🍮 The Nutritionist’s 100-Calorie Dessert

Creamy, High-Protein & Ready in 5 Minutes!

Craving something sweet at night but don’t want sugar overload or heavy calories?
This silky baked protein custard is the answer. It looks indulgent like cheesecake or flan, but it’s light, filling, and friendly to your diet.

✔ About 100 kcal per serving
✔ High in protein
✔ No flour
✔ No sugar (optional)
✔ Minimal ingredients
✔ Can be made in 5 minutes prep

🧾 Ingredients (1–2 servings)

• 2 large eggs
• 200 ml low-fat milk (or almond milk for lighter version)
• 1 teaspoon vanilla extract
• Sweetener to taste (stevia, erythritol, honey, or none at all)
• Optional topping: powdered sweetener or cinnamon

💡 For extra protein: replace half the milk with Greek yogurt or add 1 tbsp protein powder (vanilla flavor works best).

👩‍🍳 Step-by-Step Recipe

🥄 Step 1: Mix the Base

In a bowl, add:

• Eggs
• Milk
• Vanilla
• Sweetener

Whisk gently until smooth.
⚠️ Don’t over-beat—air bubbles affect texture.

🧈 Step 2: Prepare the Pan

• Line a small loaf pan or square dish with parchment paper
• Lightly grease if needed

This helps the dessert release easily and stay smooth.

🍶 Step 3: Pour the Mixture

Slowly pour the custard into the prepared pan.
Tap the pan lightly on the counter to remove air bubbles.

🔥 Step 4: Cook (Choose One Method)

✅ Oven Method (Best Texture)

• Preheat oven to 170°C (340°F)
• Bake for 35–40 minutes
• Center should be just set, not jiggly

⚡ Microwave Method (Fastest – 5 minutes)

• Microwave on medium power
• Cook in 1-minute intervals (about 4–5 minutes total)
• Let it rest 1–2 minutes before removing

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❄️ Step 5: Cool & Set

TO CONTINUE READING THE RECIPE PLEASE SEE PAGE 2