Source: CanolaInfo Test Kitchen | Category: Dessert, Heart-Smart

Pumpkin Flan

Nothing signals the holiday season more than pumpkin and this flan allows you to showcase it in a new, delicious way.

Pumpkin Flan


  • canola oil cooking spray
  • 3 eggs, omega-3-enriched if available
  • 1 1/4 cup pumpkin purée  300 mL
  • 1/2 cup maple syrup 125 mL
  • 2 Tbsp canola oil 30 mL
  • 1 1/2 tsp pure vanilla extract 7 mL
  • 3/4 tsp ground cinnamon 4 mL
  • 1/4 tsp ground ginger 1 mL
  • 1/4 tsp ground cloves 1 mL
  • 1/4 tsp salt 1 mL
  • 1 1/2 cups low-fat milk, heated until very hot 375 mL
  • Boiling water, about 1 quart (1.13 L)
  • ground nutmeg (garnish)


  • 1. Preheat oven to 350 °F. Adjust oven rack to center position. Coat eight 6-ounce custard cups or ramekins with canola oil cooking spray and set them in 13 X 9-inch (33 x 22 cm) baking pan.   
  • 2. In large bowl, beat eggs slightly; add pumpkin purée, maple syrup, canola oil, vanilla, spices and salt. Beat with mixer until blended thoroughly. Mix in hot milk until blended. There will be about 4 cups of liquid. Pour 1/2 cup (125 mL) flan 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 40 to 45 minutes or until set around the edges but still a little loose in center. When center of flan is just set, it will jiggle a little when shaken. Remove 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.
  • Cook's note: Use leftover pumpkin purée in a smoothie with yogurt, milk, sweet spices (cinnamon, ginger, cloves) and a drizzle of agave nectar, honey or maple syrup.


8 servings

serving size

1 flan

nutritional analysis

Per Serving

Total Fat7 g
Saturated Fat1.5 g
Cholesterol110 mg
Carbohydrates24 g
Fiber2 g
Protein6 g
Sodium220 mg