Coconut Flan - Flan de Coco - Anti-cancer recipes - Cook for Your Life

Coconut Flan

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 8 servings
Carrot Icon for Number of Ingredients Size 8 ingredients

This divine version of the traditional Puerto Rican dessert was created by Chef Naxielly Dominguez for our healthy cooking classes in Spanish. Not only is this coconut flan low fat, it is so simple...


Caramel (See Chef Tips)

  • ¼ cup granulated sugar
  • 2 tablespoons water


  • ½ cup grated unsweetened coconut
  • ½ (8 ounce) package light cream cheese, room temperature
  • ½ (14 ounce) can light coconut milk
  • ½ (14 ounce) can 2% condensed milk
  • 2 large eggs
  • 2 ¼ teaspoons vanilla extract

Nutrition Facts


228 cals


13 g

Saturated Fat

9 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

2 g


22 g


21 g


1 g


5 g


109 mg


  1. Preheat oven to 350 degrees Fahrenheit. Set 8 4-oz ramekins or aluminum muffin tins in two large roasting pans and set aside.
  2. In a blender or food processor, put the rest of the grated coconut cream cheese, coconut milk, condensed milk, eggs, and vanilla. Blend until you get a uniform mixture. Transfer to a bowl and stir for a couple of minutes to remove the foam.
  3. In a small, heavy saucepan, bring the sugar and water to a boil over moderately high heat; stir occasionally until the sugar dissolves. Boil without stirring until an amber caramel forms, about 5 to 7 minutes. Pour about ½ tablespoon of the caramel into the ramekins using a metal spoon, swirl to coat the bottom of the ramekin. Immediately sprinkle each ramekin with ½ tablespoon of coconut and set aside.
  4. To turn them out, run a sharp knife round the inside edge. Set a plate over the top and quickly turn the whole thing upside down. The flan should plop out onto the plate along with a dribble of caramel. If the flan is very cold, sit them in ¼” of hot water for 5 minutes - this will loosen the caramel before turning them out.

Chef Tips

When making the caramel, use a small stainless steel pan for the best results.
We’ve called for ½ cup ramekins per serving, but we often use ¼ cups at classes. it is just enough to satisfy a sweet tooth without going overboard on the calories. If you do use the smaller size, check the flan for doneness after 20 minutes
If you need extra calories, use regular coconut milk and whole condensed milk.

Registered Dietitian Approved

Our recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society.

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