Squash Souffle(Lo-Fat)
A light, flavorful squash souffle with warm spices and a touch of sweetness, perfect for a healthy appetizer or side dish suitable for all occasions.
Ingredients
Instructions
- Steam the butternut squash until very tender, about 10 minutes.
- Transfer the cooked squash to a food processor. Add the egg substitute, ground cinnamon, and grated nutmeg.
- Puree the mixture until smooth, then transfer to a large bowl.
- Stir in the finely chopped tart apple, melted oleo, and maple syrup.
- Spray a baking dish with nonstick cooking spray.
- Pour the mixture into the prepared dish.
- Bake at 350°F (175°C) until puffed and lightly browned, about 20-25 minutes.
- Serve warm.
Tips & Substitutions
For a creamier texture, consider adding a splash of unsweetened almond milk to the squash mixture before baking. If you don't have fat-free egg substitute, you can use 1 large egg instead. To enhance the flavors further, try adding a dash of vanilla extract. This soufflé can also be made ahead and reheated, making it a convenient option for busy weeknights.
Serving Suggestions
Serve the squash souffle warm as a delightful side dish for roasted chicken or turkey. It also pairs beautifully with a fresh salad for a light vegetarian meal. For a complete autumn-inspired dinner, consider serving with cranberry sauce or alongside dishes like Mom'S Holiday Mince-Nut Bread.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, simply place the souffle in a preheated oven at 350°F (175°C) for about 10-15 minutes until warmed through. Avoid microwaving as it may make the souffle soggy.
Nutrition & Diet Analysis (per serving)
Each serving of Squash Souffle(Lo-Fat) contains roughly 126 calories, with 22g protein, 10g carbohydrates, and 0g fat. It is an excellent source of protein (44% of the Daily Value), and a good source of vitamin A and iron. At about 126 calories per serving, it is a lighter, protein-rich choice.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use other types of squash in this recipe?
Yes, you can substitute butternut squash with other varieties like acorn or pumpkin. Just ensure they are cooked until tender, as this is key for a smooth texture in your souffle.
Is it possible to make this dish vegan?
Absolutely! You can replace the fat-free egg substitute with a vegan egg replacer and omit the egg whites. The souffle will still be flavorful and delicious without using any animal products.
How can I make the souffle more sweet?
If you prefer a sweeter souffle, feel free to increase the amount of maple syrup to suit your taste. You might also consider adding a bit of brown sugar or coconut sugar for extra sweetness and flavor.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).