Keto Spinach & Cheddar Soufflé

spinach souffles (1)

I love meat. I adore it. There is no time of day – sleeping, showering, jury duty – when I couldn’t go for a nice grass-fed ribeye. But, I acknowledge that there are folks out there who prefer their eats a little less “moo” and a lot more “imperceptible sound of plant growth.” In fact, one of those people has been my boyfriend for the past 17 years. (Life is weird sometimes. I’ve learned to stop asking questions.)

So, for him and several of my similarly meat-averse friends, I’ve decided to attempt some vegetarian keto cooking. This spinach soufflé was my first experiment. I thought it was damn delicious, frankly. That boyfriend guy liked it, too.

Relatively Simple Spinach & Cheddar Soufflé


The dish itself:

  • 3 egg yolks
  • 5 egg whites
  • 1/2 tsp., cream of tartar
  • 3 Tbsp., butter
  • 3 Tbsp., almond flour
  • 1 cup, heavy cream
  • 1 cup, shredded cheddar cheese
  • 1 bag, frozen chopped spinach (thawed and wrung out thoroughly)
  • salt and pepper to taste

And for prepping the ramekins (I used six individual 6-ounce ramekins, but you can use one great big dish, if you prefer):

  • butter 
  • grated parmesan cheese



  1. Preheat your oven to 350 degrees.
  2. Grease the insides of your ramekins (or large, oven-safe dish) with butter.
  3. Dust the greased ramekins (or dish) with grated parmesan cheese and set aside
  4. Separate the eggs, placing the whites in the (very clean, super dry) bowl of your stand mixer. Yolks can go in any old bowl.
  5. Add cream of tartar to mixing bowl and set aside.


  1. In a large pan, melt 3 Tbsp of butter over medium-high heat until it begins to bubble.
  2. Add the almond flour to the pan, stirring constantly to develop a smooth roux.
  3. Add the cream to the pan and continue to cook the mixture, stirring, stirring, stirring until smooth and thickened.
  4. Add the cheddar cheese and continue to stir, until the cheese has melted into the sauce.
  5.  Add the spinach to the sauce and stir some more. So much stirring.
  6. Season the spinach/cheese sauce mixture with salt and pepper to taste. You can season it pretty strongly at this point, as the final mixture will be diluted somewhat by the addition of eggs.
  7. Set aside to work on the eggs.


  1. Beat the egg whites in a stand mixer until they form soft peaks. I’ve heard other folks say that the whites should cling to the bowl as you roll it around in your hands. Still other folks say to whip them to firm peaks. I went somewhere in the middle.
  2. Add the yolks to the spinach/cheese sauce mixture and stir.
  3. Very gently fold your egg whites into spinach/cheese sauce mixture. I did this in two steps. First, I added about a quarter of the whites to the saucepan and folded gently. Then, I poured the entire mixture into the mixing bowl with the whites and continued to fold.


  1. Once folded together, pour the completed mixture into your prepped ramekins/dish. You can place the ramekins on a single baking sheet to simplify the baking (and cleaning) process.
  2. Bake in your preheated oven for 30-40 minutes, until risen and golden brown. Important: DO NOT open the oven until at least 30 minutes have passed!
  3. Remove from oven, allow to cool for a few minutes (the soufflés will deflate slightly) and serve!

Nutritional Info Per Serving

This recipe made about 6.5 servings for me. I baked the remaining .5 in a small oven-safe bowl.

  • Calories: 358
  • Fat: 28g
  • Protein: 17g
  • Carbs: 4g
  • Dietary Fiber: 0g

And how about some pics from the whole soufflé-making process?

I think it turned out pretty well for a first attempt! I wish they had gotten a puffier. Perhaps I should have used milk instead of cream? Or dried the spinach more thoroughly? Or cleaned the mixing bowl better? Or beaten the whites harder? I will try the recipe again in the future and see how it all shakes out.

If you give this recipe a shot, please let me know how it turns out for you and what you may do to alter it! I’d love to know!

Hope you’re doing super!

11 responses to Keto Spinach & Cheddar Soufflé

  1. Sue

    I absolutely loved this soufflé!!! Thank you for sharing this recipe! I added an extra tablespoon of almond flour because I did not think it was thick enough. I also added 1 tablespoon of nutritional yeast seasoning and it turned out extremely puffy and super delicious!!!! Definitely making it again!!!

    Liked by 1 person

      • Caroline Baertsch

        I have made it 2 more times since, people think i am a bonafied chef. I made it in stages, put it all together except for the egg whites and then took it to some friend’s house finished it off there and everybody thinks I rock.



    Love this recipe!!! Thank you! I did add a little cayenne pepper for some extra zing. Soo good!! I love it when a recipe works!!


  3. M

    How many ounces of spinach? I have frozen spinach in a box. I would like to use what I have. Thank you.


  4. JB

    Just made your great recipe and enjoying every bite. Quite delectable! Just added a little cayenne pepper and nutmeg to the cheese sauce, but it would have been just as good exactly as you had written. Thank you so much!


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