Keto Souffle Recipe (Pumpkin Spice)
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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 My Recipe Works
- Quick and easy
- Simple, wholesome ingredients
- Warm fall flavors
- All-around treat: Perfect for holidays, dinner parties, or a cozy night in with a cup of tea.
- 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 as a dairy-free option 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!
Expert Tips
- Use room-temperature eggs: Cold eggs don’t whip as well. Bring 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 Serve Keto Souffle
Serve keto soufflés immediately, as they will begin to deflate within minutes of leaving the oven. Have plates, sauce, and spoons ready. For extra indulgence, serve with a dusting of powdered sweetener on top or a dollop of whipped cream.
Add these to a brunch menu and 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 or after a nice dinner.
More Easy Keto Desserts To Try
- Creme brulee
- White chocolate raspberry mousse
- Magic cookies
- Peppermint patties
- Vanilla keto cupcakes
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.
- Check doneness by sight. The top should be puffed and golden brown, while the center jiggles slightly when gently shaken.
Nutrition & Macros
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