Classic, silky, and nostalgic — upgraded with extra protein while keeping that smooth custard and glossy caramel.
This is the old-school baked custard dessert loved around the world (Flan / Crème Caramel), gently modernized for a high-protein lifestyle. Same creamy texture, same melt-in-the-mouth bite — just more filling and balanced.
🕒 Servings & Timing
- Servings: 6 slices
- Prep Time: 15 minutes
- Bake Time: 45–50 minutes
- Chill Time: 3–4 hours (or overnight)
- Total Time: ~5 hours
🛒 Ingredients
🍯 Caramel Layer
- ½ cup sugar or sugar-free caramel sweetener
- 2 tbsp water
🥛 High-Protein Custard
- 2 cups high-protein milk (ultra-filtered milk or skim milk)
- 1 cup plain Greek yogurt (or blended cottage cheese)
- 4 large eggs
- 1 scoop unflavored or vanilla protein powder
- ¼ cup sweetener (sugar, honey, or monk fruit)
- 1½ tsp vanilla extract
- Pinch of salt
👩🍳 Step-by-Step Instructions
1️⃣ Make the Caramel
- Add sugar and water to a saucepan over medium heat.
- Do not stir — swirl gently as it melts.
- Cook until deep amber (about 5–7 minutes).
- Immediately pour into a round baking dish or individual ramekins.
- Tilt to coat the bottom evenly. Set aside.
2️⃣ Prepare the Custard
- In a blender, add:
- Milk
- Greek yogurt (or cottage cheese)
- Eggs
- Protein powder
- Sweetener
- Vanilla
- Salt
- Blend 30–45 seconds until completely smooth.
(No lumps = silky custard)
3️⃣ Assemble
- Slowly pour custard mixture over the hardened caramel.
- Skim off bubbles if needed for a smooth finish.
4️⃣ Water Bath (Important!)
- Place the flan dish into a larger roasting pan.
- Pour hot water around it until halfway up the sides.
(This prevents cracking and keeps it creamy.)
5️⃣ Bake
- Bake at 325°F (160°C)
- 45–50 minutes, until edges are set and center jiggles slightly.
6️⃣ Chill
- Remove from oven and water bath.
- Cool to room temperature, then refrigerate at least 3 hours (overnight best).
7️⃣ Unmold & Serve
- Run a knife around edges.
- Invert onto a plate.
- Let caramel sauce flow naturally over the custard.
🧮 Nutrition (Per Slice – Approx)
- Calories: ~170
- Protein: 15–18g
- Carbs: ~18g
- Fat: ~4g
✔ High protein
✔ Gluten-free
✔ Smooth & creamy
✔ No flour or cornstarch
💡 Pro Tips for Perfect Texture
- Always use a water bath
- Do not overbake — wobble is good
- Blend protein powder fully to avoid graininess
- Chill thoroughly before unmolding
🔄 Variations
🍊 Citrus Flan
Add orange or lemon zest to custard.
☕ Coffee Flan
Dissolve 1 tsp instant espresso into the milk.
🥥 Coconut Protein Flan
Use light coconut milk + vanilla protein.
🍫 Chocolate Caramel
Add 1 tbsp cocoa powder to custard.
🧊 Storage
- Refrigerator: Up to 4 days
- Not freezer-friendly (texture changes)
