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Blue Cheese Souffle

 Blue Cheese Souffle
Lightened up to fewer than 100 calories per serving and packed with protein, this rich and flavorful soufflĂ© is a great side for beef. —Sarah Vasques, Milford, New Hampshire
8 ServingsPrep: 25 min. Bake: 25 min.


  • 5 egg whites
  • 6 tablespoons grated Parmesan cheese, divided
  • 3 tablespoons all-purpose flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • Dash ground nutmeg
  • Dash cayenne pepper
  • 1 cup fat-free milk
  • 1/3 cup crumbled blue cheese
  • 4 egg yolks
  • 1/8 teaspoon cream of tartar


  • Let egg whites stand at room temperature for 30 minutes. Coat a 2-qt.
  • souffle dish with cooking spray and lightly sprinkle with 2
  • tablespoons Parmesan cheese; set aside.
  • In a small saucepan, combine flour and spices. Gradually whisk in
  • milk. Bring to a boil, stirring constantly. Cook and stir 1 minute
  • longer or until thickened. Reduce heat. Stir in blue cheese and
  • remaining Parmesan cheese. Remove from the heat; transfer to a large
  • bowl.
  • Stir a small amount of hot mixture into egg yolks; return all to the
  • bowl, stirring constantly. Allow to cool slightly.
  • In another large bowl with clean beaters, beat egg whites and cream

2 of 2

Blue Cheese Souffle (continued)

Directions (continued)

  • of tartar until stiff peaks form. With a spatula, stir a fourth of
  • the egg whites into cheese mixture until no white streaks remain.
  • Fold in remaining egg whites until combined.
  • Transfer to prepared dish. Bake at 350° for 25-30 minutes or
  • until the top is puffed and center appears set. Serve immediately.
  • Yield: 8 servings.
Nutritional Facts: 1 serving equals 95 calories, 5 g fat (3 g saturated fat), 111 mg cholesterol, 335 mg sodium, 5 g carbohydrate, trace fiber, 8 g protein. Diabetic Exchanges: 1 medium-fat meat, 1/2 fat.