Is custard allowed on a keto diet?

Yes, custard is allowed on a keto diet — but only when it's made with low-carb ingredients. Traditional custards often contain sugar and starches, making them high in carbohydrates. However, keto custard skips these by using alternatives like monk fruit or allulose and replacing milk with heavy cream , which is higher in fat and lower in carbs. The result? A dessert that typically contains just 2g net carbs per serving , making it an excellent treat for anyone watching their carbohydrate intake. As long as you avoid standard thickeners like cornstarch and stick with keto-approved ingredients, custard can be a delicious, compliant part of your diet.

Why is my custard not silky smooth?

A lumpy or grainy custard is usually the result of overcooking or uneven heating . Eggs are sensitive to high temperatures, and if the custard mixture is exposed to direct, dry heat, it can curdle. That’s why baking in a water bath (bain-marie) is essential for even, gentle cooking. Another reason might be insufficient whisking or using cold ingredients. To get that smooth, luxurious texture, make sure to whisk your custard base until fully combined and strain it before pouring into ramekins. Let all ingredients come to room temperature before mixing to prevent separation during baking.

What can I substitute for corn flour in custard?

Corn flour (or cornstarch) is commonly used as a thickener in traditional custards — but it’s packed with carbs and not keto-friendly . For keto custard , the thickening happens naturally through the eggs and cream. However, if you're looking to tweak texture or make a firmer dessert (like custard pie), you can add: Xanthan gum (1/4 tsp) Gelatin (1 tsp bloomed) Glucomannan (konjac powder) (1/4 tsp) These substitutes are low in carbs and help maintain structure without altering flavor or spiking your blood sugar.

Is custard high in protein?

Keto custard provides a moderate amount of protein , with about 7 grams per serving — primarily from the eggs. While it’s not as high in protein as meat or dairy products like Greek yogurt, it does contribute to your daily intake, especially when paired with other protein-rich foods. If you're aiming for a protein boost, you can enhance your custard by: Adding an extra egg Whisking in unflavored collagen powder Serving it with high-protein toppings like keto granola or chopped nuts So yes, custard isn’t a protein bomb , but it does play a supportive role in a well-balanced keto diet.

Keto Custard – The Best 2g Net Carb Dessert to Try Today

Description

This easy keto custard is the perfect low-carb dessert for anyone craving something sweet without the sugar. Made with simple ingredients, this keto custard is smooth, creamy, and full of rich flavor—so indulgent that no one will believe it’s actually sugar-free and healthy. It’s a guilt-free treat that satisfies both taste and nutrition.

Ingredients

Scale

3 large eggs

2 cups heavy cream

1/4 cup allulose or monk fruit

1 tbsp vanilla extract

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Instructions

Preheat oven to 350°F (180°C).
Grease four ramekins and place in a baking dish.
Whisk all ingredients in a bowl until smooth.
Pour into ramekins.
Add boiling water to the baking dish (1 inch around ramekins).
Bake 30 minutes or until set.
Cool and refrigerate or serve warm.

Notes

This creamy dessert shows you how to make keto custard easily at home. Wondering, can you make keto custard with simple ingredients? Yes—and yes, you can eat custard on keto when it’s low-carb and sugar-free like this one!

Prep Time: 5 mins
Cook Time: 30 mins
Category: Keto desserts
Cuisine: American

Nutrition

Serving Size: 1
Calories: 263kcal
Sugar: 1g
Sodium: 32mg
Fat: 22g
Carbohydrates: 2g
Fiber: 1g
Protein: 3g
Cholesterol: 230mg