Pork
Powerproteinplates
Keto Broccoli and Cheddar Cheese Soufflé
By Powerproteinplates Test KitchenReviewed by Powerproteinplates Editorial TeamPublished Apr 19, 2026 · Updated May 11, 2026
American
50 mins
high-proteinketo-friendlylow-carbeasy-recipesfitness-friendlybalancedwhole-foodsmeal-prep-friendlypost-workoutkid-friendly
A high-protein, keto-friendly egg soufflé packed with broccoli and sharp cheddar cheese. This low-carb, nutrient-dense recipe supports muscle growth, post-workout recovery, and is perfect for meal prep or family-friendly dinners.
Prep
15 min
Cook
35 min
Total
50 min
Servings
6
Difficulty
medium
Cuisine
American
Ingredients
Servings
6
- 4 large eggs, separated
- 1 ½ cups fresh broccoli florets, finely chopped
- 1 cup sharp cheddar cheese, shredded
- ¼ cup heavy cream
- 2 tablespoons unsalted butter, plus extra for greasing
- 2 tablespoons almond flour
- ¼ teaspoon cream of tartar
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt and freshly ground black pepper, to taste
- 1 teaspoon fresh thyme leaves (optional)
- 1 tablespoon grated Parmesan cheese (optional, for topping)
Instructions
-
Preheat oven to 350°F (175°C). Generously butter a 6-cup soufflé dish or similar baking dish.
-
Steam or blanch the chopped broccoli florets for 3-4 minutes until tender but still bright green. Drain thoroughly and pat dry to remove excess moisture.
-
In a medium saucepan, melt 2 tablespoons unsalted butter over medium heat. Whisk in the almond flour and cook for 1-2 minutes, stirring constantly, to form a roux.
-
Slowly whisk in heavy cream and cook for 2-3 minutes until the sauce thickens. Remove from heat.
-
In a large bowl, mix egg yolks with garlic powder, onion powder, salt, pepper, and fresh thyme (if using). Stir in the thickened cream mixture and shredded cheddar cheese until smooth. Fold in the broccoli evenly.
-
In a clean bowl, beat egg whites with cream of tartar using an electric mixer until stiff peaks form.
-
Fold one-third of the whipped egg whites gently into the broccoli-cheese mixture to lighten it. Carefully fold in the remaining egg whites to retain air and keep the batter fluffy.
-
Pour mixture into the prepared soufflé dish. Optionally, sprinkle grated Parmesan cheese on top.
-
Bake for 30-35 minutes or until risen, golden brown on top, and a toothpick inserted in the center comes out clean.
-
Remove from oven and serve immediately for optimal texture and rise. Serve with a side salad or keto-friendly vegetables.
Frequently Asked Questions
Reader questions and answers for this recipe will appear here.
Looking to customize this Keto Broccoli and Cheddar Cheese Soufflé to fit different dietary needs? Consider these substitutions while maintaining its keto-friendly, high-protein, and fitness-supportive qualities:
- Eggs: Eggs are key for protein and rise; vegan alternatives like chickpea flour batter with baking soda/vinegar can be used but will alter texture and flavor.
- Broccoli: Swap with other low-carb vegetables such as cauliflower, zucchini, or spinach for variation in nutrients and flavor.
- Cheddar Cheese: For dairy-free or vegan options, use nut-based cheeses (e.g., cashew cheese) or nutritional yeast for savory flavor.
- Heavy Cream: Replace with coconut cream or other high-fat plant-based creams to keep creaminess while accommodating dairy-free or paleo diets.
- Butter: Substitute with olive oil, avocado oil, or vegan butter alternatives for heart-healthy or dairy-free versions.
- Almond Flour: Use alternative nut flours like hazelnut or macadamia flour or finely ground flaxseed meal to maintain low carbs and healthy fats.
Adjust seasoning and timing accordingly for the best results with these replacements, ensuring your soufflé remains delicious, nutritious, and aligned with your dietary goals.
Protein Highlight
This Keto Broccoli and Cheddar Cheese Soufflé offers a powerful protein boost from whole eggs and sharp cheddar cheese—both vital for muscle repair and growth. Eggs provide a complete amino acid profile crucial for sustained energy and post-workout recovery, while cheddar cheese adds high-quality protein and healthy fats ideal for keto and low-carb diets.
Broccoli contributes fiber and essential vitamins, rounding out this nutrient-dense, high-protein meal. Perfect for fitness enthusiasts, meal prep routines, and kid-friendly eating, this soufflé supports muscle-building and overall wellness goals.
Goal Fit
This omelette-style soufflé is ideal for individuals focused on building muscle, maintaining ketosis, or enhancing recovery after physical activity. The high-quality protein from eggs and cheddar supports effective muscle repair, making it an excellent choice for post-workout nutrition.
With its low-carb and keto-compliant profile, this recipe promotes fat metabolism and helps avoid insulin spikes. Fiber-rich broccoli supports digestive health and balanced nutrition.
Designed as a wholesome, balanced dish that’s meal-prep-friendly, it ensures convenient, nutrient-rich meals for busy lifestyles. Its kid-friendly and straightforward preparation make it a versatile option for the entire family.
Protein Density
This soufflé is a protein-dense egg-based dish utilizing high-quality whole food ingredients such as eggs and sharp cheddar cheese. Eggs deliver complete protein with all essential amino acids necessary for muscle building and repair, perfect for active lifestyles and post-exercise nutrition.
The inclusion of broccoli adds vital micronutrients and fiber while maintaining a low-carb count in line with keto guidelines. This protein-packed soufflé supports satiety, sustained energy, and weight management.
Its balanced protein content and wholesome ingredients also make it ideal for meal prep and kid-friendly meals, offering both convenience and nutritional value suitable for fitness and family nutrition goals.
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