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Powerproteinplates
Keto Broccoli and Cheddar Cheese Soufflé
By Powerproteinplates Editorial TeamPublished Apr 19, 2026 | Updated Jul 22, 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.
Tips
Protein Highlight
egg gives this egg-based recipe its main protein focus, while supporting ingredients add texture, fiber, or slow-burning carbohydrates. Keep the protein portion clear on the plate instead of letting sauces, toppings, or starches become the bulk of the meal.
Goal Fit
This recipe fits meal prep, active-week eating, and balanced family meals because it combines familiar ingredients with a fitness-friendly structure. Use it when you want a practical option that can support recovery, satiety, or steady energy without turning the meal into a supplement-style dish.
Protein Density
To keep the protein density strong, measure calorie-dense extras and add more egg or a compatible high-protein side before increasing the starch or sauce. If you scale the recipe, preserve the ratio between the protein base and the vegetables, grains, or toppings.
Frequently Asked Questions
- Can I meal prep Keto Broccoli and Cheddar Cheese Soufflé?
- Yes. Portion it into airtight containers and keep toppings, sauces, or crunchy finishes separate when that will protect the texture.
- How can I increase the protein?
- Add a little more egg or pair the recipe with a compatible high-protein side such as Greek yogurt, eggs, tofu, beans, or lean meat depending on the recipe style.
- Can I make it lighter?
- Use measured oil, lighter dairy or sauce options, and a larger vegetable portion while keeping the main protein amount steady.
- What should I watch when swapping ingredients?
- Keep moisture, salt, and cooking time in mind because high-protein swaps can dry out or firm up faster than the original ingredient.
Ingredient Replacements
- large eggs, separated: Use the closest lean protein or high-protein base that fits the recipe format, and keep the portion similar so the texture and protein balance stay intact.
- ½ cups fresh broccoli florets, finely chopped: Swap with a similar cooked grain, vegetable, dairy item, or pantry ingredient when needed, adjusting liquid or cooking time if the replacement is wetter or drier.
- sharp cheddar cheese, shredded: Use a related spice, herb, sauce, or aromatic if this ingredient is unavailable, then taste before adding extra salt or heat.
- Gluten-free option: Choose certified gluten-free grains, crumbs, sauces, and pantry items when cross-contact matters.
- Dairy-free option: Replace yogurt, cheese, kefir, or milk-based ingredients with unsweetened high-protein dairy-free alternatives when they fit the recipe.
- Calorie adjustment: Keep oils, sweeteners, nuts, cheese, and creamy sauces measured so the recipe stays aligned with a protein-forward plate.
Storage
Cool Keto Broccoli and Cheddar Cheese Soufflé before storing, refrigerate in airtight containers for up to 4 days, keep crisp toppings or fresh garnishes separate when useful, freeze only if the main ingredients tolerate thawing well, and reheat gently with a splash of liquid or a short oven, skillet, microwave, or air-fryer warm-up that matches the recipe texture.
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