ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Vanilla-Caramel Flans

Yield 12 servings (serving size: 1 flan)
The caramelized sugar offers a rich topping for the individual custards --a delicious lightened version of the classic Spanish dessert. Be careful not to stir too vigorously when dissolving the sugar in water, or large sugar crystals will form. Prepare this dessert up to one day ahead.


  • Cooking spray
  • 1 cup sugar
  • 1/4 cup water
  • 2 1/2 cups fat-free milk
  • 2 teaspoons vanilla extract
  • 1/4 teaspoon ground cinnamon
  • 6 large eggs, lightly beaten
  • 1 (14-ounce) can fat-free sweetened condensed milk

Nutrition Information

  • calories 214
  • caloriesfromfat 11 %
  • fat 2.5 g
  • satfat 0.8 g
  • monofat 1 g
  • polyfat 0.3 g
  • protein 7.4 g
  • carbohydrate 39.9 g
  • fiber 0.0 g
  • cholesterol 111 mg
  • iron 0.5 mg
  • sodium 90 mg
  • calcium 163 mg

How to Make It

  1. Preheat oven to 350°.

  2. Coat 12 (6-ounce) custard cups with cooking spray.

  3. Combine sugar and 1/4 cup water in a small, heavy saucepan; cook over medium-high heat, stirring gently as needed to dissolve sugar evenly. Continue cooking 4 minutes or until golden, stirring constantly. Immediately pour about 1 tablespoon sugar mixture into each of 12 prepared custard cups, tipping quickly until caramelized to coat the bottom of prepared cups.

  4. Combine fat-free milk, vanilla, cinnamon, eggs, and condensed milk in a medium bowl, stirring with a whisk until well blended. Pour 1/2 cup milk mixture into each custard cup. Place cups in a jelly-roll pan; add hot water to pan to a depth of 1/4 inch. Bake at 350° for 35 minutes or until a knife inserted in the center comes out clean. Remove cups from pan; cool completely on a wire rack. Cover and chill at least 3 hours.

  5. Loosen edges of custards with a knife or rubber spatula. Place a dessert plate, upside down, on top of each custard cup; invert custard onto each of 12 plates. Drizzle any remaining caramelized syrup over custards.