DessertsMediumGluten-Free

Flan (Lactose-Free)

A silky custard bathed in amber caramel sauce. This lactose-free version delivers the same wobble and shine as traditional flan, made safe for sensitive guts with carefully sourced dairy alternatives. Best enjoyed during remission as a special occasion treat.

Flan (Lactose-Free)
Total Time
320m
Servings
8
Calories
245
Fiber
0g
Protein
6g
Carbs
38g
Fat
8g
Best ForSafe for Crohn's & UC
Remission

Watch Out For

sweetened condensed milk (lactose-free)mild

Even lactose-free dairy can trigger symptoms in some individuals due to milk proteins (casein, whey)

Tip: If you react to lactose-free dairy, this recipe may not be suitable. Test a small amount of lactose-free condensed milk before committing to the full recipe.

eggsmild

High total fat content from 4 eggs plus 2 yolks may be harder to digest than simpler egg preparations

Tip: Reserve for remission only. The fat content here is higher than simple scrambled eggs.

sugarmoderate

High sugar content (38g carbs per serving, mostly from sugar) may speed gut transit and worsen diarrhea

Tip: Stick to small portions (1/8 of the flan) and monitor how your body responds. Not suitable during active flares.

Ingredients

    Caramel

  • Moderate FODMAP
  • Low FODMAP
  • Custard

  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

Instructions

    Make the Caramel

  1. Combine sugar and water in a medium saucepan over medium-high heat.

    Equipment: medium saucepan
  2. Bring to a boil without stirring—just swirl the pan gently if needed to distribute heat.

    Tip: Swirl gently if needed to distribute heat—stirring can cause crystallization
  3. Cook for 8-10 minutes, watching closely, until the syrup turns deep amber (the color of dark honey).

    Tip: The sugar goes from perfect amber to burnt in seconds. Watch it closely.
  4. Immediately remove from heat and pour into a 9-inch round cake pan, working quickly before it hardens.

    Equipment: 9-inch round cake pan
  5. Tilt the pan in all directions to coat the bottom evenly with caramel.

  6. Set aside to cool completely while you prepare the custard—it will harden as it cools.

  7. Make the Custard

  8. Preheat oven to 325°F (165°C).

    325°F (165°C)
  9. Combine lactose-free sweetened condensed milk, lactose-free evaporated milk, eggs, egg yolks, vanilla extract, and salt in a blender.

    Equipment: blender
  10. Blend on medium speed for 30-45 seconds until completely smooth and no streaks of egg white remain.

  11. Pour the custard through a fine mesh sieve into a large measuring cup or bowl to catch any lumps.

    Equipment: fine mesh sieve, large measuring cup
  12. Gently pour the strained custard over the cooled caramel in the cake pan, being careful not to disturb the caramel layer.

    Tip: Pour slowly and steadily to avoid disturbing the caramel layer
  13. Bake in Water Bath

  14. Place the filled cake pan inside a larger roasting pan or deep baking dish.

    Equipment: large roasting pan
  15. Pour hot tap water into the roasting pan until it reaches halfway up the sides of the cake pan—this water bath ensures gentle, even cooking.

    Tip: Consider placing the roasting pan on the oven rack first, then pouring water to avoid carrying a sloshing pan
  16. Carefully transfer to the preheated oven.

  17. Bake for 55-65 minutes, until the custard is set around the edges but still jiggles slightly in the center when you gently shake the pan.

    Tip: The center should still jiggle slightly—it will set as it cools
  18. Remove the roasting pan from the oven and carefully lift the flan pan out of the water bath using oven mitts.

    Equipment: oven mitts
  19. Let the flan cool on a wire rack to room temperature, about 1 hour.

    Equipment: wire rack
  20. Cover with plastic wrap and refrigerate for at least 4 hours, or preferably overnight—this allows the flan to fully set and the caramel to liquefy into a pourable sauce.

  21. Unmold and Serve

  22. Run a thin knife around the edge of the flan, pressing against the pan to avoid cutting into the custard.

    Equipment: thin knife
  23. Place your serving plate upside down on top of the cake pan.

    Equipment: serving plate
  24. Holding both the plate and pan firmly together, flip them over in one quick, confident motion.

  25. Lift off the cake pan—the flan should release with a satisfying plop, caramel sauce pooling around it.

  26. Slice and serve chilled, spooning extra caramel sauce over each portion.

Notes

Caramel timing

The sugar syrup goes from perfect amber to burnt in seconds. Watch it closely and remove from heat as soon as it reaches a deep honey color. If it burns, you must start over—burnt caramel tastes acrid and bitter.

Finding lactose-free products

Nestlé makes lactose-free sweetened condensed milk, though it can be hard to find in stores. Carnation and some Eagle Brand products also offer lactose-free evaporated milk. Check the baking aisle or order online. Verify the label says "lactose-free" not just "dairy-free."

Storage

Cover and refrigerate for up to 4 days. The flan actually improves on day 2 as the caramel continues to melt into sauce. Do not freeze—the custard texture will break and become grainy.

Make-ahead

This is an ideal make-ahead dessert for dinner parties. Bake and chill up to 2 days in advance, then unmold right before serving for maximum wow factor.

Water bath safety

Be very careful moving the roasting pan with hot water. Consider placing the roasting pan on the oven rack first, positioning the flan pan inside, then pouring in the water to avoid carrying a heavy, sloshing pan.

Portion guidance

Flan is rich and sweet. A thin slice (1/8 of the pan) is usually satisfying and keeps the sugar load reasonable for sensitive digestive systems.

IBD Considerations

Diet Protocol Compliance

How this recipe fits common IBD dietary approaches