Low-Fat Caramel Pumpkin Flan

Low Fat Caramel Pumpkin Flan Cleaning out my recipe cabinet has been a work-in-progress that I started last May; then halted in June, July, and August…and most of September and October. I like to think of it as prudence instead of procrastination. Combing through a collection of twenty years worth of cookbooks, magazines, and recipe binders takes great care.  It’s like digging through a treasure trove.

I went back at it this past weekend while in the mood to make a dessert that wouldn’t require any additional treadmill time.  The pumpkin flan recipe  in The Low-Fat Way to Cook – a hardcover from 1995 – looked promising and I’m happy to report I struck gold!  Smooth and indulgent with roughly 195 calories per serving following my preparation (185 calories following the standard recipe), this low-fat caramel pumpkin flan is a guilt-free satisfying dessert that is too good to not pass along.  Enjoy!

Guilt free low-fat Caramel Pumpkin Flan Recipe

I made only three modifications to the original recipe: (1) I wanted to make  individual pumpkin flans instead of one large  8-inch flan,  (2) I reduced fat caramel topping that I had on hand instead of cooking sugar to make caramel, and (3) I used real eggs instead of egg substitute. The result? Creamy delicousness!


  • 8 individual 6-ounce ramekins or custard cups -or- one 8-inch round cake pan coated with cooking spray
  • Low fat caramel sauce OR 1/2 cup sugar
  • 1 (12-ounce) can evaported skimmed milk
  • 1/2 cup skim milk
  • 1/4 cup sugar
  • 1 egg + 2 egg whites OR 3/4 cup egg substitute
  • 1 1/2 cups cooked, mashed pumpkin
  • 1 1/4 teaspoons pumpkin pie spice OR 1 teaspoon cinnamon and 1/4 teaspoon nutmeg
  • Lite whipped topping (optional)


1.  Spread a scant tablespoon of low-fat caramel sauce at the bottom of each ramekin (or cook 1/2 cup of sugar over medium heat, stirring constantly until the sugar melts and turns a light brown, then pour into cakpan, tilting to coat evenly).

2.  Combine milks and 1/4 cup sugar in a medium saucepan; heat just until bubbles form around the edge of your sacucepan, stirring until all sugar dissolves. Remove from heat.

3.  Gradually stir one-fourth of hot milk mixture into eggs/susbtitute to temper it; add to remaining hot mixture, stirring constantly. Add pumpkin and spice; stir well.

4.  Place ramekins (or cakepan) in a large shallow baking pan; pour pumpkin mixture to top lip of ramekin (if using cakepan, it will be very full). Pour hot water to a depth of 1 inch into large pan.

5.  Cover and bake at 325F for 1 hour or until a knife inserted near center comes out clean.

6.  Remove flan(s) from water and cool on a wire rack. Cover and chill at least 4 hours. To serve, loosen edges with spatula and invert onto serving plate. Top with a dollop of lite whipped topping and sprinkle with cinnamon.


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