I have found that some of our favorite LCHF and Ketogenic meals, like the roasted chicken dinner do not have quite enough fat to keep me full. To solve this, I have added this simple, creamy, egg custard as a dessert to add more fat (and yum!) to these meals.
As I mentioned in my post about sweeteners, I have not yet found a sugar substitute that does not cause undesirable side effects for me. To add a little bit of sweet to this custard without adding too many carbs, I drizzle a tiny bit of real, grade A maple syrup (1 teaspoon at 4.5 g carbs) on top. I have found that since I now eat very little sugar, a little bit goes a very long way!
Here’s the recipe:
Easy Egg Custard
Makes 3 generous servings
- 2 cups heavy cream
- 3 eggs
- 1 teaspoon vanilla extract
- sweetener of your choice, equal to 1/3 cup sugar (optional)
- Freshly grated or ground nutmeg
- Grade A or B pure maple syrup (optional)
- Preheat oven to 300 degrees F.
- Set a kettle of water to heat up
- Put three, 8 oz. oven safe cups/bowls in a deep baking pan that closely contains them.
- In a microwave safe bowl, whisk together the cream eggs, vanilla and sweetener (if desired) until smooth.
- Microwave for 1 minute on high. Stir. Repeat one or two more times until hot, but not boiling (or, heat mixture slowly on stovetop, stirring constantly until hot but not boiling)
- Pour the mixture into the cups.
- Place pan with cups on oven rack
- Carefully pour hot (not boiling) water into the pan until it reaches halfway up the sides of the cups.
- Bake until the custard is just set (it can still be a little jiggly), 30 to 40 minutes.
- Turn off oven and open door. Do not remove custard yet!
- Let the custard cool in the water bath for an hour before removing from oven.
- Sprinkle nutmeg lightly over top of each custard.
- Cover custard and let cool for at least one more hour before serving.
- Optional: If you didn’t add sweetener to the recipe, drizzle 1 teaspoon of real, grade A or B maple syrup on top of custard to serve. Enjoy!
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Please note: I am not a doctor or nutritionist. While this LCHF and ketogenic diet experiment has worked well for me so far, your mileage may vary. This diet needs to be balanced correctly, in order to avoid potential side effects. It is always a good idea to discuss any major health decisions with your doctor before getting started.