Pumpkin Flan Recipe Photo - Diabetic Gourmet Magazine Recipes


  • canola oil cooking spray
  • 3 eggs, omega-3-enriched if available
  • 1-1/4 cup pumpkin puree (300 mL)
  • 1/2 cup maple syrup (125 mL)
  • 2 Tbsp canola oil (30 mL)
  • 1-1/2 tsp pure vanilla extract (7 mL)
  • 3/4 tsp ground cinnamon (4 mL)
  • 1/4 tsp ground ginger (1 mL)
  • 1/4 tsp ground cloves (1 mL)
  • 1/4 tsp salt (1 mL)
  • 1-1/2 cups low-fat milk, heated until very hot (375 mL)
  • Boiling water, about 1 quart (1.13 L)
  • ground nutmeg (garnish)


  1. Preheat oven to 350F. Adjust oven rack to center position. Coat eight 6-ounce custard cups or ramekins with canola oil cooking spray and set them in 13 X 9-inch (33 x 22 cm) baking pan.
  2. In large bowl, beat eggs slightly; add pumpkin puree, maple syrup, canola oil, vanilla, spices and salt. Beat with mixer until blended thoroughly. Mix in hot milk until blended. There will be about 4 cups of liquid. Pour 1/2 cup (125 mL) flan mixture into each prepared ramekin.
  3. Carefully pour boiling water into baking pan around ramekins. Water should come up to level of custard inside ramekins.
  4. Bake 40 to 45 minutes or until set around the edges but still a little loose in center. When center of flan is just set, it will jiggle a little when shaken. Remove from oven and immediately remove ramekins from water bath; cool on wire rack until room temperature. Cover with plastic wrap and refrigerate.
  5. Serve cold and garnish with ground nutmeg. This dessert can be made up to 3 days in advance. Keep refrigerated until serving.


Nothing signals the holiday season more than pumpkin and this flan allows you to showcase it in a new, delicious way.

Recipe Yield: Yield: 8 servings. Serving size: 1 flan.

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Nutritional Information Per Serving:

Calories: 190
Fat: 7 grams
Saturated Fat: 1.5 grams
Fiber: 2 grams
Sodium: 220 milligrams
Cholesterol: 110 milligrams
Protein: 6 grams
Carbohydrates: 24 grams