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 sweetener 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
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.
Jo says
February 27, 2019 at 6:52 amHi-the macros and the picture have won me over and would like to make it-I would like to make this pudding however need clarification-I can buy unsweetened coconut milk made by Silk let’s say in the dairy dept or I can purchase full fat or lite coconut milk that comes in a can on the shelf by Thai-which is the one to use? I hope it’s the one that Silk makes because it’s a lot cheaper but I do want it to come out right. Thank you for responding,
Lisa MarcAurele says
February 27, 2019 at 11:43 amI like to use the coconut milk in a carton for the recipe, but the canned kind should work too.
Ann says
November 9, 2018 at 11:47 pmBest custard I have ever had. Had to use cream since was out of coconut milk but worked out perfectly.
Lynn kimball says
September 6, 2018 at 11:30 amDo you use 3 whole eggs or 3 egg yolks ?
Lisa says
September 7, 2018 at 9:02 amI used whole eggs, but custard is traditionally made with yolks so you can try just the yolks (may need more though).
Bonnie says
August 9, 2018 at 12:23 amAre you talking the canned coconut milk ? With the firm layer and the liquid layer ?
Lisa says
August 10, 2018 at 7:09 amYou can use either canned or carton. I prefer the canned and it will turn into all liquid once heated.
DaniD says
March 5, 2018 at 8:31 pmThis was a pretty yummy treat!!! Thanks for sharing the recipe. I have two questions. Has anyone made it with egg yolks to make it richer. Typical custard is made with just yolks? Second question- Does anyone have a good sugar substitute that doesnt taste metallic? I used a pure stevia with a vanilla flavoring but it’s really not that sweet and has that artificial sugar taste. Any advice?
Lisa says
March 6, 2018 at 5:16 amI find mixing stevia with monk fruit and or erythritol eliminates any bad taste.
Lorayne says
February 2, 2018 at 3:40 pmI don’t use artificial sweeteners, so how much granulated sugar could I use?
Thanks.
Lisa says
February 3, 2018 at 5:08 amStevia isn’t an artificial sweetener and neither is monk fruit. Granulated sugar is the same amount as the low carb sweetener, but you’d be better off with coconut palm sugar.
Kevin says
March 9, 2018 at 12:05 amBut…. then it wouldn’t be low carb. I wouldn’t even bother.
Nancy says
December 29, 2017 at 5:34 pmI just tried this and it never got solid. I cooked for 55 mins but it seemed to cook on the top but when i spooned into it it was watery on the bottom, like the eggs and milk had separated…. any ideas what went wrong? I have to try again
Lisa says
December 30, 2017 at 8:41 amIt’s best to use all yolks and whip them well with the sweetener so you might want to try that.
Cheryl says
November 30, 2017 at 7:17 pmI’m a little confused… Your printed recipe says 1/3 cup of splenda… But in the written description above the recipe says to use a liquid stevia (suggested the coconut flavored liquid stevia)… Please, how much liquid stevia should be used in the Recipe??? Thank You…
Lisa says
December 1, 2017 at 9:17 amFixed. You’ll want about 1/2 teaspoon or a little more of liquid stevia.
Lili says
January 17, 2018 at 8:15 am1/2 teaspoon liquid stevia
Natalie says
September 11, 2017 at 4:58 pmLove this recipe!!!! I used vanilla stevia drops, mainly just because they were what I had on hand and it turned out great!
Lisa says
September 11, 2017 at 7:46 pmGood to know the vanilla stevia drops worked out. It’s my favorite stevia flavor.
Cheryl says
February 12, 2018 at 1:22 pmNatalie, did you eliminate the vanilla??? Since you used the Vanilla Stevia??? Thank You…
Holly says
June 5, 2017 at 6:12 pmDid you use 1/3 cup of the liquid stevia?
Lisa says
June 6, 2017 at 6:43 amAbosolutely not! That would be WAY too much. You need about 2/3 TEASPOON of liquid stevia to replace 1/3 cup of Splenda or other one-for-one sugar replacement.
Lori says
February 12, 2017 at 8:53 pmIs there a way for this custard to be baked into a almond flour crust?
Lisa says
February 13, 2017 at 8:22 amI don’t see why not. You could try doubling the recipe and baking for a longer time.
Tracey says
November 8, 2017 at 8:58 pmIs this coconut milk from the can (cream of coconut) or is this coconut milk from a carton on the shelf such as Almind Breeze?
Lisa says
November 9, 2017 at 6:38 amEither will work, but I prefer canned.
Gail Herbest says
December 10, 2016 at 8:34 amI did not add the shredded coconut, turned out perfect and tastes wonderful
Lisa says
December 10, 2016 at 11:39 amAwesome! Good to know.
Susan says
November 7, 2016 at 10:13 amMisleading. This has EGGs. Eggs are dairy. This is NOT dairy free.
Lisa says
November 7, 2016 at 12:15 pmEggs are NOT dairy. Dairy is a product made from milk (which comes from mammals). Eggs come from chickens which are not milk-producing animals. Although eggs are often sold in the dairy aisle, they certainly aren’t a dairy product.
Angela says
January 30, 2017 at 3:08 pmBut eggs do not have lactose or milk protein. People with milk allergies can eat this if they are not allergic to eggs also
Lisa says
January 30, 2017 at 6:46 pmAgree!
Dom says
February 2, 2017 at 11:19 amDairy is from
Cows. Eggs are from chickens. Eggs are not dairy.
Beverly says
February 2, 2017 at 12:17 pmNever saw a cow lay eggs. Nor a farmer milk a chicken.
Ken says
May 21, 2017 at 11:20 amEggs ARE NOT dairy!
Kevin says
March 9, 2018 at 12:07 amEggs are not dairy. Lol. Google it.
marguerite lindemann says
June 10, 2018 at 9:18 amCan he tell me how to get milk from chickens I would love to know how since I have about 75 chickens, I would never have to buy milk again.
Cat says
July 5, 2018 at 4:38 amSpeaking as a naturopath who has treated hundreds of people with dietary intolerances, I need to correct you here, Eggs are from chickens, which are birds. Dairy refers to lactating mammals such as cows, goats and sheep. You can verify this fact from other sources. A dairy free diet may certainly include eggs in the absence of an egg intolerance.
Eluzabeth says
November 11, 2018 at 5:35 pmLOL, Eggs are not dairy. They have no milk or milk enzymes. Milk comes from cows and goats. Eggs come from chickens.
Maxine says
March 7, 2016 at 5:39 pmJust to be clear…you used the DRINKING kind of coconut milk, not the canned kind for making curries and desserts?
Lisa says
March 7, 2016 at 5:58 pmI use either.
Heather says
January 9, 2016 at 11:52 pmTasted great! Thanks for the recipe.
Rosemary says
October 6, 2015 at 5:25 pmwhy do you never put any macro nutritional values. Its rather frustrating
Lisa says
October 6, 2015 at 5:43 pmOld recipes haven’t been updated because I just don’t have the time. However, there is a great recipe analyzer at MyFitnessPal.com which is pretty accurate if you want to analyze a particular recipe.
Patti Gardner says
March 7, 2017 at 9:27 pmWhen I put the ingredients into my app it comes out to 223 Calories and 4.8 g of Carbs. It has to be the coconut milk. Which one do you use?
Lisa says
March 8, 2017 at 5:57 amI use one without sugar or additives. Mine has 2g or less for every 1/3 cup.
Kacey says
December 5, 2016 at 11:17 pmIt’s pretty easy to figure it out yourself …
Lee says
March 11, 2011 at 4:50 pmWould love to make this. One question: did you use lite or regular coconut milk?
I like a lite brand that does not have any additives and would love to try using the ‘lite’.
Lisa says
March 13, 2011 at 1:32 pmI used the So Delicious brand of regular unsweetened coconut milk.
Lucy says
March 5, 2011 at 4:07 pmWhat kind of liquid splenda do you buy and where? Thanks (your dessert looks delish!)
Lisa says
March 5, 2011 at 4:20 pmI bought a 4 oz bottle of Sweetzfree a while back at their website and it lasts a long time since it is so highly concentrated. However, next time I will buy EZ-Sweetz or another form of liquid sucralose from Amazon because it is much cheaper.