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Blue Cheese Souffle Recipe

Blue Cheese Souffle Recipe

Lightened up to fewer than 100 calories per serving and packed with protein, this rich and flavorful soufflé is a great side for beef. —Sarah Vasques, Milford, New Hampshire
TOTAL TIME: Prep: 25 min. Bake: 25 min. YIELD:8 servings


  • 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


  • 1. 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.
  • 2. 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.
  • 3. Stir a small amount of hot mixture into egg yolks; return all to the bowl, stirring constantly. Allow to cool slightly.
  • 4. In another large bowl with clean beaters, beat egg whites and cream 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.
  • 5. 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.