Keto Souffle Recipe (Pumpkin Spice)
Primal Edge Health participates in the Amazon Services LLC Associates Program and other affiliate programs and therefore, may collect a share of sales or other compensation from the links on this page. This comes at no additional cost to you, and all the prices and availability are accurate at the time of publishing.
Cozy up with this dreamy and delicate keto souffle! With a light golden crust, melt-in-your-mouth interior, and plenty of pumpkin spice goodness, it’s the perfect guilt-free treat you can enjoy this fall, or anytime you need something comforting. Super easy to make and takes just 12 minutes in the oven!
From gooey butter cake to Nutella fat bombs, I have a variety of keto-friendly desserts up my sleeve. But when fall rolls around, keto souffle is my favorite. It’s warm, cozy, and just sweet enough to feel indulgent without weighing you down.
Every spoonful melts in your mouth, with hints of pumpkin, vanilla, and spice. It’s the kind of treat you’ll want to serve fresh from the oven on a cool evening, after dinner with friends, or as a special weekend brunch surprise. Prep time is minimal and your oven does most of the heavy lifting. Definitely fall favorite material!
Why You’ll Love This Recipe
- Quick and easy: From prep to oven to table in under 30 minutes.
- Simple, wholesome ingredients
- Warm fall flavors
- All-around treat: Perfect for holidays, dinner parties, or a cozy night in with a cup of tea.
- Easy to make your own: Add light mix-ins, your favorite spices, or toppings according to your mood or the occasion.
- Make-ahead friendly: Make the pumpkin mixture ahead of time and whip the egg whites just before baking if you’re preparing for a special occasion.
How to Make Keto Souffle
This pumpkin souffle recipe is as easy as mix, bake, and serve! Simply make the pumpkin mixture, whip the egg whites, combine, divide into ramekins, and leave to bake. The souffles always turn out light and airy, deliciously spiced, with a golden top that gives way to a cloud-like center. Yum!
Scroll to the bottom of this post for a printable recipe card with a full list of ingredients, measurements, and step-by-step instructions.
Ingredients You Need
- Pumpkin puree: Use unsweetened canned pumpkin puree, not pumpkin pie filling, which has added sugar. You can also use fresh if preferred.
- Eggs: We will use just the egg whites for this recipe.
- Sweetener: I recommend powdered erythritol, or your preferred low-carb or 0-calorie sweeteners. Avoid liquid sweeteners as they can make the texture too runny.
- Pumpkin pie spice: Use ready-made pumpkin pie spice or make your own by mixing cinnamon, nutmeg, and ginger.
- Vanilla extract
- Salt
- Cream of tartar: Helps stabilize the egg whites.
- Butter: I use unsalted butter or coconut oil for greasing the ramekins.
Step-By-Step Instructions
Ready to bring this recipe to life? Don’t worry, it’s easier than it looks! Follow these simple steps and you’ll have a light, fluffy, pumpkin-spiced treat on the table in no time.
Step 1: Prep
Preheat oven to 375 F. Lightly grease 4 small ramekins with butter or coconut oil.
Step 2: Mix the pumpkin base
In a medium bowl, whisk together the pumpkin puree, egg yolks, powdered sweetener, pumpkin pie spice, and vanilla extract until smooth.
Step 3: Whip the egg whites
In a separate large bowl, beat the egg whites with the cream of tartar and a pinch of salt until stiff peaks form. If you don’t have cream of tartar, it’s fine to omit it.
Step 4: Fold everything together
Gently fold the whipped egg whites into the pumpkin mixture, a little at a time, being careful not to deflate the egg whites. The mixture should be light and airy.
Step 5: Fill, bake, and serve
Divide the mixture evenly between the greased ramekins, filling each about ¾ full.
Place the ramekins on a baking sheet and bake for 12-15 minutes, or until the soufflés have risen and are golden brown on top. Be careful not to open the oven door while baking, as this can cause the soufflés to collapse. Serve immediately!
Substitutions
You most likely already have all the ingredients for this keto souffle at home. But in case you’re missing some, substitute with these ingredients:
- Pumpkin puree: Swap out with butternut squash or sweet potato puree. I haven’t tested these for this recipe yet, but they both offer similar texture and flavor.
- Sweetener: If you don’t have powdered erythritol, try allulose, monk fruit, or Stevia blends.
- Pumpkin pie spice: Replace with apple pie spice or a chai spice blend.
- Vanilla extract: Switch it up with almond or maple extract.
- Cream of tartar: Substitute with lemon juice or white vinegar, or skip entirely if you’re careful not to overwhip.
Expert Tips
- Use room-temperature eggs: Cold eggs don’t whip as well. Bringing the eggs to room temperature to ensure maximum volume in the egg whites.
- Separate the eggs carefully: Even a tiny bit of yolk in the whites can prevent them from whipping into stiff peaks. Crack over a small bowl first, then transfer.
- Fold gently but thoroughly: Use a spatula and a light hand to combine the pumpkin base with whipped whites. Overmixing deflates air, but undermixing leaves streaks.
- Don’t peek while baking: Opening the oven door drops the temperature, which can make soufflés collapse before they’re set.
- Add flavor without weight: Try a grating of fresh ginger for extra zing, a little orange or lemon zest for brightness, or a dash of maple extract to deepen the fall flavor.
- Check doneness: The top should be puffed and golden brown, while the center jiggles slightly when gently shaken.
How to Store This Recipe
Serve keto soufflés immediately as they will begin to deflate within minutes of leaving the oven, so have plates, sauce, and spoons ready. If you have leftovers, let them cool completely, place in an airtight container, and refrigerate for up to 2 days.
Gently reheat them in a 300 F oven for about 8 to 10 minutes until warmed through. Keep in mind they won’t rise again the same way, but the flavor stays just as delicious.
What to Serve with Keto Souffle
This pumpkin spice keto soufflé is light, cozy, and just sweet enough, making it a great stand-alone treat. For extra indulgence, serve with a dusting of powdered sweetener on top, a dollop of whipped cream, or a drizzle of sugar-free caramel.
For brunch, you can balance out its sweetness with bacon or sausage. Enjoy it alongside a hot cup of coffee, chai, or tea for a cozy afternoon pick-me-up.
More Easy Keto Desserts To Try
Low Carb Pumpkin Souffle Recipe
Ingredients
- ½ cup pumpkin puree unsweetened
- 3 large eggs separated
- 2 tablespoons powdered erythritol or your preferred low-carb sweetener
- 1 teaspoon pumpkin pie spice
- ½ teaspoon vanilla extract
- ⅛ teaspoon salt
- ¼ teaspoon cream of tartar optional, helps stabilize the egg whites
- 1 portion butter or coconut oil for greasing the ramekins
Instructions
- Preheat oven to 375 °F . Lightly grease 4 small ramekins with butter or coconut oil.
- In a medium bowl, whisk together the pumpkin puree, egg yolks, powdered sweetener, pumpkin pie spice, and vanilla extract until smooth.
- In a separate large bowl, beat the egg whites with the cream of tartar and a pinch of salt until stiff peaks form. If you don’t have cream of tartar, it’s fine to omit it.
- Gently fold the whipped egg whites into the pumpkin mixture, a little at a time, being careful not to deflate the egg whites. The mixture should be light and airy.
- Divide the mixture evenly between the greased ramekins, filling each about ¾ full.
- Place the ramekins on a baking sheet and bake for 12 to 15 minutes, or until the soufflés have risen and are golden brown on top. Be careful not to open the oven door while baking, as this can cause the soufflés to collapse. Serve immediately!
Notes
- Use room-temperature eggs to ensure maximum volume in the egg whites.
- Separate the eggs carefully, as even a tiny bit of yolk in the whites can prevent them from whipping into stiff peaks.
- Use a spatula and a light hand to combine the pumpkin base with whipped whites. Overmixing deflates air, but undermixing leaves streaks.
- Don’t peek while baking! Opening the oven door drops the temperature, which can make soufflés collapse before they’re set.
- For added flavor without weight, try a grating of fresh ginger, a little orange or lemon zest, or a dash of maple extract.
- Check doneness by sight. The top should be puffed and golden brown, while the center jiggles slightly when gently shaken.
Nutrition & Macros
To obtain the most accurate representation of the nutritional information in a given recipe, please calculate the nutritional information with the actual ingredients and amounts used, using your preferred nutrition calculator. Under no circumstances shall the this website and the author be responsible for any loss or damage resulting for your reliance on the given nutritional information.
