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Low-Carb Cheese Soufflé

Dearna BondUpdated 28 September 2023★★★★☆4.4 (105 ratings)
  • Ready in 35m
  • 1.7 g net carbs
  • 276 kcal
  • Serves 3
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Low-Carb Cheese Soufflé (keto, primal, vegetarian)

I have always placed soufflés in the “too hard” basket, but after experimenting a bit recently I was surprised at how easy they actually were!

The trick to getting a really airy soufflé is to beat your egg whites until stiff peaks form, and then fold the rest of the mixture through until it’s just combined — if you over mix here you’ll lose some of the air you’ve just whipped in, creating a flat soufflé.

Despite being a little different to a more traditional soufflé in that these low-carb soufflés do not use flour to create the roux, you won’t notice the difference in the end result — they puff up beautifully with a soft, airy filling that melts in your mouth.

Recipe Tips

These keto soufflés are best served immediately, but if you do need to prepare them in advance, you can reheat the, at a slightly lower heat to get them to puff up again.

Note that if doing this, you’ll need to ensure your ramekins aren’t too cold if they are ceramic (i.e. not straight from the fridge) otherwise they will crack when placed in the hot oven.

Step-by-step

  1. Preheat oven to 200 °C/ 400 °F (conventional), or 180 °C/ 355 °F (fan assisted). Grease three 1 cup capacity ramekins (or two 1 1/2 cup ramekins like I did).

    Low-Carb Cheese Soufflé (keto, primal, vegetarian)

  2. Melt the butter in a medium sized saucepan. Add the almond meal and salt and stir constantly until combined – it will thicken slightly, though not as much as a traditional roux.

    Low-Carb Cheese Soufflé (keto, primal, vegetarian)

  3. Add the milk and Dijon whisking constantly until smooth. Continue stirring until the mixture starts to boil, then reduce to a simmer and whisk until it has thickened slightly, about 5 minutes.

  4. Add the cheddar cheese and 2 Tbsp of the parmesan and stir to combine, then remove from heat.

    Low-Carb Cheese Soufflé (keto, primal, vegetarian)

  5. Stir the egg yolks into the cheese mixture and stir to combine.

  6. Beat the egg whites with an electric mixer until stiff peaks are formed.

    Low-Carb Cheese Soufflé (keto, primal, vegetarian)

  7. Gently fold the cheese mixture through the eggs until combined.

  8. Spoon mixture between the ramekins, and sprinkle with the remaining 1 tbsp parmesan. Place on a baking tray inside oven.

    Low-Carb Cheese Soufflé (keto, primal, vegetarian)

  9. Reduce heat to 180 °C/ 355 °F (conventional), or 160 °C/ 320 °F (fan assisted). Bake 15 - 20 minutes or until puffy and starting to lightly brown.

    Low-Carb Cheese Soufflé (keto, primal, vegetarian)

  10. Eat immediately while still warm.

    Low-Carb Cheese Soufflé (keto, primal, vegetarian)
Low-Carb Cheese Soufflé

Recipe

Low-Carb Cheese Soufflé

★★★★☆4.4 (105 ratings)

This fluffy low-carb cheese soufflé is light, airy and can be whipped up in 15 minutes!

Hands on
15m
Overall
35m
Servings
3
1.7 g
Net carbs
15.1 g
Protein
23.1 g
Fat
276
kcal
PinRate

Ingredients makes 3 servings

Instructions

  1. Preheat oven to 200 °C/ 400 °F (conventional), or 180 °C/ 355 °F (fan assisted). Grease three 1 cup capacity ramekins (or two 1 1/2 cup ramekins like I did).

  2. Melt the butter in a medium sized saucepan. Add the almond meal and salt and stir constantly until combined – it will thicken slightly, though not as much as a traditional roux.

  3. Add the milk and Dijon whisking constantly until smooth. Continue stirring until the mixture starts to boil, then reduce to a simmer and whisk until it has thickened slightly, about 5 minutes.

  4. Add the cheddar cheese and 2 Tbsp of the parmesan and stir to combine, then remove from heat.

  5. Stir the egg yolks into the cheese mixture and stir to combine.

  6. Beat the egg whites with an electric mixer until stiff peaks are formed.

  7. Gently fold the cheese mixture through the eggs until combined.

  8. Spoon mixture between the ramekins, and sprinkle with the remaining 1 tbsp parmesan. Place on a baking tray inside oven.

  9. Reduce heat to 180 °C/ 355 °F (conventional), or 160 °C/ 320 °F (fan assisted). Bake 15 - 20 minutes or until puffy and starting to lightly brown.

  10. Eat immediately while still warm.

Nutrition per serving, 1 souffle

Carbs 2%Protein 22%Fat 76% of calories

Net carbs
1.7 g
Total carbs
2.1 g
Fiber
0.5 g
Sugars
0.5 g
Protein
15.1 g
Fat
23.1 g
Saturated fat
11.7 g
Calories
276 kcal
Sodium
600 mg · 26.1% RDA
Magnesium
27 mg · 6.86% RDA
Potassium
158 mg · 7.91% EMR
Nutrition by ingredient
Per 1 souffleNet carbsProteinFatkcal
Butter, unsalted, grass-fed0 g0.1 g7.7 g68
Almond flour (blanched ground almonds, almond meal)0.2 g0.6 g1.4 g16
Salt, sea salt0 g0 g0 g0
Almond milk natural (unsweetened)0.1 g0.1 g0.3 g4
Dijon mustard0.1 g0.1 g0.1 g2
Cheddar cheese0.6 g4.3 g6.3 g76
Parmesan cheese0.3 g3.6 g2.6 g39
Egg, whole, fresh, raw (free-range or organic eggs)0.4 g6.3 g4.8 g72
Total1.7 g15.1 g23.1 g276

Serving size 1 souffle

  • Gluten free
  • Nightshade free
  • Pork free
  • Avocado free
  • Fish free
  • Shellfish free
  • Beef free
  • Pescatarian
  • Low FODMAP
  • Vegetarian

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Comments & ratings (14)

4.4105 ratings
  • 5 ★73
  • 4 ★18
  • 3 ★7
  • 2 ★2
  • 1 ★5

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  1. Martin Scase

    Excellent soufflé recipe. My first ever attempt and it was delicious, and worked perfectly. My only complaint is - we could have eaten twice as much!

    1. Martina @ KetoDietAuthor

      That's a good thing I guess! 😊 These are quite low in calories so you can easily have double.

  2. Grant

    I made this for breakfast this morning, and not being a chef I had low expectations of my ability - but it came out great! The macros were perfect for my diet too with a side of kale and mushrooms. Lovely Sunday morning brunch, thanks!

    1. Martina @ KetoDietAuthor

      Thank you, I'm glad you enjoyed! They do look challenging but are actually really easy to make 😊

  3. Laura Honour

    I am still not able to print your recipes 😞 And they are so good, it's a pity.

    1. Martina @ KetoDietAuthor

      Have you tried using a different device? We had some reports that all point to certain types of Android devices as they seem to have a difficulty opening/downloading PDFs. It doesn't seem to be a browser issue as we tested these.

      1. Laura Honour

        Hi, I use my computer, not my mobile, which is an android.

        1. Martina @ KetoDietAuthor

          Thank you Laura, I'll forward this to my partner who will look into this.

  4. Paula

    In step 1 you say to heat the oven to 160 fan assisted. Then in step 9 you say to reduce the heat to 170 fan! Not sure how your oven works but mine can't do that! 😊

    1. Martina @ KetoDietAuthor

      Thank you for noticing! This is fixed now, there was a bit of a mix up between fan forced and conventional oven settings 😊

  5. Mary Alvarez

    Beautiful pics!!! I love cheese soufflé! Thanks for the recipe. Also love your black ramekins - would love to know where to get them-they are perfect for this recipe!

    1. Martina @ KetoDietAuthor

      Thank you Mary! They are pretty and I'd love to get them too but I'm not sure I could. Dearna lives in Australia. I saw similar ones in a home design shop in London but I'm not sure where to get them in the US.

  6. Eveline

    Can't wait to try this. Do you think it would work in one normal souffle dish? My ramekins are really small. I can't see why it wouldn't. Thanks.

    1. Martina @ KetoDietAuthor

      I don't see why not either! Enjoy! 😊

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