South Beach Apple and Almond Souffle
Elevate your dessert game with this light and flavorful South Beach Apple and Almond Soufflé, a perfect combination of health-conscious ingredients and indulgent taste. Featuring tender, cinnamon-spiced apples folded into a fluffy almond flour and egg white base, this low-carb, sugar-free treat is ideal for those following the South Beach Diet or seeking a guilt-free dessert option. The subtle sweetness of a sugar substitute, a hint of vanilla, and the irresistible crunch of optional sliced almonds make this soufflé a sophisticated choice for any occasion. Ready in under an hour, this gluten-free recipe is perfect for impressing guests or satisfying your own sweet tooth. Serve these warm, golden soufflés straight from the oven for a show-stopping finish to your meal!
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Recipe Information
Ingredients
- 2 large apples (peeled, cored, and thinly sliced)
- 2 tablespoons almond flour
- 1 cup unsweetened almond milk
- 3 large egg yolks
- 3 large egg whites
- 3 tablespoons granulated sugar substitute (e.g., stevia or erythritol)
- 1 teaspoon vanilla extract
- 1 teaspoon ground cinnamon
- 0.125 teaspoon salt
- 1 as needed butter or nonstick cooking spray (for greasing ramekins)
- 2 tablespoons sliced almonds (optional garnish)
Instructions
Preheat your oven to 375°F (190°C). Grease 4 individual ramekins (6-8 ounces each) with butter or nonstick cooking spray and set aside.
In a small saucepan over medium heat, combine the thinly sliced apples, 1 tablespoon of the sugar substitute, and ground cinnamon. Cook for about 5-7 minutes, stirring occasionally, until the apples are soft and slightly caramelized. Remove from heat and allow to cool slightly.
In a mixing bowl, whisk together the almond flour, almond milk, egg yolks, vanilla extract, and a pinch of salt until smooth. Stir in the cooled apple mixture.
In a separate, clean mixing bowl, use an electric mixer to beat the egg whites until soft peaks form. Gradually add the remaining 2 tablespoons of sugar substitute, one tablespoon at a time, while continuing to beat the whites until stiff peaks form and the mixture is glossy.
Gently fold the whipped egg whites into the apple and almond mixture in batches. Start by folding in about 1/3 of the whites to lighten the batter, then gently fold in the remaining whites, being careful not to deflate the mixture.
Evenly divide the souffle batter among the prepared ramekins. Optionally, sprinkle sliced almonds on top for added texture and flavor.
Place the ramekins on a baking sheet and transfer to the oven. Bake for 20-25 minutes, or until the souffles have risen and are golden brown on top. Avoid opening the oven door during baking to prevent deflation.
Serve the souffles immediately while they are still puffed and warm. Enjoy your delicious, healthy dessert!
Nutrition Facts
Calories |
179 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.7 g | 14% | |
| Saturated Fat | 3.3 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 146 mg | 49% | |
| Sodium | 172 mg | 7% | |
| Total Carbohydrate | 24.7 g | 9% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 9.6 g | ||
| Protein | 6.9 g | 14% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 160 mg | 12% | |
| Iron | 0.8 mg | 5% | |
| Potassium | 215 mg | 5% | |
*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.
