Fitness & Nutrition

Pumpkin Custards Are Diabetic-Friendly, Heart-Healthy and Gluten-Free

By on 11/20/2017

Here’s an easy pumpkin dessert that is under 100 calories. Make this healthy custard any time you want to fill the house with the aroma of fall spices. Serve it warm or chilled.


  • eggs
  • Tbsp brown sugar
  • tsp vanilla extract
  • cup canned light coconut milk
  • 1/8 tsp salt
  • tsp cinnamon plus additional for garnish
  • 1/8 tsp ground cloves
  • 1/4 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • cup canned pumpkin purée
  • 1/4 cup light whipped topping


  • Preheat oven to 350°.
  • Bring a saucepan of water to a boil. In a large bowl, beat the eggs lightly. Whisk in the brown sugar, vanilla and coconut milk. Add the salt, spices and pumpkin purée and whisk until well combined (do not overmix). Pour the custard into 6 small oven-safe ramekins.
  • Arrange the ramekins in a baking pan with high sides. Place the baking pan in the oven. Carefully add boiling water to the baking pan to come up 2′′ high around the ramekins. Bake for 45 to 60 minutes, or until a knife inserted into the center of the custard comes out clean.
  • Serve warm or chilled topped with a small dollop of whipped topping and a sprinkle of cinnamon.

Serves 6
Serving size: about 1/2 cup

Calories: 99
Fat: 5g
Saturated Fat: 2g
Cholesterol: 62mg
Sodium: 33mg
Carbohydrates: 11g
Fiber: 1g
Protein: 2g

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Date Last Reviewed: February 6, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Dietary Review: Jane Schwartz, RD

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