Baked Custard Pots by Dr Melinda Morrison

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These yummy pots of custard are diabetic friendly, low fat and make an easy dessert.


  • olive oil spray
  • ¼ cup (45 g/1½ oz) caster sugar
  • 2 teaspoons custard powder
  • 2 eggs
  • 1 egg white
  • 1 teaspoon vanilla essence
  • 2 cups (500 ml/16 fl  oz) low-fat milk
  • 3 tablespoons sultanas
  • pinch nutmeg


  1. Pre-heat oven to 160°C (315°F/Gas 2–3) and lightly spray 6 ramekins with oil.
  2. Combine the sugar and custard powder in a mixing bowl.
  3. In a separate bowl, whisk together eggs, egg white and vanilla.
  4. Slowly pour the egg mixture into the sugar mixture and whisk to combine.
  5. Heat the milk in a saucepan over a low heat for 3–4 minutes until hot (but not boiling).
  6. Gradually pour the milk into the egg  mixture, whisking until well combined.
  7. Divide the sultanas evenly between the ramekins and pour over egg mixture; sprinkle with nutmeg.
  8. Place ramekins in a baking dish and pour boiling water into baking dish until halfway up the sides of the ramekins.
  9. Bake for 1 hour or until set. Allow the ramekins to cool before  serving (can be served hot or cold).


Gluten-free: Use gluten-free custard powder.

Low Lactose: Replace milk with lactose free milk.

Toddler Friendly: Full cream dairy products are required for children under 2 years.


Nutritional Analysis

Per serve: Energy 501 kJ / Fat 3 g / Saturated fat 1 g / Carbohydrate 17 g (1 exchange) / Fibre <1 g / Sodium 75 mg / GI low

Family Food for Diabetes Book 2Recipe taken from Family Food for Diabetes Book 2 by Dr Melinda Morrison.

Click here to find out how to purchase this book

Click here to read Melinda’s article About Diabetes



You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure. Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.