Learn how to make sugar free custard! This low carb custard is a low sugar custard with no added sugar. Get the answer to is sugar free custard keto, calorie info, and the best recipe for sugar free egg custard. If you’re looking for a sugar free keto custard recipe for weight loss, this is the diet custard you need.
Is sugar free custard keto? A true keto vanilla custard has no sugar from sweeteners, fruit, or milk and no thickeners with carbs. The way to make this egg pudding keto is to substitute the milk in this recipe for heavy cream.
However, if you’re using this diabetic custard recipe for weight loss, I recommend not doing that. Though whipping cream has fewer carbs than 2% milk, it is much higher in saturated fat and calories. Using cream instead of milk in this recipe adds approximately 340 calories per serving.
If you want to lose weight, you must maintain a calorie deficit whether you’re eating low carb or not. The most common reason those on keto don’t lose weight is they eat too many calories, typically from high fat foods. Making small swaps (such as using milk instead of cream) can help make recipes lower calorie without losing satisfying volume.
I recommend trying this no cream custard recipe for a low sugar dessert if you want to lose weight. It’s delicious; we didn’t think its flavor was like a diet dessert at all.
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➕ Sugar Free Custard Ingredients
Here’s what you need for sugar free custard:
- 2 egg yolks
- 3 large eggs
- ½ cup Swerve granular
- Pinch of sea salt
- 3 cups hot milk, 2% (not boiling, about 120F/49C)
- 2 teaspoons vanilla extract
- Nutmeg
- Cooking spray
I also used an egg separator, six 7-ounce ramekins, and a large roasting pan. If you don’t have ramekins, you may be able to use a large baking dish (1½-2 quarts). Keep in mind that the baking time will likely be longer if you put the mixture in a larger baking dish.
This is a gluten free custard, because the eggs in this recipe act as a thickener. To make an easy keto custard, you can substitute 2 cups cream and 1 cup unsweetened almond milk for the 3 cups milk. However, this custard variation will be much higher in calories.
Don’t try to swap all the dairy milk for thin almond milk or coconut milk; the variations won’t work. You may be able to get the custard to set with a thick non-dairy milk like soymilk. (If you try this, I’d love to hear how it went in the comments below!)
Does custard need sugar?
Custard doesn’t need sugar per se, but it does need some sort of sweetener. Otherwise, you basically have baked eggs. The easiest way to make custard without sugar is to replace the sugar with a 1:1 sugar substitute like Swerve.
This recipe is an old family recipe for custard that was written on a worn index card. The only change I made was swapping out the sugar for sugar free Swerve, and it works perfectly.
Can you use stevia to make custard?
You can use a stevia blend or monk fruit sweetener in this recipe if it measures 1:1 like sugar. For example, this Splenda Magic Baker is a mix of erythritol, allulose, and stevia extract that measures 1:1. Using pure stevia powder or a stevia extract changes the proportions of ingredients in the recipe, and the custard may not set.
🍮 How to Make Sugar Free Custard
Here are the step-by-step instructions for how to make custard without sugar:
- Preheat the oven to 325F (163C). Spray six 7 ounce ramekins (⅞ cup) with cooking spray.
- Beat the eggs and egg yolks in a mixing bowl just to blend. Stir in the Swerve and salt.
- Whisk in the hot milk (remember, it should be about 120F or 49C), stirring constantly. Add the vanilla and whisk again. If the milk is too hot, it will partially cook the eggs and make the custard lumpy. (You can try to save it by straining the mixture if this happens.)
- Fill a shallow roasting pan about 1-inch deep (2.54 cm) with hot water to make a water bath. Divide the custard mixture between the prepared ramekins and place in the roasting pan.
- Sprinkle the ramekins with nutmeg and place in the oven on an oven rack about ⅓ down from the top.
- Bake until the custard sets- a knife inserted into the center of a custard should come out clean. This always takes about 90 minutes for me, but check the custards after 45 minutes in case they set early. (This is the time noted on my recipe card for this recipe, but I’ve never seen them set this fast.)
- Carefully lift the custards from the water bath with tongs when done and let them rest for 10 minutes. You can dust the tops of the custards with cinnamon or a little more nutmeg before serving.
For an extra special treat, top your low carb egg custard with berries and low carb coconut cream. Raspberries, blueberries, or strawberries would all be tasty here.
Can you freeze custard?
I don’t recommend freezing custard as it ruins the texture and makes it watery. Leftover custard lasts up to 3-4 days in the refrigerator and can be enjoyed chilled (though I prefer custard warm). Wrap the cooled ramekins in plastic wrap for fridge storage to keep the dust out.
📋 Sugar Free Custard Calories
How many calories in sugar free custard? Does sugar free custard have carbs? One serving of sugar free custard has 118 calories, 6.3 grams net carbs, and 8 grams protein.
Please note that I've listed net carbohydrates (total carbs minus fiber and erythritol), not total carbohydrates. The 6 grams of sugar are all from natural sugars in the milk, not added sugars.
💭 Expert Tips from a Dietitian
This is a level 1 recipe (may help support fat loss). Is custard healthier than most ice cream? American custard sometimes refers to a frozen dessert like ice cream, except with more egg yolk and less air to make it dense (source). Because it is less airy, frozen custard tends to be higher in fat and calories by volume than regular ice cream.
In this recipe we have something more similar to an English custard, which is like a thick American pudding. Since this recipe has no sugar added, nearly all the calories, vitamins, and minerals come from milk and eggs. This sugar free custard is a nutritious dessert that is great if you’re looking for low calorie desserts with protein.
FAQs
Where to buy sugar free custard for diabetics? Ready-made sugar free custard cups (AKA sugar free pudding) can be found in most major US grocery stores. In the UK, it appears you can get less sugar Tesco custard and less sugar Ambrosia Devon custard, though these are not keto.
Yes, the classic Bird’s custard powder is sugar free. To make it, simply follow the directions with your favorite 1:1 sugar-free sugar substitute instead of real sugar.
Since it’s not a good idea to give babies sugar substitutes, baby sugar free custard is simply baked eggs thinned with milk. Here are instructions on how to make it.
You can make this a sugar free custard with Splenda using this 1:1 sugar substitute product. Make sure the Splenda you use is a 1:1 substitute for real sugar.
According to this article, the three custard types are baked custards, steamed custards, and stirred custards. Baked custard is often made in a baking dish set in a bain marie (water bath), as we’ve done in this recipe. Steamed custard is often savory, and popular in various Asian cuisines. Stirred custard tends to be thinner, and made on the stovetop.
🍪 Other Low Carb Dessert Recipes
After making my low carb custard recipe, here are some other low carb desserts to try:
- Sugar Free Strawberry Shortcake
- Sugar Free Flan (essentially a keto egg custard with toasted sugar or caramel topping)
- Apple Crisp (Sugar Free)
- Sugar Free Dalgona Coffee
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The Disclaimer…
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be wildly inaccurate, so please don't sweat the numbers too much.
For more information on how the three recipe levels may help with a weight management goal, refer to my overnight oats no sugar post. Let's get cooking!
📖 Recipe
Sugar Free Custard Recipe (Low Sugar Low Carb Custard)
Ingredients
- 2 large egg yolks
- 3 large eggs
- ½ cup Swerve, granular
- pinch of salt
- 3 cups hot milk, 2% (not boiling, about 120°F/49°C)
- 2 teaspoons vanilla extract
- ground nutmeg
- cooking spray of choice
Instructions
- Preheat the oven to 325°F (163°C). Spray six 7-ounce ramekins (⅞ cup) with cooking spray.
- Beat the eggs and egg yolks in a mixing bowl just to blend. Stir in the Swerve and salt.
- Whisk in the hot milk (remember, it should be about 120°F or 49°C), stirring constantly. Add the vanilla and whisk again. If the milk is too hot, it will partially cook the eggs and make the custard lumpy. (You can try to save it by straining the mixture if this happens.)
- Fill a shallow roasting pan about 1-inch deep (2.54 cm) with hot water to make a water bath. Divide the custard mixture between the prepared ramekins and place in the roasting pan.
- Sprinkle the ramekins with nutmeg and place in the oven on an oven rack about ⅓ down from the top.
- Bake until the custard sets- a knife inserted into the center of a custard should come out clean. This always takes about 90 minutes for me, but check the custards after 45 minutes in case they set early. (This is the time noted on my family's old recipe card for this recipe, but I’ve never seen them set this fast.)
- Carefully lift the custards from the water bath with tongs when done and let them rest for 10 minutes. You can dust the tops of the custards with a little more nutmeg before serving.
Video
Notes
Nutrition
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