This easy egg and cheese soufflé gets lots of flavor from spinach, feta, and Parmesan cheese. It also packs 24 grams of protein per serving!
Recently, I’ve added more weight training to my workout routine, and I need to consciously eat more protein than I’ve been used to. If you work out like me, this egg and cheese soufflé is a great way to add more protein to your diet. With just one serving of this soufflé, you can consume 24g of protein, which is the same amount as some whey protein powders!
This soufflé is super easy to prepare even on week days, and the leftovers make a great breakfast for the following day.
DID YOU KNOW?
To build muscle, increase your protein intake to at least 0.73 grams per pound (1.6 g/kg) of body weight per day and complete strength-training exercises at least twice per week. [1]
Want to be lean? Consuming a diet rich in protein has been shown to reduce fat while preserving lean body mass [2].
Ingredients used in this souffle
- Olive oil – loaded with antioxidants
- Onion – high in Vitamin C
- Spinach – high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium
- Baking powder – a leavening agent
- Feta cheese – low-calorie, low-fat, a good source of B vitamins, calcium, and phosphorus
- Milk – a rich source of quality protein that contains all nine essential amino acids
- Black pepper – high in antioxidants
- Oat flour – finely ground oatmeal. Higher in protein, more soluble fiber, and lower in carbohydrates than regular flour
- Egg – 6 grams of protein and 5 grams of healthy fats each
- Parmesan cheese – contains about 36 grams of protein per 100g
If you like this eff and cheese souffle, you may also like:
- Brownie Bites – Packed with Protein
- Sweet Potato Bites – Low Fat & Low Sugar
- Stuffed Bagel Bites – Healthier Version
Egg and Cheese soufflé – Easy Recipe
This easy egg and cheese soufflé gets lots of flavor from spinach, feta, and Parmesan cheese. It also packs 24 grams of protein per serving!
Equipment
- 8-inch square baking dish or any ramekins of your choice
- Frying pan
- Large bowl
Ingredients
- 1 Tablespoon olive oil
- ½ onion minced
- 1 Package frozen spinach drained, 10 oz
- 1 teaspoon baking powder
- 1 cup feta cheese
- ¾ cup fat free milk 18 ml
- ¼ teaspoon black pepper
- ½ cup oat flour
- 6 eggs large
- ½ cup shredded Parmesan
Instructions
- (Optional) If you are making homemade oat flour, grind oatmeal in a blender/food processor until they become fine powders.
- Preheat the oven to 350°F (170°C). Coat ramekins or an 8-inch quare baking dish with cooking spray.
- Heat the oil in a large frying pan over medium-high heat. Add the drained chopped spinach and minced onions and sauté until tender. Remove from heat.
- In a large bowl, whisk together the oat flour and baking powder. Add the eggs, feta cheese, milk, Parmesan cheese, and stir until combined.
- Gently fold in the spinach and onion mixture and season generously with black pepper.
- Pour the mixture into the prepared baking dish and bake until set in the center (a knife will come out clean when inserted into the center of the soufflé), 45–50 minutes for an 8-inch square baking dish (Note: Baking time varies depending on the baking dishes.)
