sharing a photo on social media with the hashtag #queenketo. Thank you! 🙂

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Average rating 5 / 5. Votes: 3

6 Comments

  1. I wonder whether the Lakanto Monkfruit/sweeteners would work for the caramel in the absence of allulose? They don’t apparently have the same crystallising behaviour and definitely not the cooling sensation of erythritol

    • I don’t know, Cathy, as I’ve never used Lakanto. All sweeteners behave slightly differently, for example allulose browns and burns much more quickly compared to erythritol, so it’s not ideal for meringues. I guess the only way to find out is to try it. Monkfruit sweetener isn’t available here in the UK just yet, so I can’t experiment with it.

  2. Too bad you only post in metric. I guess I won’t be back.

  3. These look great, I can’t wait to try them. Good news about the allulose coming to the UK – I’ve been wanting to try it.

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