Breakfast Pumpkin Souffle Is Easy, Healthy & Sweetly Satisfies!

Breakfast Pumpkin Souffle can be made with either canned pumpkin, or leftover baked winter squash, such as sweet dumpling, buttercup, kabocha, honeynut or butternut.  

Pumpkin and winter squash are excellent sources of the plant form of vitamin A, beta carotene.  Eggs are among the best sources of choline plus animal form of vitamin A and other nutrients.  The addition of cottage cheese boosts the protein and calcium.

This Breakfast Pumpkin Souffle is mildly sweetened.  More syrup can be drizzled on top when serving, or add a little orange marmalade ~ either in the batter, or on top after serving.

Both canned pumpkin, or previously baked winter squash can be used with great results.

We used an iron skillet for the Breakfast Pumpkin Souffle ~ however, pour into a pre-buttered round pie plate or casserole dish if you don't have an iron skillet.


Breakfast Pumpkin Souffle Recipe


INGREDIENTS (Serves 2)

  • 4-5 eggs
  • 1 cup 2% Daisy Cottage Cheese
  • 1 cup canned pumpkin, or baked mashed winter squash (buttercup, butternut, kabocha)
  • 1 tsp. vanilla extract
  • 1-2 tsp. cinnamon
  • 1 Tbsp. maple syrup
  • 1 Tbsp. orange marmalade, optional
  • 1-2 tsp. butter for cooking
  • Maple syrup or preserves topping, optional ~ try apricot or fig preserves or orange marmalade or serve w/ Homemade Sugar-Free Apple-Raisin Sauce, Baked Fruit or Stewed Fruit Compote

STEPS

  • Pre-heat oven to 350º
  • Blend all ingredients together in a blender, food processor or with a hand mixer
  • Heat an iron skillet, adding 1-2 tsp. butter once hot, and swirl all around (If you don't have an iron skillet, use a pie or baking dish, and lightly butter all around)
  • Add the batter to the hot iron skillet, then turn off heat, and place in oven (this creates a seal) or pour into baking dish
  • Bake for about 40 minutes, or until a toothpick inserted comes out clean


Macros for Breakfast Pumpkin Souffle

Serving size 1/2 total recipe. (We usually use 5 eggs between us, but for the purposes of the nutritional profile, I used 4 eggs.)

Total calories = 351

26g protein; 32g carbs; 13.5g fat; 485mg sodium

Based on a 2000 calorie diet, one serving (2 eggs) provides 397% total Recommended Daily Intake (RDI)  for vitamin A (19866 IU); 25% calcium (247mg); 18% iron (3.28mg); 10% (5.72mg) vitamin C.  Also contains 559mg potassium; 45mcg selenium; 52mg magnesium; .91mg manganese; 69mcg folate; 325mg choline and several other vitamins and minerals (B vitamins, vitamin K, phosphorus, etc.)

(Estimates taken from Cronometer.com)

Let the Breakfast Pumpkin Soufflé bake while you exercise or get ready! Top w/ more maple syrup, or fresh preserves like fig, apricot, or orange marmalade

Breakfast Pumpkin Souffle Variations


  • Spice it up more with 1/4+ tsp. nutmeg or cardamom or use 1+ tsp. pumpkin pie spice 
  • Add a scoop of plain or vanilla whey protein powder
  • Add 1 tsp. baking powder for a bit more fluffy finish
  • Sweeten with honey instead of maple syrup (or sweetener of choice)
  • Sub 1/4 cup of the cottage cheese for 1/4 ricotta cheese for extra richness


More Healthy Breakfast Fall / Winter Breakfast Options You May Enjoy 


High-Protein Pumpkin Cream Cheese Bars to the right are another awesome fast breakfast or between meal snack that can be packed to go.
Enjoy this page? Please pay it forward. Here's how...

Would you prefer to share this page with others by linking to it?

  1. Click on the HTML link code below.
  2. Copy and paste it, adding a note of your own, into your blog, a Web page, forums, a blog comment, your Facebook account, or anywhere that someone would find this page valuable.