This simple breakfast soufflé is packed with protein, fiber, chocolate, and squash…?
Certainly by now we have all heard of and likely tried a healthier baked recipe using applesauce, zucchini, or pumpkin. So try not to get too weirded-out by the spaghetti squash in this recipe. It has such a neutral flavor. No one will ever know that the spaghetti squash-along with the egg whites, of course-is what contributes to the classic soufflé texture! I call it a breakfast soufflé because it is healthy enough for breakfast, and is easy to make in batches for meal prep. But really, it is delicious enough for dessert!
Check out the nutrition information:
You are only 5 simple ingredients (technically only 3, because the flax and cocoa powder are optional!) and a blender, away from having this healthy treat in the oven!
Healthy Chocolate Breakfast Soufflé:
Adapted from this recipe.
- 2 egg whites (I used 92g liquid egg whites)
- 1 serving / 8g Metabolic Effect Craving Cocoa Cocoa* (could sub cocoa or cacao powder, but will have to add sweetener… Craving Cocoa Cocoa* has stevia in it already)
- 1 TBSP / 7g ground flax (optional)
- 1 TBSP / 5g extra dark cocoa powder (optional, for richer flavor…I like this one or this one)
- 6 oz / 168g cooked spaghetti squash
1/ Preheat oven to 350 degrees F.
2/ Put all ingredients in a blender until smooth.
3/ Grease, or spray a ramekin with cooking spray and pour the batter in.
4/ Bake for about 25-30 minutes (check at 20). It should be set in the middle/not wet looking. It will puff up a lot, even above the edges, but it won’t overflow.
5/ Remove from the oven and set on a wire rack to cool for a few minutes. It will deflate (see below).
6/ Top and enjoy warm, or allow to cool to room temperature and store, covered, in the refrigerator.
1/ These will keep for several days once prepped. I prepare them one serving at a time in the blender and then bake them all together.
2/ These Pyrex containers are the perfect size and include lids. I have taken these to work and reheated them for a late afternoon mini meal.
3/ They are also delicious chilled.
My favorite way to eat these is with a sauce of cinnamon, LorAnn Oils Praline and Cream extract, a couple drops of each Vanilla Cream + English Toffee Stevia Drops, and PB2 reconstituted with water. You could top with an “icing” made with protein power, fruit, melted dark chocolate, FluffButter…
Here’s the “before and after” of the elevation and deflation:
*Craving Cocoa is a supplement created by the physicians who own Metabolic Effect. It consists of BCAAs, cocoa, and fiber. It is sweetened with stevia. It is specifically designed to help control hunger, balance energy levels, and prevent cravings) Get yours here). You can make pudding, fudge, hot cocoa, etc. with it. I found out with this recipe you can even bake with it!
1. What would you top yours with?
2. Have you ever baked with apple sauce, pumpkin, or squash like this?