Protein Packed Pumpkin Soufflés

Tis the season for baked goods.  It’s the one time of year when pies and breads find their ways into our homes (and mouths) thanks to good old holiday cheer and endless parties. Many of us end up with shame and remorse for what passes our lips while standing at the bar or dinner table, and we vow to exercise extra hard as a result.  What if I told you you could  have your cake and eat it too, and not be a slave to the gym?  Or rather, your souffle, and eat it too.  This light and airy pumpkin delight has a nice helping of protein, low carbohydrates and is less than 150 calories.  It’s quick to make, especially if you have a stand mixer, which does half the work for you as you mix up other ingredients.

Perfect bite


Preheat oven to 350 degrees
Prepare 6 ramekins with cooking spray and place on a cookie sheet

Step 1:
1/2 cup milk of choice (I use half skim and half almond- coconut)
2 scoops vanilla protein powder
Blend the two with a stand mixer or hand beaters on medium/high for 10 minutes. It will fluff up nicely. Set aside.

Milk and protein powder after 10 minutes

Step 2:
In a bowl, mix:
1/2 cup canned pumpkin
1 egg
3 tablespoons stevia
1/4 cup almond meal or flour
1/8 cup coconut sugar ( or brown sugar)
1/8 cup agave
2 tablespoons pumpkin butter (optional)
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
Dash nutmeg
Stir well

Step 3:
Whip 3 eggs whites until stuff peaks form ( about 3 minutes).

Step 4:

Fold protein fluff into pumpkin mixture and combine. Carefully fold in whipped egg whites.

Carefully fold together

Pour into prepared ramekins. Drop in a few chocolate chips, if desired.

Bake for 27 minutes, or until puffed. Don’t open up that oven- use the oven light to check on them. Top with a dollop of light whipped cream.

In the oven (yes, I cheated and opened the oven to snap a quick pic)
Ready to eat
Calories: 139; 10 Protein; 11 carb; 3 fat


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