Keto Soufflé with Mediterranean vegetables

Keto Soufflé is another project of traditional European dishes ketonisation, with a Mediterranean twist. Of course, Soufflé comes from France and can serve as a great base for ketonisation. We already know that in France, butter plays a major role in cooking! We just love butter. What we don’t like is the utilisation of flour and milk in the next phase. As Ketonians, we have to work our way around and make our Keto Soufflé as delicious as the original one. However, we must have in mind our precious macros and Keto-safe ingredients.

How Soufflé becomes Keto Soufflé?

The classic warm soufflé is made from a mixture of butter and flour. Well, do we really need flour? Good news – NO!  Not even the Keto-friendly flours such as coconut or almond flour. In the classical Soufflé, egg yolks are mixed with various sweet or savoury additives, cheese, cream and in our case, Mediterranean vegetables. Of course, we have to use vegetables which require shorter cooking. The result is creamy and dreamy! In the end, we are adding the cream with whipped egg whites and baking the Soufflé in a deep baking pan. Voilà – Keto Soufflé! It rises mainly due to the spread of air in the beaten eggs.

The classical type of souffle was invented in France, sometimes at the end of the 18th century. The meaning of the word soufflé is the past participle of the French verb souffler which means “to breathe” or “to puff”. 

Giving it a dash of Mediterranean soul

French people love butter! So do we – Ketonian nation. But, in this specific recipe, I will coat the vegetables with extra virgin olive oil, herbs and spices. Furthermore, I will use eggs, cream and cheese mixture for the topping. This way we’ll have the best of both worlds when it comes to fatty acids and fat sources. Additionally, I’ll change the original Soufflé recipe and top it with aged goat cheese. This is something that Greeks and Italians would do! This will give us a hybrid between Moussaka, Lasagna and Keto Soufflé! Attractive look and delicious aroma.

Ready? Let’s start!

Keto Soufflé with Mediterranean vegetables

Prep Time10 mins
Cook Time50 mins
Total Time1 hr
Course: Main Course
Cuisine: Keto Mediterranean
Keyword: Keto Soufflé
Servings: 8
Author: Apollonas Kapsalis

Ingredients

  • 1 large eggplant
  • 2 large zucchini
  • 2 medium tomatoes
  • 6 tbsp olive oil extra virgin
  • 1 tsp flower of sea salt (or classic sea salt)
  • 1 tsp red paprika powder
  • 1 tsp garlic powder
  • 1/2 tsp black pepper
  • 1 tsp oregano
  • 1 tsp dried mint

Cream

  • 8 large eggs organic
  • 230 g (1 cup) cream cheese (preferably homemade goat cream cheese)
  • 230 g (1 cup) sour cream
  • 1 pinch nutmeg
  • 1 pinch black pepper
  • 3 tbsp grated goat cheese aged

Instructions

  • Wash and cut the vegetables into medium sized cubes or slices. Place them in a deep bowl and pour in the olive oil. Mix well and add all the spices.
  • Preheat the oven to 200º C (392ºF). Transfer the vegetables in a deep baking pan and bake them for 20 minutes.
  • In the meantime, using an electric mixer, mix the egg yolks with cream cheese and sour cream. Add nutmeg and black pepper. 
  • Beat the egg whites in another bowl and gently add it to the yolk mixture. Using a spatula combine the two mixtures.
  • Pour this mixture all over your vegetables and return to the oven. Reduce the heat to 150ºC (302ºF) Bake for additional 20 minutes. At this point sprinkle with grated goat cheese and bake for another 5-10 minutes. 
  • Turn off the oven and leave the Soufflé inside to cool down. Serve when it's halfway cooled. Ideally, serve it at room temperature. It tastes equally good if you keep it in the refrigerator and serve it cold. 

Keto soufflé