Learn how to whip up a quick and tasty microwave keto flan in a mug!
Why you’ll love this recipe:
Convenient and oven-free: you got it! Instead of spending ages baking a pudding in the oven, whip up an easy keto mini pudding for dessert or even a late-night snack in just 3 minutes in the microwave.
Just 4 ingredients: there’s nothing like a healthy recipe that requires only a few ingredients and tastes delicious! To make it even better, the ingredients are super simple and you probably already have them at home.
Sugar and flour-free: You won’t find them in either the syrup or the batter, but I know some folks like to mix things up, so I’ve included 3 different ways to make the syrup (traditionally sugar-based). Personally, I’m cool with healthy flours like oats, coconut, almonds, etc. However, I skip them in low-carb treats to keep the calorie count down.
Keto/Low Carb: Meaning, it’s low in calories, so I opted for 2 skim ingredients (milk and powdered milk) and two others naturally low in calories (egg and sweetener). If you’re not on a low-carb diet, feel free to use other ingredients (all explained in the recipe’s ingredients section).
It’s healthy, sweet, and delicious: The most cherished recipes around here are of this kind, which is why I’m confident you’ll adore this delightful keto flan recipe.
Utensils Needed for the Recipe
1 medium/large microwave-safe mug:
You know those microwave recipes where you can just use any old mug or dish and you’re good to go? Well, this isn’t one of them. You’ll need a microwave-safe mug or container. I’m mentioning this because during one of my test runs of this recipe (specifically the syrup part), I used a regular glass jar and it shattered. Result? Lost a jar and made a mess in the microwave.
Also, even though the recipe doesn’t expand, it can still threaten to overflow in the microwave. So, if that happens, you’ll want to make sure you’ve got a mug big enough to catch it and pause the microwave before it’s too late. That way, your flan will only fill about half the mug.
If the mug is too small, your easy microwave keto pudding will turn out small too. Unless you’re intentionally making a small batch to save some dough for later (which can be stored in the fridge for up to 2 days), I’d suggest opting for a larger mug. I know, it might sound like a hassle, but I promise you, the recipe is totally worth it!
1 bowl/container: You can use any pot; you’ll just use it to mix the ingredients for the batter.
1 sieve: When a recipe has few ingredients, they tend to be very noticeable in the final result, but nobody wants a flan that tastes like eggs, right? To solve this problem, simply strain it.
1 whisk or fork: Continuing with the topic of the egg in this 4-ingredient recipe, when it goes into the microwave, if it’s not thoroughly mixed, it can burst and create a mess. So, I recommend using a whisk to mix it well and quickly, or a fork, which also solves this problem, although you’ll need to stir it a bit longer to ensure it’s fully combined.
Ingredients for the Microwave Chocolate Mug Cake with Coconut Flour
Ingredients for the Healthy Syrup
The quantities are provided in the instructions below and on the printable recipe card at the end of the article.
You can prepare the syrup for your healthy microwave flan in three different ways:
- Sweetener (I used xylitol) + water + a dash of instant coffee, cinnamon, or vanilla extract (optional): Xylitol (and most other sweeteners) melts and adds a delightful sweetness, but it doesn’t caramelize, resulting in a transparent syrup. The good news is that adding a bit of instant coffee, cinnamon, or vanilla extract solves this issue!
- Honey or molasses + water: While this option isn’t as low-carb as using xylitol (since xylitol has fewer calories than honey or molasses), it still yields a healthy and incredibly tasty result. Tip! If you opt for honey or molasses, ensure you’re using a mug that’s 110% microwave-safe or make the syrup in a saucepan.
- Sugar + water: I understand this option may be controversial because sugar isn’t as healthy as the other ingredients. However, if you’re running low on alternatives, it can serve as a viable option.
Ingredients for the Keto Flan Batter:
- Egg: Just like in the original recipe, the egg is irreplaceable in this healthy version, much to the dismay of vegans.
- Sweetener, sugar, honey, or molasses: Similar to the syrup, you have the option to choose one of these ingredients for your recipe. Just keep in mind that this choice will alter the calorie and nutritional content of the recipe as a whole. For a low-carb option, go for sweetener.
- Skimmed milk powder: Since this is a low-carb recipe, I’ve used skimmed milk powder, but feel free to use any type of milk powder you prefer.
- Skimmed milk: You can use the type of milk you prefer; skimmed milk was chosen for this low-carb pudding.
Step-by-Step Guide (With Images)
How to Make Healthy Syrup in a Mug (3 Different Ways)
Method 1: Sweetener + Water
Step 1
In a microwave-safe cup, add 1 tablespoon of sweetener (I used xylitol) and a little water, just enough to hydrate all the sweetener (I used two teaspoons of water), mix well.
Step 2 (optional)
To enhance the color, add instant coffee, vanilla extract, cinnamon, or a combination of these ingredients until your syrup reaches the desired color (I used about half a teaspoon of instant coffee). Mix well to combine.
Keep in mind that the darker the syrup, the stronger the taste of the added ingredient will be. Using half a teaspoon of instant coffee will impart a noticeable coffee flavor. Personally, I enjoy this hint of coffee, but if it’s not to your liking, you can reduce the amount or opt for one of the other suggested flavorings.
Step 3
Microwave the mixture every 30 seconds, pausing to stir, for 1 minute to 1 minute 30 seconds, or until the syrup is well combined. Allow the syrup to cool and thicken slightly, then spread it over the sides of the mug (about halfway up) by rotating the cup or using a spoon (leave a small amount at the bottom). Let the cup cool while you prepare the batter.
Method 2: Honey or Molasses + Water
Step 1
In a microwave-safe mug or frying pan, combine 1 tablespoon of honey or molasses with 1 tablespoon of water. Microwave the mixture every 20 seconds, pausing to stir, or heat in a non-stick frying pan until caramelized.
Step 2
If you’ve prepared the syrup in a frying pan, transfer it to a microwave-safe mug. Spread it around the sides of the mug (about halfway up) by rotating the mug or using a spoon, and allow it to cool while you prepare the keto flan batter.
Method 3: Sugar + Water
Step 1
In a microwave-safe mug, combine the sugar with a small amount of water (enough to moisten all the sugar) and mix well. Microwave the mixture every 20 seconds, pausing to stir, until caramelized.
Step 2
Swirl the mug or use a spoon to spread the syrup around the edges of the mug, covering about halfway up. Allow it to cool while you prepare the healthy mug flan.
How to Make Keto Microwave Flan Batter
Step 1
In a bowl, sift 1 egg, this will ensure that the flan doesn’t taste of egg, then beat well with a whisk or fork until the yolk is 100% mixed with the white, this step is very important for microwave egg recipes, otherwise the recipe could burst (and make a mess).
Step 2
Add 1 tablespoon of sweetener, sugar, honey, or molasses to the egg in the bowl, and mix well. If you’re using honey or molasses, ensure they’re very liquid, and I recommend microwaving them for 10 seconds just before adding to the mixture.
Step 3
Add 1/2 cup of milk and two tablespoons of powdered milk to the mixture in the bowl, and mix well.
Step 4
Pegue a caneca com a calda, garanta que a calda já esteja fria antes do próximo passo, caso contrário a massa vai “cozinhar”.
Step 5
Pour the flan batter halfway into the mug, as it may expand during cooking and threaten to overflow. If you have excess batter, you can store it in the fridge for up to 2 days to make another mini recipe.
Step 6
Microwave the batter for 1 minute to 2 minutes and 30 seconds on low power. If your microwave doesn’t have this option, you can use the “defrost” function. Pause every 30 seconds to poke a fork into the pudding; if it comes out clean, it’s ready. Keep an eye on the microwave; if the batter starts to rise and threatens to overflow, the power is too high or the pudding is already done.
You may think the flan isn’t ready yet because it has a very different texture, almost like curdled milk, but that’s how it should be.
Step 7
Allow the pudding to cool in the mug to room temperature, then refrigerate until the pudding is well chilled, for at least 1 hour.
Step 8
Then carefully unmold, you can use a knife to help loosen the edges of the pudding and serve or eat straight from the mug. Enjoy!
Step-by-Step Video Recipe:
It’s also worth checking out the video recipe for this keto mug flan. You can find the quantities of the ingredients to save or print on the recipe card at the end of this post.
Tips for an Incredible Mug Recipe:
This recipe is a breeze, but what I often see people getting wrong is the waiting time. To avoid any mishaps, pay close attention to these two critical moments in particular:
- When pouring the batter: If the syrup and the mug are hot, it can cause the batter to cook prematurely, which isn’t ideal. So, wait for them to cool to room temperature. You can speed up this process by placing the mug in the freezer for 2 minutes, but be cautious not to put the cold mug directly into the microwave, as it can cause a thermal shock. In that case, wait for it to return to room temperature before microwaving.
- When serving: Both a keto microwave flan and a traditional one should be thoroughly chilled before serving. Otherwise, the texture won’t be right, and if you try to unmold it, it will likely fall apart.
This Easy Microwave Keto Flan Recipe is…
Fit, low carb, gluten-free, convenient, and delicious!
Easy keto Flan | Microwave Version
EQUIPMENT
- 1 medium/large microwave safe mug
- 1 bowl
- 1 sieve
- 1 whisk or fork
INGREDIENTS
- 2 tablespoons of sweetener 1 for the syrup and the other for the “dough”
- 2 teaspoons of water
- 1/2 teaspoon of instant coffee cinnamon or vanilla extract (optional)
- 1 egg
- 1/2 cup of the milk of your choice
- 2 tablespoons of powdered milk
INSTRUCTIONS
Syrup
- In a cup or microwave-safe container, pour in 1 tablespoon of sweetener and 2 teaspoons of water.
- Optional step: For added flavor and color, incorporate 1/2 teaspoon of instant coffee, cinnamon, or vanilla extract. Mix thoroughly.
- Microwave in 30-second intervals, pausing to stir, until the sweetener is completely dissolved and the syrup achieves a uniform consistency, typically around 1 to 1 1/2 minutes.
- Allow the syrup to cool at room temperature until it thickens slightly. Then, carefully coat the inner rim of the mug with the syrup, spreading it about halfway down the mug’s side while leaving a small amount at the bottom. You can achieve this by rotating the mug slowly or by using a spoon.
- Let the syrup-coated mug cool further as you prepare the dough.
Flan Batter
- In a separate bowl, sift the egg and vigorously whisk or beat it until thoroughly combined (ensuring the yolk is fully incorporated with the white).
- Next, add the sweetener and continue mixing until it's nearly completely dissolved.
- Then, incorporate the milk and powdered milk, stirring until well blended.
- Ensure that the mug is either cold or at room temperature before proceeding to the next step.
- Now, carefully pour the prepared pudding batter (which should still be liquid) over the syrup in the mug, being cautious not to fill the mug beyond halfway.
- Microwave on low power for 1 minute to 2 minutes and 30 seconds, pausing every 30 seconds to insert a fork. If the fork comes out clean, the flan is ready. Monitor the microwave closely; if the batter begins to rise and threatens to overflow, either reduce the power or the flan is likely cooked.
- Allow the flan to cool within the mug to room temperature, then refrigerate until well chilled, ideally for at least 1 hour.
- When ready to serve, carefully unmold your keto flan from the mug. If needed, gently run a small knife around the edges to loosen it from the mug before serving.
NOTES
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