Pumpkin Custard

Healthy Living, Recipes


Here’s an easy pumpkin dessert that is under 100 calories. Make this healthy custard anytime you want to fill the house with the aroma of fall spices. Serve it warm or chilled.

Seasonal weight gain is a concern this time of year, as we face food-focused celebrations with an abundance of food at home and at work. Portion control can be especially challenging. Making individual desserts rather than cutting from a pie or sheet cake ensures that a sweet tooth is satisfied without going overboard. Studies show that when we eat from a specific single portion size we consume less than when we serve ourselves from a larger item. Even serving yourself from the kitchen and then taking your plate to the table results in fewer calories consumed than if the serving dish is at the table family-style. For just about 100 calories, these provide one carb serving for those counting their carbs.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital


  • 2 eggs
  • 3 Tbsp brown sugar
  • 1 tsp vanilla extract
  • 1 cup canned light coconut milk
  • 1/8 tsp salt
  • 1 tsp cinnamon plus additional for garnish
  • 1/8 tsp ground cloves
  • 1/4 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • 1 cup canned pumpkin purée
  • 1/4 cup light whipped topping


Preheat oven to 350°.

Bring a saucepan of water to a boil. In a large bowl, beat the eggs lightly. Whisk in the brown sugar, vanilla and coconut milk. Add the salt, spices and pumpkin purée and whisk until well combined (do not overmix). Pour the custard into 6 small oven-safe ramekins.

Arrange the ramekins in a baking pan with high sides. Place the baking pan in the oven. Carefully add boiling water to the baking pan to come up 2′′ high around the ramekins. Bake for 45 to 60 minutes, or until a knife inserted into the center of the custard comes out clean.

Serve warm or chilled topped with a small dollop of whipped topping and a sprinkle of cinnamon.

Yield: 6 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 1/2 cup

Calories: 99

Sodium: 33mg

Fat: 5g

Carbohydrates: 11g

Saturated Fat: 2g

Fiber: 1g

Cholesterol: 62mg

Protein: 2g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

Baldwin Publishing, Inc. Copyright indicia (© 2007 – 2017 Baldwin Publishing, Inc.). All rights reserved.

Health eCooking® Trademark indicia (® Health eCooking is a registered trademark of Baldwin Publishing, Inc.)

No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.