Gluten Free Pumpkin Flan

Gluten Free Pumpkin Flan at This Mama Cooks! On a Diet -

I face multiple challenges when it comes to Thanksgiving desserts. They need to be gluten free (for me and my mother-in-law), nut free (for my daughter) and somewhat traditional (for my husband). I want Thanksgiving desserts to be healthy, too, though I don’t mind indulging.

Thanks to CanolaInfo partnering with Cheryl Forberg, R.D., consulting dietitian to NBC-TV’s The Biggest Loser, I’ve found a recipe that fits everyone’s needs – a  gluten free pumpkin flan! It’s traditional enough in that it uses pumpkin and there’s no crusts or nuts to worry about. You could even make it dairy free by using an alternative milk – coconut milk would be the tastiest.

What I also like about this recipe is its elegant presentation. You can find cute ramekins online or at Marshall’s, TJ Maxx or your favorite cookware store. It’s also makes planning the Thanksgiving meal easy since you can make Gluten Free Pumpkin Flan up two three days ahead of time. Finally, it keeps your portions under control too, though I’d be tempted to have more than one. Wouldn’t you?

Gluten Free Pumpkin Flan at This Mama Cooks! On a Diet -

Gluten Free Pumpkin Flan


  • Canola oil cooking spray
  • 2 eggs
  • 1 egg white
  • 1 cup pumpkin purée
  • 1/4 cup maple syrup
  • 1 tablespoon canola oil
  • 1 teaspoon pure vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon ground cloves
  • 1/8 teaspoon salt
  • 1 1/4 cups low-fat milk, heated until very hot
  • Boiling water
  • Ground nutmeg for garnish (optional)


  1. Preheat oven to 350 °F. Adjust oven rack to center position. Coat six 6-ounce custard cups or ramekins with canola oil cooking spray and set them on large baking dish with sides at least as deep as ramekins.
  2. In large bowl, beat eggs and egg white slightly. Add pumpkin purée, maple syrup, canola oil, vanilla extract, spices and salt. Beat well with mixer. Add hot milk until blended. There will be about 3 cups of flan mixture. Pour 1/2 cup mixture into each prepared ramekin.
  3. Carefully pour boiling water into baking pan around ramekins. Water should come up to level of custard inside ramekins.
  4. Bake 30-35 minutes or until set around the edges but still soft in center. When center of flan is just set, it will jiggle a little when shaken. Remove baking dish from oven and immediately remove ramekins from water bath. Cool on wire rack until room temperature. Cover with plastic wrap and refrigerate.
  5. Serve cold and garnish with ground nutmeg. This dessert can be made up to 3 days in advance. Keep refrigerated until serving.
Prep Time: 25 Minutes
Cook Time: 35 Minutes
Total Time: 1 Hour
Servings: Makes 6 servings
  • Serving size: 1 flan
  • Calories: 110
  • Calories from Fat: 40
  • Total Fat: 4.5g
  • Saturated fat: 1g
  • Unsaturated fat: 3.5g
  • Sodium: 115mg
  • Total Carbohydrates: 12g
  • Sugar: 10g
  • Fiber: 1g
  • Protein: 5g
  • Cholesterol: 80mg

Picture and recipe courtesy of CanolaInfo.

Check out the Best Gluten Free Products List resource!

6 thoughts on “Gluten Free Pumpkin Flan

  1. Jennifer is Always Sick

    I know what you mean about trying to bake and cook for people with multiple food allergies and intolerance issues. I’m glad I don’t have to worry about gluten free, although I’ve done gluten free baking in the past, with mixed results. For us, it was a vegan pumpkin pie for thanksgiving, as our boys are dairy and egg allergic. We’re also peanut/tree nut allergic, but in this case, it was an easy thing to avoid.

    Congrats on your successful GF thanksgiving!

    1. annemarie Post author

      Glad you made it home. I’m just about ready to head out the door with my shopping list for Thanksgiving. Usually I do it sooner, but had a tough time deciding what to make this year! So many good recipes out there and not enough people to eat it all. Have a wonderful turkey day!

  2. Michele@FitFoodista

    Anne Marie – thanks for the tasty recipe and great info! I had no idea Whole Foods sold gluten free pie crusts. My sister in-law is gluten intolerant and I’m forever trying to figure out what to make for her. Happy Thanksgiving!!

    1. annemarie Post author

      Michele, even though I’m 45 minutes from Whole Foods, it was totally worth the trip. They’re a lifesaver. Just wish my local Natural Grocers sold something similar.


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