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Savory Pumpkin Soufflés

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Savory Pumpkin Soufflés

Serves 4 | Prep time: 20 minutes | Total time: 40 minutes

Phase 3


  • Raw coconut oil
  • 1/2 cup onion, chopped
  • 1 tablespoon olive oil
  • 1/2 teaspoon dried sage
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon arrowroot
  • 1/2 cup almond or coconut milk
  • 1 cup mashed or canned pumpkin
  • 3 eggs, separated


  1. Preheat the oven to 375 degrees.
  2. Coat the inside of four 1-cup ramekins with coconut oil and set aside.
  3. In a medium saucepan, sauté the onion in olive oil over medium heat until it is translucent, about 4 minutes.
  4. Remove from the heat, add the sage, salt, pepper, and arrowroot and mix well.
  5. Stir in the milk and pumpkin.
  6. Return the pan to the heat and cook, stirring constantly, until the mixture thickens, about 5 minutes.
  7. Remove the pan from the heat and let the mixture cool for just a few minutes.
  8. Add the egg yolks one at a time, stirring well after each addition.
  9. In a separate clean bowl, beat the egg whites until they are stiff.
  10. Fold 1/3 of the egg whites into the pumpkin mixture, and then fold in the remaining egg whites.
  11. Spoon the mixture into the prepared ramekins.
  12. Bake for 20 minutes, or until the soufflés are puffed and their middles are set.
  13. Serve immediately.