Easy, Healthy High Protein Caramel Mexican Flan | By Laura Ann Villanueva | Publisher Eatyournutrition
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Easy, Healthy High Protein Caramel Mexican Flan | By Laura Ann Villanueva | Publisher Eatyournutrition
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🥣 Ingredients For Easy Mexican Flan Dessert Recipe
To make this simple Mexican flan recipe, you will simply need to gather a few key ingredients to create a delicious dessert today.
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Eggs – This ingredient helps bind the flan together. I haven’t tried this with flax eggs, so I can’t suggest that as a vegan substitute. If you try that out, leave a comment so others can benefit.
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Egg Whites – A secret to increasing the protein without overdoing the fat content of the recipe.
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Coconut Evaporated Milk – I used coconut evaporated milk to keep this flan recipe dairy-free, but regular evaporated milk works well too.
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Maple Syrup – You can swap this out for your favorite sweetener of choice. Stevia also works well. I prefer the maple syrup for a depth of flavor and added minerals.
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Vanilla Extract – It’s always best to use high quality vanilla extract. The better the quality, the more flavor to the recipe.
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Vanilla Protein Powder – This is one of the key ingredients to increase the protein content of the recipe.
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Collagen Powder – You only need one scoop of my Radiant Beauty Multi Collagen Peptides. The addition of collagen in this flan recipe helps support healthy skin, hair, and joint health. It also increases the protein content.
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Medjool Dates – Adds the perfect balance of sweetness to the caramel sauce.
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Unflavored Gelatin Powder – You need gelatin to make this high protein flan recipe. I love the brand and quality that Further Foods provides.
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Almond Butter – I like simple plain natural almond butter without any additional sugars. You can also swap with sunflower butter if you have a nut allergy.
See the recipe card for quantities.
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Reader review
⭐⭐⭐⭐⭐ Fancy dessert without much effort. Very easy to make and tastes delicious too.
– Tessa
🩺 Benefits Of Recipe Ingredients
Protein Powder
I love to use Eat Your Nutrition plant-based protein powder. It gives you that added boost of protein to help support healthy hair, skin, and nails.
Protein Powder Health Benefits
- Helps decrease appetite and cravings.
- Promotes energy levels, endurance, strength and muscle tone.
- Helps aid the recovery process after exercise by promoting growth of lean muscle tissue.
- Helps to preserve lean muscle mass and reduce body fat during weight loss efforts.
- Provides a sustained source of energy that lasts throughout the day without affecting blood sugar levels.
Grass-Fed Gelatin
High-quality grass-fed gelatin is impressive for helping support and improving gut health and digestion. You may have heard of bone broth, and the impressive gut-healing ingredient is gelatin. Gelatin is a wonderful source of glycine, glutamic acid, and proline. These amino acids are the building blocks of protein.
The standard American diet tends to reach for animal protein in muscle meats, rather than foods rich in collagen and glycine, such as skin, tendons, whole fish, and cartilage. Muscle meats are low in glycine, but high in methionine.
In short, there is evidence that consuming higher amounts of methionine can raise homocysteine levels. Elevated homocysteine levels have been linked to heart disease.
We want a healthy, balanced diet, one properly balanced with two important amino acids, glycine, and methionine. Neither should be demonized. Both hold their own important roles within our bodies.
Glycine is wonderful in keeping stable blood sugar levels, and methionine has been shown to help prevent fatty liver disease. However, most Americans are not getting adequate glycine in their diets.
Bone broth and grass-fed gelatin are rich in glycine. So, you get an anti-inflammatory treatment loaded with gut-healing amino acids full of glycine that helps support tissue regeneration, especially in the gut lining. I like to use Further Food Unflavored Gelatin for this recipe.
Gelatin and Digestive Health
Moreover, gelatin is known for its potential to support digestive health. It contains gel-like substances that help to coat the lining of the gastrointestinal tract, supporting the gut integrity and potentially improving digestion and nutrient absorption.
There are several ways to incorporate gelatin into your diet. You can find gelatin in powder or sheets, which can be used to make various desserts, such as jellies, gummies, and custards. You can also add it to smoothies, soups, or stews to increase the protein content and potentially support immune health.
However, it’s essential to note that while gelatin has potential health benefits, further research is needed to fully understand its specific effects on the immune system.
So, consider including gelatin in your diet as part of a balanced and varied approach to support your immune system and well-being.
🍁 Maple Syrup As An Alternative To Refined Sugar
Maple syrup contains around half the calories of refined sugar, and is a much more nutritious choice. It’s loaded with antioxidants that protect your body’s cells from damage and reduce the visible signs of aging.
Maple syrup is also a brilliant source of manganese and zinc, which boosts your metabolism and immune system. In addition, it’s perfect for your skin and can protect against skin blemishes, dry skin, and redness.
Finally, maple syrup has been shown to protect against various chronic ailments and diseases, including arthritis, cancer, diabetes, inflammatory bowel disease, and heart disease.
Coconut Milk
Coconut milk is a rich and creamy beverage that offers numerous health benefits, especially when it comes to boosting your immune system. It’s packed with essential nutrients and powerful antioxidants. Coconut milk can be a great addition to your diet to strengthen your body’s natural defense mechanisms.
One of the key reasons why coconut milk is beneficial for immune support is its high content of lauric acid. This medium-chain fatty acid has antimicrobial and antiviral properties, which can help protect against various pathogens. The anti-inflammatory compounds found in coconut milk, such as cytokinins and polyphenols, can help reduce inflammation and promote overall wellness.
Medjool Dates
Medjool dates are a type of date that are sweet and rich in nutrients. For example, they contain many important vitamins, minerals, antioxidants and fiber.
Medjool dates are the best types of dates to use for this recipe, because they are soft and moist, but not too overly sweet. They are the perfect balance of sweetness for a tasty caramel sauce your family will love.
⭐️ Pro Nutrition Tip
Incorporate prebiotic-rich ingredients to nourish beneficial gut bacteria. Consider adding a tablespoon of inulin powder to the flan mixture. Inulin is a soluble fiber found in plants like chicory root that promotes a healthy gut microbiome and aids digestion. It blends seamlessly into the custard without altering the taste or texture.
Additionally, using a vanilla protein powder that contains a super fruits antioxidant blend can further enhance the nutritional benefits of your flan.
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👩🍳 Instructions For A Healthy Mexican Flan Recipe
So how did I do this easy flan recipe? I simply gathered all my ingredients for a high protein traditional Mexican flan recipe and my favorite caramel sauce ingredients.
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Blend all the caramel sauce ingredients in a blender until smooth.
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Preheat the oven to 325 degrees Fahrenheit. Divide the caramel sauce in six small custard cups or 6-ounce ramekins. Be sure to coat the bottom evenly. Set aside
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In a large mixing bowl, lightly beat the egg whites.
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Add in the evaporated milk, vanilla extract, gelatin, protein and collagen powders, and maple syrup. Add a pinch of sea salt.
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Pour mixture into the prepared ramekins. Place the ramekins on a roasting pan. Pour just enough hot water inside the roasting pan to reach halfway up the outside of the ramekins.
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Bake in preheated oven at 325 for 45 minutes, or until a toothpick placed in the center comes out clean.
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Carefully remove the roasting pan, remove each ramekin, and set aside to chill in the refrigerator for 3 hours.
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Run a knife around the rim of the flan to loosen up the sides to unmold them. Hold a serving plate over the ramekin and flip the ramekin upside down quickly. The caramel sauce and flan should be perfectly unmolded.
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Serve this Mexican flan with raw cacao nibs over top or fresh fruit.
Pro Cooking Tip For Mexican Flan
Make sure you are cooking the flan in a water bath, as this provides a gentle, even heat. Follow the instructions.
🧡 How To Make High Protein Caramel Mexican Flan Recipe?
Learn how easy it is to make a high-protein Mexican flan dessert recipe that everyone will love.
Easy High Protein Caramel Mexican Flan
I reinvented the traditional caramel Mexican flan, a caramel custard dessert, and made it high in protein. Easy to make Mexican flan recipe is the perfect dessert for Cinco De Mayo or any fun gathering
If you like this recipe, please leave a star rating in the comments section of this post to help other followers in our EYN community!
Equipment
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1 Blender
Ingredients
- 1 egg
- 2 cups egg whites
- ½ cup coconut evaporated milk
- 1 teaspoon vanilla extract
- 1 scoop vanilla protein powder
- 1 scoop Radiant Beauty Collagen Peptides
- 2 tablespoons maple syrup
- 1 tablespoon gelatin powder, unflavored
- 1 pinch sea salt
Dairy-Free Caramel Sauce
- 2 tablespoons coconut oil
- 3 tablespoons almond butter
- ½ teaspoon vanilla extract
- 1 dates Medjool (Pitted)
- ½ tablespoon maple syrup
- 1 pinch sea salt
Get Recipe IngredientsInstructions
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Blend all the caramel sauce ingredients in a blender until smooth.
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Preheat the oven to 325 degrees Fahrenheit. Divide the caramel sauce in six small custard cups or 6- ounce ramekins. Be sure to coat the bottom evenly. Set aside.
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In a large mixing bowl, lightly beat the 2 cups egg whites.
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Add in the evaporated milk, vanilla extract, gelatin, protein and collagen powders, and maple syrup. Add a pinch of sea salt.
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Pour mixture into the prepared ramekins. Place the ramekins on a roasting pan, Pour just enough hot water inside the roasting pan to reach halfway up the outside of the ramekins.
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Bake in preheated oven at 325 for 45 minutes, or until a toothpick placed in the center comes out clean.
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Carefully remove the roasting pan, remove each ramekin, and set aside to chill in the refrigerator for 3 hours.
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Run a knife around the rim of the flan to loosen up the sides to unmold them. Hold a serving plate over the ramekin and flip the ramekin upside down quickly. The caramel sauce and flan should be perfectly unmolded.
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Serve with raw cacao nibs over top or fresh fruit like pineapple, mango, and shredded coconut.
Laura’s Recipe Tips
🌿 The Harmony Method™ Pillars Supported 🌿
Rotation | Gut-Hormone-Mood | Flavor Infusion | Mindful Meal Mapping
Nutrition
The information shown is an estimate provided by an online nutrition calculator. Modify as needed and enjoy.
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LEAVE A RATING AND COMMENT
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Recipe Key Nutrients
Protein | Collagen | Calcium | Iron | Potassium | Vitamin D
💙 Substitutions
Here are a few modifications if you have an aversion, food allergy, or simply don’t have an ingredient for this caramel Mexican flan on hand.
- Maple Syrup – Swap with honey or your favorite sweetener of choice.
- Protein Powder – Double the amount of collagen powder to the recipe if you don’t have protein powder on hand.
- Collagen Powder – Swap out with more protein powder instead.
Need to substitute an ingredient?
Ask ChatGPT suggestions on how to substitute the particular ingredient.
🥚 Healthy Food Swaps Guide
Check out my free Healthy Food Swaps Guide for how to swap out different foods if you suffer from food allergies, sensitivities, intolerances, or simply an aversion.
🍴 Variations
Here are a few variations for my healthier version of a caramel Mexican flan recipe.
- Toppings – Serve with your favorite store bought or homemade coconut whipped cream. You can also serve with fresh fruit or raw cacao nibs.
- No Protein Powder or Collagen Powder – Use pureed white beans for the protein content. The texture will be altered slightly when it sets up, but you also gain additional fiber.
❄️ Storage For Mexican Flan Dessert Recipe
Store in an airtight container in the refrigerator for up to 5 days. You can also cover it tightly with plastic wrap and store it in the fridge.
🥘 Meal Prep Tips
- Batch Preparation – Prepare multiple flans at once and store them in the refrigerator for up to three days. This allows you to have a ready-to-eat, high-protein dessert or snack available throughout the week, supporting consistent protein intake and gut health.
- Individual Portions – Pour the flan mixture into single-serving ramekins before baking. This not only aids in portion control but also makes it convenient to grab a quick, healthy treat without the need to cut or measure servings.
- Freezing for Longevity – If you wish to store the flan for a longer period, consider freezing individual portions. Once the flan has cooled, wrap each ramekin tightly with plastic wrap and aluminum foil, then freeze for up to two months. To enjoy, thaw overnight in the refrigerator and consume within 24 hours.
- Caramel Sauce Preparation – Make the caramel sauce in advance and store it separately in an airtight container at room temperature. When ready to serve, warm the sauce slightly and drizzle it over the flan for a fresh, decadent finish.
By implementing these tips, you can enhance the gut-health benefits of your high-protein caramel Mexican flan and streamline your meal preparation process, ensuring a nutritious and convenient dessert option.
🍽️ How Do You Serve A Mexican Flan Dessert?
I like to serve this simply as is or top with raw cacao nibs for extra mineral content. Raw cacao nibs add extra copper and magnesium, and are rich in polyphenols. Flan is also delicious topped with fresh fruit like mango, pineapple and shredded coconut.
Mexican Recipes to Serve With Caramel Flan?
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Best Mexican Chicken Burger Recipe For Grilling Perfection
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Chicken Enchilada Casserole with Sweet Potato (Gluten-Free)
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Easy Chicken Fajita Recipe With Garlic Yogurt Sauce
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