Low Calorie Tofu “Flan”

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LOL HEAR ME OUT. I have absolutely no idea what possessed me to throw these things together but I did it and I have no regrets! This Tofu Flan takes absolutely no time to make and will definitely satisfy your cravings!

And one serving of silken tofu is only 40 calories and 4 grams of protein! You could literally quadruple the recipe and it would still be a low calorie / high protein dessert. To keep the calories light, the key is sugar free maple syrup! My personal favorite is Cary’s, which contains only 5 calories per serving.

Before we get started, I must admit that I’ve actually never had a real flan LOL. So, this is just something that I IMAGINE to be similar. Nonetheless, it’s still good, so let’s begin!

Why Tofu Works Wonders in Desserts

Silken tofu is a game-changer in the world of healthy desserts. Its soft, custard-like texture makes it ideal for recipes like flan, mousse, and cheesecake. Plus, it’s packed with nutrients:

• Protein-Packed: Silken tofu provides a plant-based protein boost, making it a satisfying choice for vegetarians and vegans.
• Low in Calories: With only around 55 calories per 100 grams, silken tofu helps keep your dessert light.
• Neutral Flavor: Its mild taste absorbs the flavors you pair it with, making it versatile for both sweet and savory dishes.

If you’re hesitant about using tofu in dessert, this flan is a great place to start—it’s proof that healthy doesn’t have to mean bland.

The Simplicity of This Recipe

What makes this tofu flan so appealing is its simplicity. With just a handful of ingredients and no baking required, it’s perfect for those moments when you want dessert but don’t feel like turning on the oven. Here’s what you’ll need:

• Silken Tofu: The star ingredient, creating the creamy base.
• Sugar-Free Maple Syrup: A naturally sweet and low-calorie way to flavor the flan.
• Stevia (Optional): For an extra touch of sweetness without adding calories.
• Salt: A pinch brings out the sweetness and balances the flavors.

How to Make Low-Calorie Tofu Flan

Ingredients

• 85 g silken tofu
• Sugar-free maple syrup
• Stevia (optional)
• Pinch of salt

Instructions

1. Add your tofu to a bowl and drizzle sugar-free maple syrup on top.

2. If you want your flan a little sweeter, sprinkle over some stevia.

3. Finish with a pinch of salt for balance.

And that’s it! In just a few minutes, you have a luscious, creamy dessert ready to enjoy.

Tips for Perfecting Your Tofu Flan

1. Choose the Right Tofu: Silken tofu is essential for this recipe. Other types of tofu, like firm or extra-firm, won’t give you the same smooth consistency.

2. Customize Your Sweetener: Not a fan of stevia? Swap it out for monk fruit sweetener or a drizzle of honey (if you’re not concerned about the calories).

3. Chill Before Serving: For an even creamier texture, refrigerate the flan for 20-30 minutes before eating. The flavors meld together, making it even more decadent.

4. Elevate with Toppings: Add fresh berries, a sprinkle of cocoa powder, or a dash of cinnamon for extra flair and flavor.

Nutritional Benefits

This tofu flan is not just delicious—it’s also packed with health benefits:

• Low in Calories: At just a fraction of the calories found in traditional flan, this dessert is perfect for anyone watching their intake.
• Rich in Protein: Tofu provides a plant-based protein source, making it a great choice for vegetarians and vegans.
• Low Glycemic Sweeteners: Sugar-free maple syrup and stevia are excellent for those looking to avoid blood sugar spikes.
• Digestive-Friendly: Silken tofu is easy on the stomach and contains compounds that may support digestion.

More Random Yet Delicious Recipes:

• Deconstructed Blueberry Cheesecake
• Strawberry Cheesecake Frozen Cereal

FAQs

1. Can I use firm tofu instead of silken tofu?

While firm tofu has its uses in savory dishes, it won’t deliver the creamy texture that’s key to this flan. Stick with silken tofu for best results.

2. Can I make this recipe ahead of time?

Absolutely! This tofu flan can be prepared the night before and stored in the fridge. It actually tastes better after chilling, as the flavors develop over time.

3. How do I store leftovers?

Store your tofu flan in an airtight container in the refrigerator for up to 2-3 days.

4. Is this recipe vegan?

Yes! This recipe uses plant-based ingredients, making it completely vegan-friendly.

5. Can I use a different sweetener?

Definitely. You can use monk fruit sweetener, agave syrup, or even regular sugar if you don’t need to keep it low-calorie.

Creative Serving Ideas

This Low-Calorie Tofu Flan is versatile enough to dress up for any occasion. Here are some fun ways to enjoy it:

• Layered Parfait: Add the flan to a glass and layer with granola and fresh fruit for a quick, stunning dessert.
• Mini Tarts: Use the flan mixture as a filling for mini tart shells and top with berries? Could be a custard-like treat.
• Smoothie Bowl Base: Blend the tofu flan mixture into a high protein smoothie bowl and top with your favorite fruits, nuts, and seeds. (May need to double or triple the recipe to get a decently sized base.)

If I’m being honest, I haven’t tried these variations yet BUT they sound interesting right? I’ll be sure to edit this post with feedback as I test these out but if you beat me to it please share the results. Maybe we could even switch roles for a second and you could give me a tip or two on how to perfect them!

Why You’ll Love This Recipe

This Low-Calorie Tofu Flan is the perfect combination of indulgence and simplicity. It’s a dessert you can feel good about enjoying, whether you’re trying to eat healthier or just love experimenting in the kitchen. With minimal effort and maximum flavor, it’s bound to become a staple in your repertoire.

If you’re ready to try this creamy, dreamy flan for yourself, give it a go and let me know how you like it. Tag me on social media with your creations—I’d love to see how you make it your own!