Cheese Soufflés

YODA’s Cheese Soufflés

Like many other diabetics, I am sensitive to carbs at breakfast and tire of eggs, bacon and sausage.

I have been cooking cheese soufflés for breakfast for many years and have found them quite versatile. I never tire of them, and they don’t raise my blood glucose: in 11 recent tests of chili soufflé served with guacamole, sour cream, salsa and chorizo (Mexican sausage), my average increase in blood glucose was 0.

Following are three cheese soufflé recipes:

  • Classic low carb cheese soufflé: 5g total carb, 3g net
  • Chili soufflé
  • Cinnamon soufflé with icing (for Cinnabon cravings)

The last two recipes are simple variants of the classic low carb cheese soufflé.

Classic Low Carbohydrate Cheese Soufflé

  • ¼ cup butter
  • ¼ cup low carb flour (e.g. flax seed meal, soy flour, coconut flour, and almond flour – I’ve tried them all; they all work)
  • Dash of ground cayenne pepper
  • 1 cup low carb milk (e.g. unsweetened almond milk or soy milk, Hood Calorie Countdown milk, or ½ cup water & ½ cup heavy whipping cream)
  • 4 ounces (1 cup) shredded Swiss or Gruyère cheese
  • 4 eggs, separated
  • ¼ teaspoon cream of tartar

Makes 4 servings.

Roux made from butter and low carb flour

Boiling chili soufflé mixture after adding milk

Heat the butter in a large saucepan over low heat until melted. Add low carb flourl and cayenne pepper – stir constantly, until mixture is smooth and bubbly. Add low carb milk, then heat to boiling, stirring constantly. Stir for 1 minute while boiling, then add cheese and continue stirring until melted. Remove from heat.

Heat oven to 325°.

Separate the eggs into a medium mixing bowl for yolks and a large mixing bowl for egg whites, being very careful that no yolk gets into the egg whites. I use the following process: separate each egg white into a small bowl, then add the contents of the small bowl to the rest of the egg whites only if there is no yolk in it.

The key to a successful soufflé is to make that sure no oil touches the egg whites before they are whipped, whether from the surface of the mixing bowl or from some egg yolk getting mixed in.  There must be no “fishies” (i.e. yolk) or any traces of oil in the egg whites before they are whipped.

Beat the egg whites until stiff; set aside.

Beaten egg yolks

Beaten egg whites

Beat the yolks until they are thick and lemon-colored, then stir into the cheese mixture. Stir about ¼ of the egg whites into the cheese mixture, then fold the cheese mixture into the remaining egg whites.

Pour into a greased 1½ quart soufflé dish. Cook uncovered in oven until a knife inserted in the center comes out clean, about 50 minutes.

The soufflé deflates within minutes after removal from the oven, but stays light and tasty. I usually make two batches at the same time and refrigerate what I don’t use. This is enough for a week of breakfasts. It reheats well.

I like to pour some Hollandaise sauce on my basic cheese soufflé just before eating it. I use Knorr Hollandaise sauce mix with olive oil in place of margarine and with low carb milk instead of regular milk.

Per serving nutrition analysis:

Calories

Fat

Saturated Fat

Carb

Fiber

Sugar

Net Carb

Protein

Sodium

419

39 gm

21 gm

5 gm

2 gm

0 gm

3 gm

15 gm

355 mg

 

Chili Soufflé

Chili Soufflé

Modify the classic low carb cheese soufflé recipe as follows:

Use a mild cheese like a mix of Cheddar and Monterey Jack or a Mexican four cheese blend instead of the Swiss or Gruyère cheese. These are available in supermarkets already shredded.

Add 1 tablespoon chili power or chipotle powder just after the flax seed meal is added. For a spicier chili soufflé, use 1 teaspoon cayenne pepper instead of a dash.

Optional condiments:  guacamole, sour cream, salsa or taco sauce, and chorizo.

 

Cinnamon Soufflé with Icing

Modify the classic low carb cheese soufflé recipe as follows:

Use a mild cheese like a mix of Cheddar and Monterey Jack or a Mexican four cheese blend instead of the Swiss or Gruyère cheese. These are available in supermarkets already shredded.

Add 1 tablespoon ground cinnamon just after adding the flax seed meal. Do not add cayenne pepper.

Add 1/8 teaspoon Sweetzfree liquid splenda (http://www.sweetzfree.com/) or other sweetener equivalent to ½ cup of sugar after stirring in the milk.

Serve with low carb vanilla frosting or icing such as Whip It Up Vanilla or Carb Counters White Frosting Mix, both from Dixie Diners.

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