Melktert-style baked custard pots

Name: Melktert-style baked custard pots
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 4 portions

The filling of a melktert, baked in small ramekins without the pastry. Fully cooked, made with pasteurised milk and dusted with cinnamon — a small pudding that also adds some calcium and protein to the day.

Prep: 10 min
Cook: 35 min
Total: 45 min
Portions: 4

Easy
Pregnancy
Postnatal
Vegetarian
Calcium-containing
Budget-friendly

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Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

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Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

Dairy-free alternative: use fortified soya milk instead of low-fat milk

Ingredients

For 4 portions. Tick items as you go — nothing is changed for anyone else.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

Step 1. Heat the oven to 160°C.
Step 2. Warm the milk with the cinnamon stick until steaming, then remove the stick.
Step 3. Whisk the eggs, sugar, flour and vanilla together, then pour the warm milk in slowly while whisking.
Step 4. Strain into four ramekins and place them in a roasting tin. Pour hot water into the tin to come halfway up the sides.
Step 5. Bake for 30–35 minutes until just set with only a slight wobble in the centre and no liquid egg remaining.
Step 6. Cool, dust with ground cinnamon and chill before serving.

Allergens for your selection

Contains: Milk
Contains: Eggs
Contains: Cereals containing gluten

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Food safety

Use pasteurised milk, maas and dairy products in pregnancy, and avoid unpasteurised (raw) milk and soft mould-ripened cheeses.
Cook meat, chicken, fish and eggs right through — no pink meat, no runny yolks.
Wash all fruit, vegetables and leafy greens in clean water, and wash your hands, boards and knives between raw and cooked food.
Avoid liver and liver products such as liver pâté in pregnancy because of their high vitamin A content.
Cool, chill and reheat food once only. Where power supply is unreliable, cook smaller amounts more often rather than storing cooked food.
Speak to your doctor, midwife or a registered dietitian about supplements and about any food you are unsure of.
The custard must be baked until set. Do not serve a runny or lightly cooked egg custard in pregnancy.
Keep the pots refrigerated. If they have stood out of the fridge for more than two hours, throw them away.
Combining protein, fibre and minimally processed starch makes a meal more filling and releases energy more gradually. No single food or recipe improves fertility or guarantees conception. Individual dietary advice should come from a registered dietitian or your doctor.

Allergens

Contains: Milk
Contains: Eggs
Contains: Cereals containing gluten

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Sources

South African food-based dietary guidelines — National Department of Health, South Africa, reviewed 7 September 2026
Nutrition information for the public — Association for Dietetics in South Africa (ADSA), reviewed 7 September 2026
Five keys to safer food — World Health Organization, reviewed 7 September 2026
WHO recommendations on antenatal care for a positive pregnancy experience — World Health Organization, reviewed 7 September 2026