Cauliflower souffle

Vegetable

Item Rating: 72/100

1 serving (150 grams) contains 120 calories, 6.0 grams of protein, 7.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		11.1 g	14%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		79.4 mg	26%
Sodium		396.8 mg	17%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	3.2 g	11%
	Sugars	4.8 g
protein		9.5 g	19%
Vitamin D		79.4 mcg	397%
Calcium		158.7 mg	12%
Iron		1.6 mg	8%
Potassium		476.2 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 99 cal (49.6%)

Protein: 38 cal (18.9%)

Carbs: 63 cal (31.6%)

About Cauliflower souffle

Cauliflower soufflé is a light and airy dish made by combining steamed cauliflower with egg whites and other ingredients like cheese or cream, baking it until fluffy. Originating from classic French cuisine, the soufflé has been adapted globally as both a decadent treat and a healthy option. Cauliflower is low in calories but rich in essential nutrients such as vitamin C, vitamin K, folate, and fiber. A serving of cauliflower soufflé can provide a balanced source of protein and vitamins due to the eggs and potential addition of cheese. This dish aligns with those seeking nutritious yet flavorful options, offering a good balance of macronutrients while staying relatively low in fat depending on the recipe modifications used.

Health Benefits

• Rich in vitamin C, cauliflower supports immune health and collagen production.
• Vitamin K in cauliflower contributes to bone health and blood clotting functions.
• Eggs in the soufflé provide high-quality protein needed for muscle repair and growth.
• Dietary fiber from cauliflower aids digestion and improves gut health.
• Folate in cauliflower supports cell function and DNA synthesis, particularly beneficial for pregnancy.

Dietary Considerations

Allergens: Contains eggs, dairy (if cheese or cream is used)

Suitable for: Vegetarian, gluten-free (if flour isn't added)

Not suitable for: Vegan, egg-free diets, dairy-free diets (if cheese or cream is included)

Selection and Storage

Cauliflower soufflé should be stored in an airtight container in the refrigerator and consumed within 2-3 days. Reheat gently in the oven to preserve its texture.

Common Questions About Cauliflower souffle Nutrition

Is cauliflower souffle high in protein?

Cauliflower souffle is not particularly high in protein, as its main ingredient, cauliflower, contains only about 2 grams of protein per cup. However, if the recipe includes eggs or cheese, the protein content increases significantly, with eggs providing 6 grams per large egg and cheese adding variable amounts depending on the type used.

Can I eat cauliflower souffle on a keto diet?

Yes, cauliflower souffle can be compatible with a keto diet if prepared without high-carb ingredients like flour or breadcrumbs. Cauliflower is a low-carb vegetable with only 5 grams of carbs per cup, and including fat-rich components like cheese, cream, or eggs can make the dish more keto-friendly.

What are the health benefits of eating cauliflower souffle?

Cauliflower souffle can be rich in nutrients, as cauliflower is an excellent source of Vitamin C and Vitamin K, supporting immune function and bone health. The dish is also high in fiber, aiding digestion. Ingredients like eggs and cheese can add healthy fats and protein, but portions should be monitored due to calorie density if weight management is a concern.

What is a suitable serving portion for cauliflower souffle?

A typical serving size for cauliflower souffle is about one cup (150-200 grams), which usually contains around 150-250 calories depending on the recipe ingredients. This serving provides an adequate amount of nutrients while balancing calories for most dietary needs.

How does cauliflower souffle compare to other cauliflower dishes like mashed cauliflower?

Cauliflower souffle is typically lighter and fluffier due to its use of whipped egg whites or cream, whereas mashed cauliflower is denser and lower in calories. Souffle recipes usually include added fats like butter or cheese, making them richer, while mashed cauliflower is often served as a low-calorie side dish.

Data Sources & Scientific References