Cheese soufflés are just delicious – the fluffy texture of warm melty cheese entwined with egg is unbeatable. This recipe for a healthy cheese souffle has been one of my favorites for a few years now and I’m finally sharing it here, mostly because my dear cousin is on a high-protein-fat + low-carb diet and I promised to come up with something for him. This healthier option for a cheese souffle is not laden with the typical “white sauce” made of cream, butter and flour. Instead, this recipe (which I adapted from Mike The Iron You’s amazing recipe) is cauliflower-based. Diet or no, it’s light, filling and has the same perfect flavor and texture as the cheese souffle you’re used to eating in fancy French restaurants.
The list of ingredients required for this is short: eggs, cheese, cauliflower, milk, garlic.For my friends out there who don’t eat eggs: they are an integral part of this recipe and unfortunately there is no substitute for them. Cauliflower is a wonder vegetable that’s actually very good at binding sauces. In this recipe, you’re essentially cooking the cauliflower entirely in milk and then creating a bechamel sauce type thing of it. In terms of cheese, you can use any kind of cheddar (what I used), gruyere, parmesan, or another cheese on the harder side. Don’t use feta, mozzarella, bocconcini and the likes; they will weigh down the batter too much. The hardest part of this recipe (and it’s really not that hard) is separating the eggs and folding the egg whites into yolk-cauliflower mix. The results after baking are truly beautiful – the souffle rises with the top browned. Remember to bake it just before you’d like to serve it, because it falls within minutes of taking it out of the oven. It has to be served immediately. A green salad or herbs, a piece of toast and fresh black pepper complement the souffle well.
Don’t be intimidated by the steps – this healthy cheese souffle makes the perfect date night dinner at home! If you’re stuck or need help, leave a comment below or write to me on Facebook, Instagram or Twitter.
- 2 eggs, room temperature
- 50-60g cauliflower florets
- 1-2 cloves of garlic, grated (depending on your preference)
- 90ml milk (approx. ⅓ cup)
- Salt and pepper, to taste
- 50g cheese (cheddar, gruyere or parmesan work best)
- On a medium-low flame in a saucepan, add the cauliflower, milk, garlic, salt and pepper. Allow to cook, stirring occasionally, till the florets are soft enough to yield easily to a fork (approx 15 minutes). The milk would have reduced significantly. Allow to cool.
- Separate the eggs. Beat the whites till they form stiff peaks.
- Once the cauliflower mixture has cooled, add the yolks and cheese to it and puree.
- Gently fold the whites into the yolk-cauliflower mix.
- Bake in a preheated oven at 200C for 18-20 minutes.
- Serve immediately.