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Powerproteinplates
Savory Egg and Herb Soufflé with Goat Cheese
By Powerproteinplates Editorial TeamPublished May 9, 2026 | Updated Jul 22, 2026
French-Inspired
50 mins
high-proteineasy-recipesmuscle-buildingbalancedkid-friendly
A protein-packed French-inspired egg soufflé with fresh herbs and creamy goat cheese. A perfect recipe for muscle-building and kid-friendly balanced meals.
Prep
15 min
Cook
35 min
Total
50 min
Servings
4
Difficulty
medium
Cuisine
French-Inspired
Ingredients
Servings
4
- 4 large eggs, separated
- 100g fresh goat cheese, crumbled
- 2 tablespoons unsalted butter, plus extra for greasing
- 2 tablespoons all-purpose flour
- 1 cup whole milk, warmed
- 2 tablespoons fresh parsley, finely chopped
- 1 tablespoon fresh chives, finely chopped
- 1 teaspoon fresh thyme leaves
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon cream of tartar
Instructions
-
Preheat oven to 375°F (190°C) and generously butter a 4-cup soufflé dish.
-
In a saucepan over medium heat, melt butter. Whisk in flour and cook 1-2 minutes until roux is smooth and bubbly without browning.
-
Gradually add warmed milk while whisking continuously until the mixture thickens and begins to boil. Remove from heat.
-
Let béchamel sauce cool slightly. Stir in goat cheese, parsley, chives, thyme, salt, and pepper until smooth.
-
Beat egg yolks lightly and fold into the cheese sauce until well combined.
-
In a clean bowl, beat egg whites with cream of tartar until stiff peaks form.
-
Fold one-third of the egg whites into the cheese mixture to lighten it, then gently fold in remaining egg whites in two additions, preserving the airiness.
-
Transfer batter into prepared soufflé dish and smooth the top.
-
Bake for 30-35 minutes until golden, risen, and set with a gentle jiggle in the center.
-
Serve immediately to enjoy the soufflé at peak fluffiness.
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 Savory Egg and Herb Soufflé with Goat Cheese?
- 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.
- fresh goat cheese, crumbled: 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.
- unsalted butter, plus extra for greasing: 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 Savory Egg and Herb Soufflé with Goat Cheese 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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