Condensed milk flan is a creamy and sweet dessert, with a soft and delicate texture that melts in your mouth. This flan is prepared with basic ingredients such as condensed milk, eggs, milk and vanilla, and is covered with a liquid caramel that gives it a caramelized touch and an attractive presentation. It is a very popular dessert in many countries and is perfect for any special occasion or simply to enjoy at home.
Irresistible Condensed Milk Flan
A classic flan made with condensed milk, soft and creamy, topped with golden caramel. Ideal for 6 servings, it takes 10 minutes to prepare and bakes in a water bath for 50 minutes. Each serving provides about 314 calories. Perfect as an easy homemade dessert.
6
Amount20
minute30
minute314
kcal50
minuteIngredients:
1 can of condensed milk (397g)
1 can of evaporated milk (375g)
4 eggs
1/2 cup of sugar
1 spoon of vanilla
1 cup of water
Instructions
- Preheat the oven to 180°C.
- In a pot, heat the sugar with the water over medium heat until a golden caramel forms. Pour the caramel into the bottom of a flan mold and spread it well.
- In a blender, mix the condensed milk, evaporated milk, eggs and vanilla. Blend until everything is well integrated.
- Pour the mixture into the flan mold over the caramel.
- Place the mold on a baking tray with a little hot water (bain-marie) and bake for 50-60 minutes or until a toothpick inserted comes out clean.
- Remove from the oven and let cool completely before unmolding.
- To unmold, run a knife around the edge of the flan and turn it onto a plate so that the caramel is on top.
Tips
- Values may vary depending on proportions and serving size.
- If you make 6 servings, estimate about 300–400 kcal cada una.
- In individual molds, it bakes faster (~35–40 min)
Nutritional information
- Calories 314kcal
- Carbohydrates 65g
- Protein 12g
- Fat 10g
- Saturated fat: 5g
- Sodium: 129mg
- Sugar 65g
Ready! You now have a delicious condensed milk flan to enjoy as a dessert or appetizer. The texture is smooth and creamy, and the sweet and delicious flavor of caramel and condensed milk combine perfectly.
Condensed Milk Flan and Its Effects on Health
Condensed milk flan, although considered a traditional and sweet dessert, can also offer some health benefits when consumed in moderation and as part of a balanced diet. Although it is relatively high in sugar and calories, its nutritional profile provides elements that the body can benefit from, especially when included in a mindful eating routine.
1. Good source of protein
One of the main ingredients in flan is egg, which is an excellent source of high-quality protein. Proteins are essential for tissue growth and repair, as well as for the production of enzymes and hormones. A typical flan can provide between 11 and 13 grams of protein per serving, which is significant for a dessert.
2. Source of calcium
Thanks to whole milk and condensed milk, this dessert is also a source of calcium, an essential mineral for bone and dental health. Calcium is vital for keeping bones strong, preventing osteoporosis, regulating heart rhythm, and supporting blood clotting. One serving of flan can provide between 10% and 20% of the recommended daily calcium intake, depending on the ingredients used.
3. Energy boost
Due to its sugar and fat content, condensed milk flan is a good source of quick energy. This can be beneficial for people who need extra energy, such as growing children, athletes, or individuals with high caloric needs. It provides between 250 and 400 calories per serving, which can cover a significant portion of the daily energy requirement for some people.
4. Feeling of fullness
Flan is a creamy and dense dessert, which creates a prolonged feeling of fullness. This can help control cravings and reduce the urge to eat other less nutritious sweets. Because it contains proteins and fats, it digests more slowly, keeping the stomach full for a longer period.
5. Versatility and adaptation
One of the advantages of flan is that it can be easily adapted to healthier versions. For example, it can be made with low-fat milk, light condensed milk, or natural sweeteners like stevia or erythritol. Ingredients like fruits, coconut, or even seeds can also be added to increase fiber and other micronutrients.
6. Pleasure and emotional well-being
The emotional benefit of enjoying a homemade dessert like flan should not be underestimated. The pleasure of eating something sweet and familiar can have a positive impact on mood. Eating in moderation, in a calm setting and shared with others, contributes to mental well-being and a healthy relationship with food.
Conclusion
Although condensed milk flan is not a low-calorie or sugar-free food, it can be part of a healthy diet if consumed in moderation. It provides protein, calcium, and energy, and can be adapted to lighter versions without losing its characteristic flavor. Moreover, its emotional and cultural value makes it a food that nourishes not only the body but also the soul. As always, balance is key.
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