Low-Carb Cheese Soufflé

4.5 stars, average of 63 ratings

By Dearna Bond, updated August 9 20206

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.

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.

The #1 Keto Diet App

Free Download

1,500+ delicious keto recipes

Trialed & tested for best results

Optimized for nutrition

Never feel hungry

Planner & tracker

Track all macros including net carbs

Scan products

Create your own meals

Advanced tracking

Track ketones, blood glucose & lipids

Stay hydrated with water tracking

Track your mood & energy levels

Macro calculator

Calculate your ideal fat, protein & carb intake

Set any goal: weight loss, maintenance or weight gain

Your macros update based on your progress

Progress

Monitor your macros, water intake, mood & energy

Body weight, body fat and body measurements

Ketones, blood glucose & lipids

Evidence-based content

Expert articles to help you make informed choices

Guides & free diet plans

New daily content

And so much more...!

Complete Keto Diet guide

Integrated shopping basket

Restaurants & guide to eating out

Free Download

App Store

Google Play

App Store

Also available on Google Play

Google Play

Also available on App Store

0 days, 0 hours, 20 minutes

Hands-on 15 minutes Overall 30-35 minutes

Allergy information for Low-Carb Cheese Soufflé

✔ Gluten free

✔ Nightshade free

✔ Pork free

✔ Avocado free

✔ Fish free

✔ Shellfish free

Pescatarian

Low FODMAP

Vegetarian

Download Recipe

Nutritional values (per serving)

Net carbs1.7 grams

Protein15.1 grams

Fat23.1 grams

Calories276 kcal

Calories from carbs 2%, protein 22%, fat 76%

Total carbs2.1 gramsFiber0.5 gramsSugars0.5 gramsSaturated fat11.7 gramsSodium600 mg(26% RDA)Magnesium27 mg(7% RDA)Potassium158 mg(8% EMR)

Ingredients (makes 3 servings)

2 tbsp butter (28 g/ 1 oz)
1 heaped tbsp almond flour (8 g/ 0.3 oz)
¹/₄ tsp sea salt
¹/₃ cup almond milk (80 ml/ 2.7 fl oz)
2 tsp Dijon mustard
¹/₂ cup shredded cheddar cheese (57 g/ 2 oz)
2 tbsp + 1 tbsp grated Parmesan cheese or other Italian hard cheese (20 g/ 1.1. oz)
3 large eggs, separated

Instructions

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).
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.
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.
Add the cheddar cheese and 2 Tbsp of the parmesan and stir to combine, then remove from heat.
Stir the egg yolks into the cheese mixture and stir to combine.
Beat the egg whites with an electric mixer until stiff peaks are formed.
Gently fold the cheese mixture through the eggs until combined.
Spoon mixture between the ramekins, and sprinkle with the remaining 1 tbsp parmesan. Place on a baking tray inside oven.
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.
Eat immediately while still warm.

Ingredient nutritional breakdown (per serving)

Net carbs	Protein	Fat	Calories
Butter, unsalted, grass-fed
0 g	0.1 g	7.7 g	68 kcal
Almond flour (blanched ground almonds, almond meal)
0.2 g	0.6 g	1.4 g	16 kcal
Salt, sea salt
0 g	0 g	0 g	0 kcal
Almond milk natural (unsweetened)
0.1 g	0.1 g	0.3 g	4 kcal
Dijon mustard
0.1 g	0.1 g	0.1 g	2 kcal
Cheddar cheese
0.6 g	4.3 g	6.3 g	76 kcal
Parmesan cheese
0.3 g	3.6 g	2.6 g	39 kcal
Eggs, free-range or organic
0.4 g	6.3 g	4.8 g	72 kcal
Total per serving
1.7 g	15.1 g	23.1 g	276 kcal

Low-Carb Cheese Soufflé Pin it Follow us 136.0k

Do you like this recipe? Share it with your friends!

Facebook

Twitter

Let us know what you think, rate this recipe!

Paula 2 months ago #

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! 😊

Martina @ KetoDiet 2 months ago #

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

Mary Alvarez one year ago #

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!

Martina @ KetoDiet one year ago #

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.

Eveline one year ago #

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.

I don't see why not either! Enjoy! 😊