Lite Spinach Souffle
Elevate your weeknight dinners with this Lite Spinach Soufflé, a delicate and airy dish that impresses with its elegant simplicity. Made with fresh spinach, fluffy whipped egg whites, and a creamy Parmesan cheese base, this soufflé achieves a light yet satisfying texture that melts in your mouth. The secret lies in mastering the classic French technique of folding stiff egg whites into the savory spinach mixture, creating a perfectly risen and golden-topped soufflé. With minimal butter and just a hint of nutmeg for a subtle depth of flavor, this healthy, low-fat option is perfect for brunch, a light lunch, or as a side dish for any special occasion. Ready in under an hour, this crowd-pleasing recipe is as nutritious as it is delightful—sure to become a staple in your repertoire.
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Recipe Information
Ingredients
- 4 cups fresh spinach
- 2 tablespoons unsalted butter
- 2 tablespoons all-purpose flour
- 1 cup milk
- 1 quarter cup grated Parmesan cheese
- 4 large eggs
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
- 0.125 teaspoon nutmeg (optional)
- 1 as needed non-stick cooking spray
Instructions
Preheat your oven to 375°F (190°C).
Lightly spray a 1.5-quart (1.5-liter) souffle dish or baking dish with non-stick cooking spray and set it aside.
In a large skillet over medium heat, cook the spinach for 2-3 minutes until just wilted. Remove from heat, allow to cool slightly, and squeeze out any excess water. Chop finely and set aside.
In a medium saucepan, melt the butter over medium heat. Add the flour and whisk constantly for 1-2 minutes to form a roux, making sure not to let it brown.
Gradually add the milk to the roux while whisking to create a smooth sauce. Cook for 3-4 minutes, stirring constantly, until the mixture thickens and begins to bubble. Remove from heat.
Stir the Parmesan cheese into the sauce and mix until fully melted. Add salt, black pepper, and nutmeg (if using), and set aside to cool slightly.
Separate the eggs, placing the yolks in one bowl and the whites in another. Whisk the egg yolks into the slightly cooled cheese sauce until fully combined. Fold in the chopped spinach.
Using an electric mixer or a whisk, beat the egg whites until stiff peaks form. Gently fold the egg whites into the spinach mixture in three stages, being careful not to deflate the batter.
Pour the mixture into the prepared souffle dish, spreading it evenly. Place the dish on the center rack of the preheated oven.
Bake for 25-30 minutes, or until the souffle has risen and is golden brown on top. Avoid opening the oven door during baking to prevent deflation.
Remove from the oven and serve immediately for the best texture and flavor.
Nutrition Facts
Calories |
801 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.9 g | 74% | |
| Saturated Fat | 27.2 g | 136% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 848 mg | 283% | |
| Sodium | 1991 mg | 87% | |
| Total Carbohydrate | 32.0 g | 12% | |
| Dietary Fiber | 3.5 g | 12% | |
| Total Sugars | 12.0 g | ||
| Protein | 44.8 g | 90% | |
| Vitamin D | 6.7 mcg | 33% | |
| Calcium | 761 mg | 59% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 687 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
