Desserts

Pumpkin yogurt baked custard

Holiday Favorites

one ramekin. Sweetened with measured liquid stevia, not syrup. Naturally occurring sugars and carbohydrates still count.

50 min Serves 2 Weighed ingredient estimate

Low-sugar choicesthanksgivingholiday foodsLower sodiumVegetarianHoliday Foods

Full recipe: 4 portions; one ramekin per serving
Serving size: one ramekin
Servings per batch: 4

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

Contains: Milk, Egg

Ingredients

Prepare 2

Preparing: 2 servings

Tick anything you already have.

Sweetness choices — tap to lower sugar

Use the listed ingredients and amounts. Nutrition, saved shopping and meal planning remain based on this version.

Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

Sugar alcohols may cause digestive symptoms; keep xylitol away from dogs. Aspartame must be avoided with PKU. No substitute is universally the healthiest choice.

Product conversion chart FDA sweetener guidance

Instructions

Nutrition per serving

Estimated nutrition per serving — one ramekin

Calories	82
Total fat	2.7 g
Saturated fat	0.91 gKeep low
Sodium	56 mgLow
Total carbohydrate	6.02 g
Fiber	1.57 g
Total sugars	3.21 g
Added sugars	Not available
Protein	8.75 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Nutrition incomplete

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
Set your carbohydrate targets to check meal-plan fit

This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

Use selected screens

Calculation basis & sources

Eight nutrients summed from edible ingredient weights and divided by 4 portions. Pumpkin, canned, without salt: 180 g, https://fdc.nal.usda.gov/food-details/168450/nutrients; Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program): 200 g, https://fdc.nal.usda.gov/food-details/170894/nutrients; Egg, whole, raw, fresh: 100 g, https://fdc.nal.usda.gov/food-details/171287/nutrients; Spices, cinnamon, ground: 2 g, https://fdc.nal.usda.gov/food-details/171320/nutrients. Cooked grains/beans are weighed after cooking; raw meats before cooking. 6 drops NOW BetterStevia Original; manufacturer's 4-drop serving declares 0 calories, fat, sodium, carbohydrate, sugars and protein: https://www.nowfoods.com/products/natural-foods/betterstevia-liquid-original. Small-serving rounded label contributions are treated as declared zero for estimates, not exact analytical zero; missing fiber and saturated fat are not independently quantified for the trace sweetener. Estimates are not kitchen-tested or laboratory verified. Added sugar source verification remains pending; no sugar-free or diabetes-safe claim.

USDA SR Legacy weighed ingredient estimate; NOW product label for specified stevia

Source data checked 2026-10-26; no professional review documented.

Lower sodium: 300 mg sodium or less per stated serving. This is a site guideline, not the FDA "low sodium" label claim.

Heart-healthy tips

Use plain, unsweetened ingredients and unsalted nuts, seeds and cooked beans; added sauces and toppings change nutrition.
Lower sugar does not guarantee glucose response or diabetes suitability. Check the complete meal, actual portion and your own carbohydrate targets.
Use only the named liquid stevia formula. Concentrates, packets and baking blends are not interchangeable. Label zeros are rounded, not proof of absolute absence.
Refrigerate perishable preparations promptly; do not leave out over 2 hours, or 1 hour above 90°F (32°C). Candy here is not shelf-stable.

Storage & Meal Prep Tips

Applies to: Cream or custard dessert, after preparation. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After preparation: refrigerate and use within 3–4 days.

Freezer: Does not freeze well. Cream and custard fillings separate and turn watery when frozen — a texture problem, not a safety one.

To reheat or serve: Serve chilled.

Meal prep tip: Make a day ahead at most; keep covered in the refrigerator.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.

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