Easy Sugar Free Low Carb Keto Vanilla Protein Custard
These easy sugar free keto protein custards are just as comforting as traditional egg custards but made even better with 9 grams of protein!
Low Carb Keto Custard
You can’t go wrong when it comes to custards! Easily made low carb and sugar-free and a perfect way to enjoy a luscious and creamy, but light dessert anytime.
If you’ve seen my Pumpkin Custard recipe or even my Apple Custard recipe you had to know this one was coming right?
Made specifically for those who wanted a protein packed but dessert like treat and one to be enjoyed without guilt any day of the week!
With some added natural protein powder you’ve got a snack that actually could be eaten for breakfast if you so choose, it’s that healthy!
Cinnamon and vanilla are a match made in heaven to me, but of course this recipe is completely versatile and any flavors or spices can be subbed to your hearts content.
How to Make This Keto Vanilla Custard Dairy-Free (and Still Creamy!)
This keto egg custard is one of those classic desserts that feels indulgent but is actually made with simple, whole food ingredients.
Traditionally, regular custard uses heavy cream, but if you’re dairy-free or just looking to lighten things up, there are some easy swaps that still give you that velvety texture and rich flavor.
To make this a dairy-free keto vanilla custard, swap the heavy cream for full-fat coconut milk or a combination of coconut milk and almond milk.
Coconut milk will give you that creamy custard consistency thanks to its healthy fats, while almond milk can help lighten it slightly if you prefer a less rich result.
👉 My favorite combo:
- 1 cup coconut milk
- 1 cup unsweetened almond milk
This keeps the custard creamy without being too heavy, making it perfect for those following my Midlife Macros™ approach.
This recipe make 6 wonderful servings or make into one larger pie dish if you like and serve topped with Dairy Free Whipped Cream!
To make this completely dairy free just find a dairy free protein powder.
Key Tips for the Best Low Carb Keto Custard Recipe
Making homemade custard is simple, but a few small details make all the difference between good and the most delicious custard.
1. Use Room Temperature Eggs
Using whole eggs or just egg yolks at room temperature helps create a smooth cream mixture and prevents curdling.
2. Don’t Skip the Water Bath
A water bath (placing your individual ramekins in a casserole dish filled with boiling water) ensures gentle, even cooking. This prevents sudden temperature changes that can ruin that creamy texture.
3. Low and Slow is Key
Bake at medium-low heat to achieve that classic creamy custard consistency. High heat can cause the eggs to scramble instead of setting properly.
4. Strain for a Silky Finish
Pour your mixture through a mesh strainer into your ramekins to remove any cooked egg bits and ensure a perfectly smooth result.
Protein Boost Option (Midlife Macro Friendly!)
If you want to increase protein and make this even more satisfying, you can add a scoop of your favorite clean protein powder like your vanilla drift protein custard concept.
- Add 1 scoop protein powder to the warm cream mixture
- Blend well to avoid clumping
This turns it into a higher protein low carb egg custard that fits beautifully into your daily macros.
Flavor Variations You’ll Love
This keto vanilla custard is a perfect base recipe, but you can easily customize it:
- Want a crunchy top? Lightly torch it for a crème brûlée-style crunchy top
- Add a little bit of nutmeg on top before baking (if you’re a fan of nutmeg!)
- Top with fresh berries or a mix of fresh raspberries after chilling
- Sprinkle a touch of sea salt for a sweet-salty finish
How Do You Know It’s Done?
The custard is ready when:
- The center is just slightly jiggly
- A knife inserted near the center comes out mostly clean
- Or it coats the back of a spoon
Total baking time is typically approximately 30–40 minutes, depending on your oven and ramekin size.
Storage & Meal Prep
This recipe is perfect for built-in portion control when made in individual ramekins.
- Store in an airtight container in the fridge
- Best enjoyed within 3–4 days
- Cover with plastic wrap to prevent a skin forming on top of the custard
For only 1 gram of carbs and 87 calories each, you could indulge in more than one!
- If you don’t have vanilla stevia in liquid, just use plain liquid stevia or powdered is fine too.
- Check out my adaption of this: COFFEE CUSTARD!!
Vanilla Protein Egg Custards {Sugar Free & Low Carb}
Ingredients
- 3 cups unsweetened almond milk
- 4 eggs
- 1 scoop vanilla protein powder
- 2 teaspoons vanilla extract
- 1/4 teaspoon salt
- 1 teaspoon vanilla stevia
- 1/2 teaspoon cinnamon or nutmeg
Instructions
- Preheat oven to 350 degrees.
- Heat milk until very hot, steaming but not boiling.
- In a stand mixer, beat eggs, protein powder, vanilla extract, stevia, and salt until blended.
- Slowly stir some hot milk into egg mixture to temper it then pour in the rest gradually.
- Grease or spray 6 ramekins and pour egg custard mixture evenly into each dish.
- Place ramekins in a 9 by 13 baking dish.
- Sprinkle cinnamon or nutmeg over each custard and place dish in the center of the oven.
- Pour hot water into 9 by 13 baking dish until it reaches half way up the sides of the ramekins.
- Bake 25-30 minutes then remove from water bath to cool on a wire rack for 10 minutes.
- Enjoy warm or refrigerate.
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach, and certified Life Coach. She has been Sugar Free & refined-carb free for 20 years and is the author of four cookbooks: Sugar-Free Mom, Naturally Keto, The 30-Day Sugar Elimination Diet, and her newest release, Good, Better, Best (2025). Her work focuses on helping women detox from sugar, eliminate cravings, balance blood sugar, and lose weight while enjoying delicious, nutrient-dense whole foods. Brenda is also the creator of the Midlife Macro™ Method and the weekly Midlife Macro Meal Plans™, designed specifically for women in perimenopause and menopause who want simple, high-protein, low-carb meals to support hormones, metabolism, and long-term health.She is the founder of the Sugar Free Fresh Start course and the Sugar Free Mom Tribe membership.
Thank you! My protein powder is pea-based rather than whey based, but it worked fine. I poured the mixture into two pyrex dishes and cooked for 35 minutes, then cooled and served with fresh raspberries ☺️
Thanks for sharing that!
if I were to use the microwave instead, how will the cooking times change?
Sorry I’ve not tested this recipe using the microwave but I don’t think it will produce a smooth texture.
I just found your question….I was wondering the same thing…
But…I was also wondering about ONLY using a Vanilla whey shake and no almond milk.
But a microwave can bake a flan…at 50% power…this is important set your microwave to half power… I think you may have to stir the mixture every two minutes or so…or (not sure) you might create scrambled eggs! Hope this helps!
I can’t eat whey. Can I leave it out?
You could replace the whey with egg white protein powder. https://amzn.to/3hSgo1j
Can I substitute egg beaters (wet, from the carton) with dry protein? If so, what modifications in the recipe would there be? Thank you 🙂
I meant the opposite thing!! 😉 (Was a hectic day!) Can I substitute dry protein with wet egg beaters from the carton? If so, what modifications in the recipe. Thank you…..
Sorry I’d be guessing as I’ve not subbed with egg beaters.
Oh my goodness, what a great recipe. Cannot wait to make it. Thank you!!
I am hoping to make a custard for pouring over an apple pie, would this be suffice if I don’t put it in the oven just cool in the pot? Thank you.
I’ve never tried it, so not quite sure sorry.
If I put all of this in a pie dish how long do you think it should cook? Same temp? Is the water bath necessary? I have made lots of custard in the past in pie dishes and never used a water bath…so wondering if it is specifically necessary for this group of different ingredients. Thanks, looking forward to making this tonight!
I make my flan in a pie dish and it typically takes an hour. I followed the same method and it came out perfectly.
I’d really like to try this but I’m worried about the texture (mouth feel). Anything you could compare it to so I know what to expect? I can eat pudding and jell-o but not stuff like rice pudding, tapioca or Flan. Oh or the custard filling of a boston creme donut? Is it like any of those things?
Thanks in Advance!
It is similar to flan.
How much is in a scoop? I buy my protein powder in a bulk store and it doesn’t come with a scoop. If you could tell me in terms of cups or TBSP that would be great thanks! I can’t wait to try this!
My scoop measures about 1/3 cup.
Thank you! That was my question. I take it I can just use unflavored protein powder and put more vanilla in if I don’t have vanilla protein powder?
Yes that would work.
I’ve never used dry protein. Is it the kind you find with protein shakes.. diet shakes?(I’m trying to figure out what section of the store to find it in. I’m thinking of Walmart) Can you reccomend a brand? Thank you..
You can find protein powder at Walmart, mine is often located near the pharmacy stuff like medicines. Or you can buy on Amazon as well.
Is there a way to do this and just have it in bowl not the ramekins? Can it be cooked on the stove top?
I think you could cook it in a pie plate. Stove top, never tried, I always bake it.
I think this is an incredible recipe! This was my mums favourite dessert, and so I’m going to make one to honour her. Thank you for making a sugar free, low calorie version because that’s exactly what I Love!
I made it with coconut milk and coconut stevia. Also, added two more eggs and another scoop of protein powder to make it more like a flan. Topped it with sugar free whipped topping and sugar-free caramel (coffee) syrup and YUM!
I also cooked it in a 8×8 for 45 mins. I just found this recipe last week and have made it three times already…it is actally an excellent protein source! Thanks for creating and sharing!
oh I cant wait to try this, I Love Egg Custard!!!!!
Hello, I was wanting to make this custard but I don’t have the Whey protein powder will it mess up the recipe if I don’t use it
Hi, I was just wondering if this recipe could be used for a filling in desserts? I am wanting to make nanaimo bars but I don’t want to use the regular fillings as they are FULL OF SUGAR!
Thanks!
Wow! This looks amazing! I’d love to try a vegan protein powder. I’ll do that this week…thanks for posting…looks delicious..
Love your website-I don’t have protein powder. Can I substitute something else or leave it out all together?
I’ve not tried it without protein powder so not sure how it would hold up. Maybe sub in unsweetened applesauce?
I just poped 11 ramikins in the oven. I have so much liquid left. Did I do this right? I mixed in all the milk.
11? Oh my? My ramekins are 7 ounces, maybe yours a smaller?
Yes, Im just going to make one big dish. 🙂
I have been baking them for 35 mins but still not set. Are they supposed to be firm before I take them out. Thankyou
No they will firm up once cooled and refrigerated.
I had too cook mine 25 additional minutes…checked by inserting knife. When it came out clean….they were done. They turned out GREAT. Thank you.
Made this as soon as I got home from church. I love real egg custard! But this nondairy no sugar custard is delicious. I am so happy right now. Now I just have to pace myself and not eat them all tonight. 🙂 thank you for the recipe!
SO glad you like them, thanks for sharing!