Spinach and Egg White Soufflé

Prep Time: 20 minutes
Cooking Time:
50-55 minutes
4 servings


2 tbsp butter 30 mL
¼ cup all-purpose flour 50 mL
½ cup warm milk 125 mL
½ cup grated Parmesan cheese
125 mL 1 tsp Dijon mustard
5 mL ¼ tsp each cayenne pepper and salt
1 mL 1 pkg frozen chopped spinach, thawed and well drained
300 g 2 cartons Simply Egg Whites™ liquid egg whites, well shaken 250 mL each
¼ tsp cream of tartar 1 mL


1. Adjust oven rack so that the highest rack is in the bottom third of the oven. Preheat oven to 375°F (190°C). Wrap a 6-cup (1.5 L) soufflé dish with a band of foil that is 3” (7.5 cm) above the rim of the dish. Tie securely with kitchen string. Spray dish with nonstick cooking spray and reserve in refrigerator.

2. In medium saucepan over medium heat, melt butter. Sprinkle in flour and cook, stirring constantly, 1-2 minutes or until lightly browned. Gradually whisk in milk. Bring to boil, stirring constantly, and cook until very thick 1-2 minutes. Remove from heat. Stir in cheese, mustard, cayenne and salt. Stir in spinach.

3. Beat liquid egg whites with cream of tartar until stiff peaks form. Fold a dollop of egg whites into spinach mixture. Fold remaining egg whites into mixture.

4. Pour into prepared pan; place on rimmed baking sheet. Bake 50-55 minutes or until puffed and golden brown. Remove foil collar and serve immediately.

Nutritional Information per Serving

Fat: 11 g | Calories: 256 | Cholesterol: 31 mg | Carbohydrates: 14 g | Protein: 24 g | Dietary Fibre: 0