Diabetic-Friendly Creamy Baked Custard
✅ Why this works
- No added sugar
- Low-carb sweetener instead
- High protein from eggs
- Creamy, satisfying → helps control cravings
🛒 Ingredients
- 2 cups milk (low-fat or unsweetened almond milk)
- 3 large eggs
- 2–3 tbsp erythritol or stevia (adjust to taste)
- 1 tsp vanilla extract
- ¼ tsp cinnamon or nutmeg (like topping in your image)
- Optional: 2 tbsp heavy cream (for extra richness)
👩🍳 Instructions
1. Prep
- Preheat oven to 160°C (320°F)
- Lightly grease a baking dish
2. Heat milk
- Warm the milk slightly (don’t boil)
3. Mix eggs
- Whisk eggs + sweetener + vanilla
4. Combine
- Slowly pour warm milk into eggs while whisking
(prevents scrambling)
5. Bake (important step!)
- Pour mixture into dish
- Place dish inside a larger tray with hot water (water bath / bain-marie)
- Bake for 35–45 minutes until set but slightly jiggly
6. Cool
- Let cool, then refrigerate for at least 2 hours
🍽️ Texture Result
- Smooth and creamy like your picture
- Light jiggle in center
- Spoon-soft consistency
📊 Nutrition (per serving approx)
- Carbs: Low (~6–10g depending on milk)
- Protein: Good
- Sugar: No added sugar
- Glycemic impact: Low
🔄 Variations
🍫 Chocolate version
- Add 1 tsp unsweetened cocoa powder
🍊 Flavor twist
- Add lemon or orange zest
🥥 Dairy-free
- Use coconut milk (unsweetened)
