Fat Free Baked Pumpkin Custard

9 45 69
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 12
Fat Free Baked Pumpkin Custard
Health Rating


12 tbsp Sweetener, sucralose, SPLENDA (12 Tbsp = .75 cup)
426 gm Pumpkin, canned
1 tsp Cinnamon (ground)
1/2 tsp Cloves (ground)
1 tsp Ginger, ground
3 cup Milk, fat-free (skimmed) (or low fat, heated until very hot)
2 scoop Whey protein powder, vanilla
Nutmeg, ground (and cinnamon for garnish, optional)
6 jumbo egg Egg white


Preheat oven to 350 degrees F. Adjust oven rack to center position.Lightly butter (or use non-fat vegetable spray) twelve (4 oz) custard cups and set them into a large baking dish.If cooking custard in a metal pan, cover the bottom of the pan with a layer of newspaper to ensure an even temperature on the bottom.
In a large bowl, beat eggs slightly; add Splenda, protein powder, cinnamon, ginger, and cloves, and beat until combined. Mix in hot milk until blended. Pour egg mixture into prepared custard cups. Sprinkle with nutmeg or cinnamon.
Bring the water for the water bath (see definition on right) to a light simmer on top of the stove; carefully pour hot water into the baking pan to come half-way cup the sides of the custard cups. NOTE: The most common mistake people make in baking a custard is not putting enough water in the hot-water bath. The water should come up to the level of the custard inside the cups. You must protect your custard from the heat. Carefully pour hot water into the baking pan to come halfway cup the sides of the custard cups.
Bake 25 to 30 minutes or until set around the edges but still loose in the center. The cooking time will depend largely on the size of the custard cup you are using, but begin checking at 20 minutes and check back regularly. When the center of the custard is just set, it will jiggle a little when shaken, that’s when you can remove it from the oven. Remove from oven and immediately remove cups from water bath; cool on wire rack until room temperature. Cover with plastic wrap, and refrigerate at least 2 hours or up to a week.

Nutrition Facts

Per Portion

Calories 69
Calories from fat 3.9
Calories from saturated fat 1.6
Total Fat 0.4 g
Saturated Fat 0.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 6.2 mg
Sodium 91 mg
Potassium 200 mg
Total Carbohydrate 8.8 g
Dietary Fiber 1.2 g
Sugars 6.3 g
Protein 8.1 g

Dietary servings

Per Portion

Meat Alternative 0.5
Milk 0.2
Vegetables 0.6

Energy sources