High-Protein Fail-Proof Egg Custard Bars
High-Protein Fail-Proof Egg Custard Bars
Silky, creamy egg custard bars that set perfectly every time — low-carb, sugar-free, and ready in 45 minutes
These high-protein fail-proof egg custard bars are smooth, creamy, and lightly sweet with a golden top. Eggs, cream, and a touch of protein powder create a tender custard that slices cleanly once chilled. Every bar delivers 10 g of protein and only 2 g net carbs.
Low-carb, sugar-free, and perfect for a make-ahead breakfast or dessert.
Why you’ll love these bars
- 10g protein per bar — a high-protein treat
- Only 2g net carbs and fully sugar-free
- Silky, creamy texture that sets perfectly
- Ready in about 45 minutes
- No complicated water bath required
- Great for meal prep or a simple dessert
Health notes
- High protein: Eggs and optional protein powder boost every bar.
- Low carb: No flour or sugar — just eggs, cream, and sweetener.
- Sugar-free: Powdered sweetener keeps the carbs low.
- Simple: Whisk, pour, and bake.
Key element — gentle bake
Bake at a moderate temperature until the center is just set. Overbaking causes cracks and a rubbery texture.
Ingredients
Custard
- 6 large eggs
- 1½ cups heavy cream (or half heavy cream + half unsweetened almond milk)
- ⅓ cup powdered sugar-free sweetener
- 1 scoop vanilla or unflavored protein powder (optional but recommended)
- 1 tsp vanilla extract
- Pinch of salt
- Optional: ¼ tsp ground cinnamon or nutmeg for the top
Swaps
- Higher protein: Add an extra half scoop of protein powder.
- Dairy-free: Use full-fat coconut milk instead of cream.
- Flavor variations: Add lemon zest, almond extract, or a pinch of cinnamon.
- No protein powder: The bars still set; protein will simply be lower.
Instructions
| 1 | Preheat and prep. Preheat oven to 325°F (160°C). Lightly grease an 8×8-inch baking dish or line it with parchment. |
| 2 | Whisk the custard. In a large bowl, whisk the eggs until smooth. Add the cream, powdered sweetener, protein powder (if using), vanilla, and salt. Whisk until completely combined and no lumps remain. |
| 3 | Pour and bake. Pour the mixture into the prepared dish. Sprinkle a light dusting of cinnamon on top if desired. Bake 30–40 minutes until the center is just set and a knife inserted near the center comes out mostly clean. |
| 4 | Cool and chill. Cool the custard in the pan for 20–30 minutes, then refrigerate at least 1–2 hours (or overnight) until fully firm. Slice into 9 bars and serve. |
Pro tips
- Whisk thoroughly so the protein powder dissolves completely.
- Don’t overbake — the center should still have a slight jiggle when you remove it.
- Chilling is essential for clean slices and the best texture.
- A warm knife makes the neatest cuts.
- These keep well in the refrigerator for several days.
Nutrition
| Nutrient | Per bar |
|---|---|
| Calories | 130 |
| Protein | 10g |
| Net carbohydrates | 2g |
| Total carbohydrates | 2g |
| Fiber | 0g |
| Total fat | 9g |
| Sodium | 90mg |
Estimates based on eggs, heavy cream, and protein powder. Exact numbers vary with protein powder brand and cream amount.
Variations
Vanilla bean
Use vanilla bean paste or the seeds of half a vanilla bean for deeper flavor.
Cinnamon sugar top
Mix a little powdered sweetener with cinnamon and sprinkle on top before baking.
Lemon custard
Add 1–2 tsp lemon zest and a drop of lemon extract.
Individual ramekins
Pour into ramekins and bake 20–25 minutes for single servings.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 5 days | Keep covered |
| Freezer | Up to 1 month | Wrap individual bars; thaw in the refrigerator |
| Room temperature | Not recommended | Best kept chilled |
FAQ
Test your knowledge
5 quick questions about these egg custard bars
1. Protein per bar?
2. Net carbs per bar?
3. Why bake gently and not overbake?
4. About how long does this take?
5. Best way to store leftovers?
