November 26th, 2016

Low Fat Pumpkin Flan

No Thanksgiving meal seems complete without a deliciously sweet pumpkin ending and this Pumpkin Flan recipe by Ellie Krieger fits the bill perfectly!  Sweetly decadent with a gooey caramel topping, yet just a fraction of the fat and calories of a traditional pumpkin pie.

This is NOT health food, but it IS a healthier alternative to traditional pumpkin pie and is perfect for Thanksgiving.

Yield: 8 servings
Calories: 100 (31.5% of calories from fat)  ♥  Fat: 3.5 g  ♥   WW Points: 2 pts


  • Cooking spray
  • 2/3 cup sugar, divided
  • 1/2 cup whole milk (fat-free is NOT a good substitution in this recipe)
  • 1/4 cup evaporated milk
  • 2 eggs
  • 2 egg yolks
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon grated nutmeg
  • 1 teaspoon ground cinnamon
  • 3/4 cup solid-pack pumpkin


  1. Preheat oven to 350 degrees F.
  2. Meanwhile, bring about 4 cups water to a boil and keep hot (for a water bath to follow)
  3. Arrange 8 (4-ounce) ramekins inside a 9 by 13-inch baking pan. Spray ramekins lightly with cooking spray.
  4. In a small saucepan, heat 1/3 cup sugar over low heat, stirring constantly, until sugar melts and forms a light-brown caramel, about 7 minutes.
    • Working quickly, transfer 2 teaspoons of the caramel to each of the ramekins, swirling as soon as you spoon in the caramel (it will harden quickly).
    • Set aside.
  5. Combine milk and evaporated milk in a small saucepan over medium heat until warm.  Reduce heat to a low simmer and keep milk warm.
    • Whisk together eggs, egg yolks, remaining 1/3 cup of sugar, vanilla, nutmeg and cinnamon.
    • Fold pumpkin into egg mixture.
    • Then fold into evaporated milk (a little at a time, if you add it all at once, it will begin to cook the eggs)
    • Divide filling among ramekins, then place baking sheet in oven.
    • Pour hot water into baking pan until it reaches halfway up the sides of the ramekins.
    • Bake for 35 to 40 minutes, or until flan is just set.
    • Let cool.
    • Place a dessert plate on top of each ramekin and invert; flan should slide out, and syrup should flow onto sides of the dish.
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Marisa (Trim The Fat)
Marisa (Trim The Fat)

Wow! That looks amazing! Im putting that on my list for Thanksgiving!
.-= Marisa (Trim The Fat)s last blog ..Routine Eats =-.


Hi Marisa, I hope youll come back and tell us how much you liked it! Sometimes it just takes another voice to give others courage to try something new :)

Dena: Juice Bar Franchise
Dena: Juice Bar Franchise

This looks sinful in a good way ;) We recently came up with a spiced pumpkin smoothie that I think may have a similar taste profile, but hopefully a few less calories. But I guess it would be a stretch to try to serve it at Thanksgiving


LOL sounds great, but youre right I dont think my family would let me get away with serving a smoothie for Thanksgiving dessert.


I am a huge fan of flan! This is a delicious recipe.


Thanks for this. I have been looking for an alternative to traditional pumpkin pie recipes

Hopefully mine turns out as well as the one in the picture
.-= Douglass last blog ..Health Habits P.I. =-.


Beware! The sugar gets extremely hot, even on low. That being said, I made this recipe in a single pyrex pie dish (placed in a pan of water, of course) and it came out very well.


Thanks for sharing your experience Bryan :) I havent tried it in a single pyrex dish, so I may give that a try next time. :)