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
With boiled eggs and seaweed, I decorated them as bears 😉
If you like this eff and cheese souffle, you may also like:
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!
Course Breakfast
Cuisine American
Keyword soufflé
Prep Time 20 minutesminutes
Cook Time 45 minutesminutes
Total Time 1 hourhour5 minutesminutes
Servings 4
Calories 379kcal
Equipment
8-inch square baking dish or any ramekins of your choice
Frying pan
Large bowl
Ingredients
1Tablespoonolive oil
½onionminced
1Packagefrozen spinachdrained, 10 oz
1teaspoonbaking powder
1cupfeta cheese
¾cupfat free milk18 ml
¼teaspoonblack pepper
½cupoat flour
6eggslarge
½cupshredded 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.)