A coconut custard perfect for those who crave sweets during the weight loss phase of a low carb diet. With only 2g carbs, eating it won’t stall weight loss.
For some reason, I seem to be doing better with weight loss when I use a sucralose sweetener instead of a stevia and erythritol mix. I do use a liquid version of Splenda which has zero carbs and calories so perhaps that is the reason.
It has been a few weeks since I’ve baked a dessert. But, I have been eating Splenda sweetened protein bars which are like eating candy.
I wanted to make something sweet that would be fairly low in carbs and calories. Of course gelatin is always a great standby, but I wanted something with a little more substance.
I thought about making some pudding and ended up with a baked custard. Coconut is one of my favorite flavors so I made some baked coconut custard in single serving cups
To keep carbs low, I do recommend using a liquid sweetener rather than one with erythritol or other fillers. If you prefer natural based, stevia drops mixed with liquid monk fruit has a nice flavor. The coconut flavored liquid stevia would be perfect in this recipe!
There’s only 2 grams of total carbs in this delicious coconut custard. And, if you subtract the fiber, that gets it down to only 1 gram net carb.
I’ve been taking into account total carbs and that has really helped boost my weight loss. It could just be that I’m sensitive to sugar alcohols and fiber.
If you want more decadent low carb coconut desserts, I’ve got some great ones. Check out my coconut cake and coconut cream pie!
Low Carb Dairy Free Coconut Custard
Coconut Custard
Ingredients
- 3 eggs
- 1/3 cup low carb sugar substitute or 1/2 teaspoon liquid stevia
- dash salt
- 2 1/4 cups coconut milk
- 1/2 teaspoon vanilla extract
- 2 tablespoons unsweetened shredded coconut
- dash ground nutmeg optional
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Instructions
- Whisk together the eggs, sweetener and salt until the eggs are just blended.
- Heat coconut milk just to simmering.
- Gradually whisk heated coconut milk into egg mixture.
- Stir in vanilla extract and coconut.
- Pour into 5 custard cups. Sprinkle with nutmeg, if desired.
- Place cups in a 13×9 baking pan. Add about 1 inch of hot water to pan.
- Bake at 350 degrees F for 45-50 minutes or until a knife inserted near the center comes out clean.
- Remove cups to a wire rack and cool for an hour. Cover and store in the refrigerator.
Nutrition
Additional Info
- Net Carbs 1g
- % Carbs: 4.8%
- % Protein: 19.3%
- % Fat: 75.9%
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Note 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.
Lisa MarcAurele has been creating low carb recipes for herself and sharing them with others since 2010. She enjoys experimenting in the kitchen. The results are low sugar froods that taste like high carb favorites!
