Low Carb Savory Pumpkin Souffle
This savory side dish is packed full of Fall Flavor, nutritious pumpkin and healthy fat. This gourmet, pumpkin lovers side dish is the perfect accompaniment for any hearty meal. This low carb souffle will not puff up way over the top like traditional souffle but the texture is soft and custard like.
Servings 6 servings
Calories 236kcal
Ingredients
- 1 cup Unsweetened Pumpkin Puree (275 grams) * fresh or canned
- 8 oz Sharp Cheddar * shredded- Gruyere or Jarlsburg is excellent in this dish too.
- ½ cup Parsley * Fresh and chopped fine
- ¼ cup green onion * optional - thinly sliced/chopped
- ½ tsp thyme
- ¼ tsp ground sage
- 1 tsp chicken bouillon * optional powdered bullion. Use ½ tsp salt if you are skipping this ingredient.
- ½ tsp black pepper
- ½ tsp cream of tartar or baking powder
- ¼ cup heavy cream
- 3 eggs
Optional Garnish Ideas
- crumbled bacon 3 slices cooked crispy and chopped
- toasted pumpkin seeds
- feta crumbles
- basil leaves
Instructions
- Preheat Oven to 350 F (177 C), and oil 6 small ramekins or one medium casserole dish.
- Combine all ingredients EXCEPT eggs and cream in a blender and pulse until as smooth as you'd like. Pour into a mixnig bowl.
- In another mixing bowl, whip eggs and cream with a hand or stand mixer on high until fluffy. Gently fold whipped eggs into the pumpkin mixture and divide into ramekins or pour into prepared casserole dish. Work quickly so the eggs don't deflate too much.
Bake
- If using the casserole dish, bake for about 35-40 minutes until slightly puffed, just set and lightly browned on top.
- If using individual ramekins, bake for 25-35 minutes until slightly puffed and set. The top will be golden brown.
- Serve with any additional toppings you desire. Keeps for 4-5 days in the fridge.
Notes
This recipe makes 6 servings of approximately 4.5 - 5 oz each depending if you use the bacon.
No additional changes are needed if you decide to double the recipe.
Nutrition
Serving: 1/6 recipe | Calories: 236kcal | Carbohydrates: 5g | Protein: 13g | Fat: 18g | Sodium: 279mg | Fiber: 2g | Net Carbs: 3g | Fat Ratio per Serving: 68.64% | Protein Ratio per Serving: 22.03% | Carb Ratio per Serving: 5.08%