Easy Keto Spinach Souffle - A Healthy 5-Ingredient Plant-Based Recipe

This Easy Keto Spinach Souffle is a great healthy plant-based recipe. Believe it or not, Spinach Souffle was a childhood favourite of mine! After enjoying some pretty heavy meat-based recipes over the holidays, I always enjoy starting the new year with some lighter recipes. By simply combining eggs with spinach and cheese, this healthy plant-based keto recipe is a perfect weeknight low-carb recipe.

Easy Keto Spinach Souffle

Although I absolutely LOVE my Spinach Sausage Ricotta Casserole which is one of my most popular recipes for all my spinach-lover readers, I decided to try to come up with a just as delicious and decadent spinach souffle recipe that no one would ever guess could be qualified as "healthy".

The decadent, yet easy flavours of spinach and egg are always on repeat in our house. Plus, being such an easy plant-based Keto recipe, you can whip this up for a quick weeknight dinner or for brunch on Sunday.

Spinach Souffle 

Many of us have shied away from making a souffle because of its reputation for being fragile and difficult to make. But if you have tried either my Sugar-Free Make-Ahead Chocolate Souffle or my Flourless Chocolate Souffle Brownie recipe, you will have discovered just how easy the souffle is to prepare.

There are a few tips to keep in mind, like having your ingredients at room temperature, that will help with achieving success. This recipe can be made in one large dish such as a souffle dish or even a cast-iron skillet, or in individual ramekins. I prefer to make it as one large souffle as it saves time (and dishes!).

In this savoury souffle, the nutmeg, Parmesan cheese, and salt play off of the bitter, rich flavour of the cooked baby spinach, making this a fantastic source of dietary fibre and vitamin C. The taste ends up being very balanced and savoury. And for all of you out there on a plant-based diet with low iron levels, this recipe will absolutely help you meet your daily requirements!

Why You Should Make this Healthy Plant-Based Keto Recipe

• This super easy spinach souffle is a perfectly healthy, quick to prepare, weeknight dinner idea
• Surprisingly, even Mr. Grumble's loves this easy keto spinach souffle. 
• Spinach is VERY high in iron so it is perfect to help get more iron in your diet
• You can swap out any of the cheese in this recipe for whatever you have in your fridge. Or, open you cheese draw, rummage around and combine any little odds and ends to make this custom spinach souffle!

The Definition of a word Souffle

According to Food Lover’s Companion, a souffle (pronounced soo-FLAY) “is a light, airy mixture that usually begins with a thick egg yolk-based sauce or puree that is lightened by stiffly beaten egg whites.”

Simple enough, right? Souffles are actually one of the easiest low carb and healthy meals that only require a couple of minutes of prep and then in the oven they go to do their magic! And to make this recipe even easier (and maybe slightly less authentic), you are not going to have to separate the eggs. Instead, the eggs are going to be beaten together until light and fluffy and then folded into the cheese and spinach mixture.

So if you have been intimidated by souffle in the past, try this no-fail spinach souffle for a quick and healthy keto plant-based keto recipe.

Steps for Making Spinach Souffle

• Preheat oven to 350 degrees and spray an 8×8 baking dish, cast-iron skillet, pie pan or souffle dish well with vegetable oil spray.
• In a large bowl, heat the cream cheese and milk until softened. 
• Add in the eggs, garlic, salt, pepper and cardamom. 
• Beat for 2 minutes and then add cheese and spinach and stir until combined
• Pour the souffle into the baking dish, smooth the top, and crumble any additional cheese of choice (I used blue cheese since I had a little left over from the holidays)
• Bake for 35-40 minutes

Fresh or Frozen Spinach

For this Spinach Souffle recipe, you can use either fresh spinach or frozen spinach.

Spinach Souffle with Frozen Spinach

• Simply defrost two boxes of frozen chopped spinach overnight in the fridge.
• Set on the counter for an hour or so if the spinach is still icy the next morning.
• Next, squeeze the spinach very dry as any excess water will make this spinach casserole watery. I actually like to use my hands and squeeze out the liquid manually.

Spinach Souffle with Fresh Spinach

• In a large skillet, add 1 lb of spinach
• Heat on medium heat, stirring every so often, until spinach has wilted
• Transfer the spinach to a colander and repeat the procedure with the remaining 1 lb of spinach
• Once spinach has cooled, press the spinach against the sides of the colander to remove any excess water

Variations to this Healthy Plant-Based Keto Recipe

• Spices: You can add more spices to play with the flavour of the soufflé. Remember to start small and work your way up to avoid overpowering the dish. Try adding paprika or cumin, or increasing the amount of red pepper and nutmeg, to give the dish a bolder flavor. Also, add some hot sauce or different types of salad dressing like Blue Cheese or Ranch for an added twist.
• Cheese: Try topping the soufflé off with some shredded mozzarella or any other type of cheese. For a creamier, more decadent dish, add a little butter to the spinach soufflé by adding about 4 tablespoons to the mixture before baking.
• Individual Soufflés: Make individual Spinach Soufflés by dividing the mixture into six ramekins (or large muffin tin) and baking for 25-30 minutes or until the middle is set.
• Additional Protein: You can always add 2 cups of chopped ham (great for Easter leftovers), leftover bacon, cooked sausage or shredded Rotisserie Chicken and mix to combine. Just be aware that if your meat has extra salt or spices, you may want to adjust the recipe to accomodate.

Making Spinach Casserole Ahead of Time

You can easily make this dish ahead of time.

I often make it in the morning I’m going to serve it for dinner. I simply cover the casserole and place it in the fridge.

Then, when it gets close to dinner time, I pull the spinach casserole out of the refrigerator while the oven is preheated. You will need to add about 5-10 minutes to the baking time as the spinach casserole (as well as the dish it is being baked in) is colder.

Serving, Storing and Freezing Spinach Souffle

• Serve: Serve the souffle warm to hot as it the flavours taste best when hot.
• Store: To store your Spinach Soufflé, cover it in plastic wrap or put it into an airtight container and it will stay good for about 1 week in the fridge. To reheat it, simply heat it in the microwave for about 1 minute or until warmed throughout.
• Freeze: You can keep your spinach casserole in the freezer for up to 6 months. Keep it tightly wrapped, and when you’re ready to reheat it, thaw the dish in the fridge. Heat your keto spinach Soufflé in a toaster oven, or on the center rack of a conventional oven.

Easy Keto Spinach Souffle Tips

• While any deep 1 to 1 ½-quart casserole will work well, a soufflé dish or similar casserole with straight sides is ideal. For a classic soufflé that will rise a bit above the top of the baking dish, use a 1-quart soufflé dish, four 7 to 8-ounce soufflé ramekins, or six 5 to 6-ounce soufflé ramekins.
• You can cook the spinach up to three days ahead; refrigerate and bring to room temperature before adding to the dish.

More Healthy Plant-Based Keto Recipe Ideas

• Keto Pumpkin Maple Coconut Clusters - Vegan and Plant-Based
• Easy 5-Minute Vegan Pesto - Dairy-Free
• Healthy Crunchy Roasted Brussels Sprout Salad - Keto and Vegan
• Whole30 Vegan Chili Verde - Pegan
• Whole30 Vegan Pot Pie Recipe - Keto and Dairy-Free

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