Creamy Mushroom Soufflé

This Creamy Mushroom Soufflé is a delightful, airy dish that combines the earthy flavors of mushrooms with a rich, creamy base, perfect for a low-carb keto diet. Each bite is a luxurious experience that feels indulgent yet remains healthy.

Creamy Mushroom Soufflé
40 minutes
Difficulty: Medium
French
350 kcal

Ingredients

  • Fresh mushrooms (button or cremini) - 200 grams
  • Unsalted butter - 30 grams
  • Heavy cream - 100 ml
  • Eggs - 3 large (separated)
  • Parmesan cheese (grated) - 50 grams
  • Garlic powder - 1 teaspoon
  • Salt - 1/2 teaspoon
  • Black pepper - 1/4 teaspoon
  • Fresh parsley (chopped) - 1 tablespoon

Steps

  1. Preheat the oven to 180°C (350°F) and grease two ramekins with butter.
  2. In a skillet over medium heat, melt the butter and add the chopped mushrooms. Sauté until the mushrooms are tender and the moisture has evaporated, about 5-7 minutes.
  3. Add the heavy cream to the skillet with the mushrooms, and stir in the garlic powder, salt, and black pepper. Cook for another 2-3 minutes until slightly thickened.
  4. Remove the skillet from heat and let it cool slightly. Stir in the egg yolks and Parmesan cheese until well combined.
  5. In a separate bowl, whip the egg whites until stiff peaks form. Gently fold the whipped egg whites into the mushroom mixture in three additions, being careful not to deflate the egg whites.
  6. Spoon the soufflé mixture into the prepared ramekins, filling them about 3/4 full.
  7. Place the ramekins in a baking dish and add hot water to the dish until it reaches halfway up the sides of the ramekins (water bath).
  8. Bake in the preheated oven for 20-25 minutes, until the soufflés are puffed and golden on top.
  9. Remove from the oven and allow to cool slightly before serving. Garnish with fresh parsley.

Nutrition

  • Calories: 350
  • Protein: 16 g
  • Carbs: 5 g
  • Fiber: 1 g
  • Sugar: 1 g
  • Sodium: 500 mg
  • Cholesterol: 200 mg
  • Total Fat: 30 g
  • Saturated Fat: 18 g
  • Unsaturated Fat: 8 g
  • Water: 0.15 L

Health Benefits

  • Low in carbs, making it suitable for keto diets.
  • Mushrooms provide antioxidants and essential nutrients like vitamin D.

Tags

FrenchKetoPasta Dish