AmericanMedium · Warm
Coconut Flour and Pumpkin Seed Custard with Maple
A silky, grain-free custard with toasty pumpkin seeds and a drizzle of maple, made possible by coconut flour's natural thickening power. Petra would call this proof that the pantry scraps are not scraps at all.
Prep
15 min
Cook
30 min
Total
45 min
Method
1
Position a rack in the center and preheat the oven to 175C (350F). Butter a 1.5-quart baking dish or four ramekins generously and set inside a larger roasting pan.
2
In a bowl, whisk the eggs until pale and slightly thickened, about 1 minute. Stream in the whole milk, maple syrup, and vanilla extract, whisking until combined.
3
Sprinkle the coconut flour and salt over the liquid mixture. Whisk briskly to dissolve any lumps; let rest 5 minutes so the coconut flour absorbs the liquid fully.
4
Pour the custard mixture into the prepared dish. Scatter the pumpkin seeds across the top, then dot with the tablespoon of butter.
5
Place the roasting pan on the center rack and pour hot water around the dish until it reaches halfway up the sides (water bath). Bake 28-32 minutes until the edges are set but the center still has a gentle wobble when you nudge the pan. For food safety, verify internal temperature reaches 160°F (71°C) using a food thermometer inserted into the center.
6
Remove the dish from the water bath carefully using oven mitts. Let cool on a wire rack for 10 minutes—the center will firm as it rests. Serve warm with an extra drizzle of maple syrup if you like.
B
Nutri-Score
Good balance
A–E · lower is better · score 2
Calories
419
per serving
High in protein · 22g
Protein
22g
Carbs
24g
Fat
28g
Sat. fat
11g
Fiber
6g
Sugar
18g
Sodium
635mg
DiabetesHeart HealthyWeight ManagementHigh ProteinLow Sugar
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
B
Environmental impact
Low impact
A–E · lower is better · includes estimates
kg CO2e
0.7
per serving
BCarbonAEU all-round· carbon sets the grade
Water
0.1m³
Land
24Pt
Runoff
0.06g P
Whole milk drives 55% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
6
Umami
7
Sweet
4
Salty
2
Sour
2
Bitter
0
Spicy
Textures
CreamyCrunchySilkyTender
Aromas
FloralHerbalNuttySmoky
Kitchen Equipment
Safety & Storage
High Risk Population
Raw eggs in the custard base pose a salmonella risk. This dish should not be served to young children, elderly individuals, pregnant women, or immunocompromised persons unless the eggs are fully cooked to an internal temperature of 160°F (71°C). The visual wobble test may not guarantee sufficient heat treatment.
Cooking Temperature
The water bath method requires water to reach halfway up the baking dish sides. Ensure the oven maintains 175°C (350°F) throughout baking. Remove the dish from the water bath using oven-safe mitts to prevent burns from hot water and steam.
Storage
Custard contains dairy and eggs, making it a perishable high-risk food. Refrigerate within 2 hours of serving. Consume within 3-4 days. Do not leave at room temperature for more than 2 hours total.
Cross Contamination
The mixing bowl, whisk, and baking dish used for raw eggs should be cleaned thoroughly before contact with other foods. Use separate cutting boards and utensils when working with allergen-containing ingredients to prevent cross-contact.
Handling
Use caution when pouring hot water into the roasting pan for the water bath. The steam and splashing water can cause burns. Place the roasting pan on the oven rack before adding water to reduce risk.
Allergen Warning
This recipe contains eggs, milk, and coconut. Verify all serving guests have no allergies or intolerances to these ingredients. Provide ingredient transparency when serving to others.
Pro Tips
Technique
Test your custard by giving the pan a gentle nudge — if the center ripples but doesn't slosh like a wave, you're there. The carryover heat will finish the job while it rests.
Substitution
Out of maple syrup? Dark honey works beautifully here and brings a different kind of earthiness that plays well against the coconut flour.
From the chef
Someone told me coconut flour is 'just sitting there doing nothing' in the pantry, and I nearly choked on my coffee. That fine, silky powder is doing the heavy lifting here — it thickens the custard without a single grain of starch, and it does it quietly, no fanfare. I added pumpkin seeds because I believe everything deserves a crunchy top, even a humble custard that whispers rather than shouts.
TagsGrain FreeGluten FreeDairyBakedEggCustardPaleoWater BathMapleCoconut Flour
AllergensEggsMilkCoconut
Source: generated · June 12, 2026