Egg White Souffle

Recipe developed by Emily Richards, PH Ec

© Heart and Stroke Foundation 2011

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Heart and Stroke Foundation


10 mL (2 tsp) soft, non-hydrogenated margarine

60 mL (1/4 cup) skim milk

15 mL (1 tbsp) all-purpose flour

1 mL (1/4 tsp) dried oregano

Pinch cayenne pepper

15 mL (1 tbsp) finely chopped roasted red pepper

1 egg white or 30 mL (2 tbsp) liquid egg white

Egg White Souffle

Soufflés are tricky as they puff up beautifully and then collapse before you know it. The best part about it all is that you get to see it happen and enjoy the creamy delicious flavour that it has. Choose a 1 L (4 cup) size bowl for this simple soufflé to watch it grow and puff in the microwave as it cooks.

Serving: 1

Difficulty level: Intermediate

Nutritional Information

Calories: 137

Protein: 7 g

Total Fat: 8g

Saturated fat: 1 g

Cholesterol : 1 mg

Carbohydrate: 10 g

Fibre: 1 g

Sugar: 4 g

Sodium: 200 mg

Potassium: 181 mg


In 1 L (4 cup) bowl, combine margarine and milk. Microwave on High for 30 seconds.

Whisk in flour, oregano and pepper. Microwave on High for 30 seconds. Whisk to combine.

Whisk in red pepper.

Using electric mixer, beat egg white until firm peaks. Fold into milk mixture until evenly combined. Microwave on High for about 1 minutes or until puffed and cooked through.

Slide out onto plate to enjoy.

Recipe developed by Emily Richards, PH. Ec. ©Heart and Stroke Foundation 2011.

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