Warm Ginger Egg Custard Cups
Bloating Snack High Protein

Warm Ginger Egg Custard Cups

A smooth, warm egg custard that’s gentle on a GLP-1–slowed stomach, using low-fat milk and minimal fiber to reduce bloating and gas. The mild ginger adds light digestive support without strong smells or heavy seasoning, making this an easy-to-tolerate, protein-rich snack when your appetite is low.

Prep time 10 min
Cook time 15 min
Total time 25 min
Servings 2
Difficulty easy
Per serving 453 cal · 35g protein

Ingredients

  • 2 piece large eggs — lightly beaten
  • 250 ml low-fat lactose-free milk — room temperature
  • 250 ml water — for the water bath
  • 5 g cornstarch — mixed smooth with a little milk optional
  • 4 g fresh ginger — very finely grated, then juice squeezed out
  • 10 g white sugar — or to taste
  • 1 pinch fine sea salt — a small pinch

Instructions

  1. Preheat the oven to 160°C and place two small oven-safe ramekins in a shallow baking dish; put a kettle on to boil for the water bath.
  2. In a bowl, whisk the eggs gently to avoid foam, then whisk in the sugar and salt until just dissolved; if using cornstarch, stir it into a few tablespoons of the milk until smooth.
  3. Warm the milk slightly until just lukewarm (not hot), then slowly whisk it into the eggs along with the cornstarch mixture if using; strain the mixture through a fine sieve into a jug to remove bubbles and any egg strands.
  4. Squeeze the grated ginger firmly to collect about 1–2 teaspoons of ginger juice, then stir the juice gently into the custard mixture.
  5. Pour the custard into the ramekins, then pour hot (not boiling) water into the baking dish to reach halfway up the sides of the ramekins, creating a gentle water bath.
  6. Bake for 12–15 minutes until the edges are just set and the centers still wobble slightly when nudged; remove from the oven and carefully lift the ramekins out of the water.
  7. Let the custards stand for 5–10 minutes to cool slightly; serve warm, which is often easier on a bloated stomach than very hot or very cold foods.

Tips for GLP-1 users

If you’re very sensitive to dairy on GLP-1 medication, choose lactose-free milk and sip this custard slowly to reduce the risk of extra gas while still getting easy-to-digest protein.

Skim off any foam before baking to keep the texture extra smooth, which can feel better when your stomach is already tight or bloated.

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