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    Home / Recipes / Puddings

    Healthy Paleo Pumpkin Custard Recipe (Keto, Low Carb)

    By Lisa MarcAurele · Jul 6, 2020 · 18 Comments

    4.9K shares
    Jump to Recipe
    Healthy paleo pumpkin custard that's low carb and keto friendly. #lowcarb #paleo #dairyfree #glutenfree #keto #ketorecipes #pumpkin #sugarfree #weightwatchers #atkins | LowCarbYum.com

    Giving up dairy and sugar doesn't mean you can't enjoy fall treats. Check out this healthy paleo pumpkin custard recipe that's also low carb and keto.

    paleo keto pumpkin custard
    Article Index
    • Healthy Pumpkin Custard
    • Ingredients for a dairy-free pumpkin custard
    • How to make this healthy pumpkin dessert
    • Paleo Pumpkin Custard with Coconut Milk
    • Keto Pumpkin Custard Recipe
    • Printable Recipe
    • Recipe

    This year, my usual fall and holiday desserts are going to be dairy-free. However, I know that a lot of people on ketogenic diets are okay with using things like heavy cream, cheese and butter. So I'm going to still provide those ingredients as options or main ingredients even though I'm making more dairy-free low carb recipes for myself.

    The reason I'm avoiding cow milk is because of the casein. I've been battling with some autoimmune conditions and dairy is a known trigger. That's why I've made the move to a more paleo low carb diet. And, I've been trying to avoid other inflammatory foods like nuts and egg whites.

    Healthy Pumpkin Custard

    This easy paleo pumpkin custard recipe is my latest dairy-free creation with this amazing winter squash. The last recipe was my gluten-free pumpkin cookies without eggs.

    In my opinion, any baked treat made without dairy and egg whites is a healthier alternative to those using standard ingredients. It can be difficult to bake without eggs, so I often add them for convenience. And I don't think egg whites are as bad as dairy when it comes to causing inflammation in the body.

    But, when possible, I like to make thing with the least inflammatory ingredients as possible. So that's why I chose the ingredients I did for this healthy pumpkin custard recipe.

    pumpkin custard in ramekins

    Ingredients for a dairy-free pumpkin custard

    So let's take a look at what you'll need to make this simple low carb custard. The recipe uses one standard can of pumpkin puree and I prefer to use the organic variety, but conventional puree is fine as well. You can also make your own in an Instant Pot. I use the pumpkin puree recipe at This Old Gal.

    One of the benefits of pressure cooking fresh pumpkin is that it breaks down the lectins that can cause inflammation in the body. Since getting this tidbit of information from The Plant Paradox book by Dr. Gundry, I now pressure cook all my squash, including zucchini and yellow summer squash.

    In addition to pureed pumpkin, you'll need a paleo friendly low carb sweetener like monk fruit extract or stevia extract. My preference is to use Lakanto monk fruit liquid sweetener.

    Other ingredients needed for the paleo pumpkin custard recipe are cinnamon, ginger, clove, egg yolks, and coconut cream. If you aren't dairy-free or paleo, heavy cream can be used in place of the coconut cream. Almond milk might work too if you want to avoid dairy and don't like the taste of the coconut.

    recipe steps

    How to make this healthy pumpkin dessert

    Once you've gathered the ingredients, it's time to grab a large mixing bowl to blend it all together. First, the pumpkin puree is combined with the liquid sweetener extract of your choice and spices (photos 1-3). Then, you'll beat in the egg yolks until well incorporated (photos 4 & 5).

    The final steps are to stir in the coconut cream (photos 6 & 7), divide into ramekins (photo 8), and then bake until set (photo 9). You can tell when it's done by how jiggly it is in the center. I like to take them out when there's just a slight jiggle.

    When the pumpkin custard is done, you'll want to cool each ramekin on a rack before storing in the refrigerator. Although you can eat it warm, it's typically served chilled with whipped cream. To keep things dairy-free, you'll want to use a non-dairy whipped topping like whipped coconut cream. However, I prefer to eat mine plain.

    serving pumpkin custard with spoons

    Paleo Pumpkin Custard with Coconut Milk

    If you can't find coconut cream, you can use place a couple cans of coconut milk in the refrigerator and take out the hardened part after it's chilled. This is the high fat coconut cream.

    Although I didn't test it out, high fat coconut milk should be an acceptable replacement for coconut cream. But the custard won't be as thick and rich as there will be less fat in it.

    spoon bite of healthy paleo pumpkin custard

    Keto Pumpkin Custard Recipe

    Dividing the paleo custard into six small ramekins results in single servings that that have about 8 grams of total carbs. The net carbs are 6 grams after subtracting the fiber. Pumpkin does have natural sugar which gives it a slightly sweet taste so 2 grams of the total carbs comes from sugar.

    If you are on a strict keto diet, you may want to skip this treat or make half size servings to get it down to 4 grams of total carbs. However, if you're on a less strict low carb eating plan in a maintenance phase like I am, pumpkin treats shouldn't be an issue here and there.

    There's plenty of low carb pumpkin recipes to choose from here at Low Carb Yum for those wanting more. Some of my personal favorites are the low carb pumpkin bars, low carb pumpkin pie, and the coconut flour pumpkin bread. For a great no-bake treat, try pumpkin mousse.

    Printable Recipe

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    Recipe

    Easy to make healthy paleo pumpkin custard recipe. #lowcarb #paleo #dairyfree #glutenfree #keto #ketorecipes #pumpkin #sugarfree #weightwatchers #atkins | LowCarbYum.com

    Healthy Paleo Pumpkin Custard

    5 from 2 votes
    Giving up dairy and sugar doesn't mean you can't enjoy fall treats. Check out this healthy pumpkin flavored custard that's also low carb and keto.
    Prep Time:5 minutes mins
    Cook Time:40 minutes mins
    Total Time:45 minutes mins
    Course: Dessert
    Cuisine: American
    Print Pin Review Recipe Save Recipe View Collections
    Servings: 6 people
    Calories: 160

    Video

    Ingredients

    • 15 ounces pumpkin puree 425 grams
    • 1 teaspoon Lakanto liquid monk fruit sweetener or liquid stevia
    • 1 teaspoon cinnamon
    • ¼ teaspoon ginger
    • ⅛ teaspoon cloves
    • 4 large egg yolks
    • ¾ cup coconut cream heat to liquify if needed
    US Customary - Metric

    Instructions

    • Preheat oven to 350°F.
    • Combine pumpkin, sweetener, cinnamon, ginger, and cloves in large bowl.
    • Beat in egg yolks until incorporated.
    • Slowly stir in the coconut cream.
    • Pour mixture into individual ramekins.
    • Bake at 350°F for 30-40 minutes or until set. Allow to cool on a wire rack and store in the refrigerator.

    Notes

    This is a great custard to put into a low carb pie crust which won't significantly increase the carb count as portion size will be a little smaller in a pie slice.
    A pumpkin pie spice blend can be used in place of the individual spices if desired. The cloves can also be replaced with allspice or nutmeg. Or change up the amounts of the spice blend to suit your own taste.

    Low Carb Sweeteners | Keto Sweetener Conversion Chart

    Nutrition

    Serving: 1ramekin | Calories: 160 | Carbohydrates: 8g | Protein: 3g | Fat: 13g | Saturated Fat: 10g | Cholesterol: 122mg | Sodium: 10mg | Potassium: 255mg | Fiber: 2g | Sugar: 2g | Vitamin A: 11195IU | Vitamin C: 3.8mg | Calcium: 40mg | Iron: 2mg

    Additional Info

    Net Carbs: 6 g | % Carbs: 15.7 % | % Protein: 7.8 % | % Fat: 76.5 % | SmartPoints: 8
    Values
    Array
    (
        [serving_size] => 1
        [calories] => 160
        [carbohydrates] => 8
        [protein] => 3
        [fat] => 13
        [saturated_fat] => 10
        [cholesterol] => 122
        [sodium] => 10
        [potassium] => 255
        [fiber] => 2
        [sugar] => 2
        [vitamin_a] => 11195
        [vitamin_c] => 3.8
        [calcium] => 40
        [iron] => 2
        [serving_unit] => ramekin
    )
    

    Notes on Nutritional Information

    Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

    Copyright

    © LowCarbYum.com - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.

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    Comments

    1. RBC

      January 30, 2021 at 9:50 pm

      The liquid splenda ruined it for me and I would like to try again and sub powdered lankanto but I don't know how much. I made 6 and had to throw it put because the aftertaste was so bad 🙁

      Reply
      • Lisa MarcAurele

        January 31, 2021 at 2:33 pm

        There is no liquid sucralose used in the recipe. Please see the sweetener conversion calculator which states you'll need about 2/3 cup. If you prefer less sweet, I'd recommend tasting at half the sweetener (1/3) and add small amounts until it's at a sweetness you like.

        Reply
      • BY

        March 13, 2023 at 9:47 pm

        Try Bocha Sweet!! It’s amazing!!
        I won’t use anything else anymore.

        Reply
    2. Diana

      November 01, 2020 at 3:55 pm

      Looks tasty!! Please, can you substitute soy milk for the coconut cream? I'm allergic to coconut.

      Reply
      • Lisa MarcAurele

        November 01, 2020 at 5:25 pm

        Soy milk is thinner than coconut cream so you may need to add some fat or a thickener like xanthan gum.

        Reply
    3. Naomi

      October 28, 2020 at 12:41 pm

      What size ramekins were used in this recipe?

      Reply
      • Lisa MarcAurele

        October 28, 2020 at 12:49 pm

        I used 10-ounce ones (4-inch diameter).

        Reply
    4. Janet

      October 18, 2020 at 7:16 pm

      Has anyone tried making this using almond or coconut milk?

      Reply
    5. Marisa

      September 26, 2019 at 6:41 pm

      Can I use heavy cream instead of coconut?

      Reply
      • Lisa MarcAurele

        September 27, 2019 at 8:55 am

        You can if you aren't looking for a paleo dairy-free recipe.

        Reply
    6. Tracy

      September 24, 2019 at 11:21 am

      I’ve never made custard, ever (IKR??). Favorite thing ever is pumpkin pie. Tell me this is like a crustless pumpkin pie..go ahead, I need to hear that ❤️

      Reply
      • Lisa MarcAurele

        September 24, 2019 at 11:33 am

        Yes! This is like a crustless pumpkin pie as the pie is just a custard in a crust.

        Reply
    7. Susan

      October 26, 2018 at 8:30 pm

      Can you use maple syrup instead of a sweetener?

      Reply
      • Lisa

        October 27, 2018 at 7:08 am

        It should work in place of the sweetener, but I haven't tested it.

        Reply
    8. Claire

      October 08, 2018 at 7:36 am

      5 stars
      What a great dessert idea for when you have guest coming over and need to cater to alternative diets etc.
      I'm always looking for flour free desserts as my Dad has celiacs.

      Reply
      • Lisa

        October 09, 2018 at 5:29 am

        Hope your Dad gives it a try.

        Reply
    9. Wilhelmina Wessel

      October 08, 2018 at 7:22 am

      5 stars
      This custard looks incredible! It will be the star of the show!

      Reply
      • Lisa

        October 09, 2018 at 5:29 am

        It's always a winner for me!

        Reply
    5 from 2 votes

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