Light Pumpkin Flan

Pumpkin Flan

  • Servings: 8 1/2 cups
  • Difficulty: Easy
  • Print

Rating: 5 out of 5.


1 cup sugar divided into 2/3 cup and 1/3 cup 
1 tbsp. water
1 tsp. cinnamon
¼ tsp. ground cardamom
¼ tsp. ground ginger
¼ tsp. fresh ground nutmeg
pinch salt
2 cups fat-free half-and-half
1 ½ cups solid pack canned pumpkin
2 eggs


I. Combine 1/3 cup sugar and water in a small saucepan, and place over medium heat. Stir sugar occasionally to break up crystals until sugar melts and turns golden brown (about 10 minutes). Immediately pour into eight 6-oz. custard cups, tipping cups quickly until sugar coats bottom of cups or use a 4-to-6 cup soufflé dish or flan pan.

2. Preheat oven to 300º F. In a medium bowl, mix 2/3 cup sugar with cinnamon, cardamom, ginger, nutmeg, and salt. Beat in egg and egg whites until blended. With mixer on low, or using a whisk, add half-and-half, pumpkin, and vanilla, mixing all ingredients together until blended, set aside.

3. Pour mixture into custard cups or soufflé dish. Place cups or dish in a large, shallow pan. Add hot water to pan to a depth of 1-inch. Bake cups for 1 hour and 10 minutes or until a knife inserted near the center comes out clean. Bake larger pan for 2 hours. Remove cups or pan from water and let cool, then cover and chill 8 hours or more.

4. Serve in chilled cups or soufflé dish, or loosen edges around custard with a thin knife, place a dessert plate upside down on top of cup/dish and invert onto plate. Remove and drizzle any remaining sauce over flan.


Nutrition Information: 1/2 cup 175 calories; 0.7g fat; 4g protein; 43g carbohydrate; 0.7g fiber; 27mg cholesterol; 86mg sodium

Original Nutrition Information: 1/2 cup 248 calories; 9g fat; 6g protein; 37g carbohydrate; 0.7g fiber; 114mg cholesterol; 88mg sodium


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