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Easy Low-Calorie 23g Baked Protein Custard Recipe — and Why More Protein Matters

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By A.M.

 


This baked custard recipe is a quick dessert that lets you indulge in a sweet treat for low calories yet high protein content. It’s creamy, comforting, light, and delivers around 30 grams of protein while keeping calories under 250.

Easy Low-Calorie 30g Baked Protein Custard Recipe

Ingredients

  • 2 large eggs (100 g)
  • 250ml Light/Skim Milk/Alternative Milk (or a mix)
  • 40g Allulose/Natural sweeteeners (4 tbs)  (or a mix) Use less if stevia
  • 15g Light Greek Yogurt (1 tbsp)

Total: 245 kcal | Protein: 23 g | Fat: 11 g | Net Carbs: 13 g | Sugar: 0 g

*calorie count varies per ingredient used (I used a mix of 190ml Light/Skim Milk and 60ml Unsweetened Almond-Coconut Milk - cal 238, protein  21g)


Instructions

  • Blend all ingredients and pass through a sieve/strainer for a smooth, silky texture.
  • Pour into a 500ml dish. 
  • Place dish inside a larger tray and pour hot water halfway up the sides (water bath).
  • Bake 30–35 minutes at 160 °C, until edges are set and the center is slightly wobbly.
  • Cool on the counter then chill before serving. (Chilling baked custard brings out the sweetness.)


Why Your Body Needs More Protein

Protein is an essential nutrient your body constantly needs to repair cells, maintain lean muscle, produce enzymes and hormones, and keep your immune system strong. Most adults — especially women — don’t get enough protein to support metabolism, muscle tone, or satiety as we age.

Recent studies suggest that 1.2 – 1.6 g of protein per kilogram of body weight helps maintain lean mass, control appetite, and even improve bone health. 


The Benefits of Upping Your Protein Intake

Keeps You Full for Longer

Protein takes longer to digest and stabilizes blood sugar levels. Adding protein-rich foods helps reduce mindless snacking and cravings later in the day.

Supports Muscle Maintenance and Strength

As we age, our natural muscle mass declines. Consistent protein intake, combined with light activity, helps prevent that loss — keeping metabolism higher and body composition healthier.

Aids Weight Management

High-protein meals increase the thermic effect of food (your body burns more calories during digestion). Even a small increase can support long-term weight management.

Improves Hair, Skin, and Nail Health

Protein is made up of amino acids — the building blocks for collagen and keratin — which help maintain skin elasticity and strong hair and nails.

Boosts Recovery and Mood

Amino acids such as tryptophan and tyrosine influence neurotransmitters like serotonin and dopamine, which are important for stress balance and emotional wellbeing.


How This Custard Helps You Meet Your Protein Goals

Traditional custard or flan recipes are rich in sugar and cream, offering minimal protein for a hefty calorie price. This version flips that balance:

  • Eggs provide complete, bioavailable protein and structure.
  • Light milk and Greek yogurt boost creaminess while adding extra grams of protein.
  • Almond-coconut milk adds volume and mild flavor with minimal calories.
  • Allulose and stevia deliver sweetness without the sugar load.

The result is a dessert that’s sweet, satisfying, and macro-friendly.


Tips for a Better Protein Routine

Distribute protein across your meals — 20–30 g per meal is easier to absorb than one large serving. Combine animal and plant sources to get all essential amino acids. Hydrate well — protein metabolism requires water for proper digestion.

Pair with movement: even light strength or resistance exercise amplifies protein’s benefits on metabolism and muscle preservation.


Choose Your Desserts!

Be strategic with your desserts. Don’t just reach for something rich and sweet—choose wisely. Switch to natural sweeteners and pick sweet treats that also contribute to your protein count. Nutritious desserts are real, and you have the choice to enjoy healthier options. With better choices, you not only nourish yourself but also lower your calorie intake.


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