Spinach Souffle Recipe


Cooking Time1 Hr 0 MinDifficulty LevelEasy
Health IndexHealthyServings4
Main Ingredient


 Margarine2 Tablespoon
 Flour2 Tablespoon
 Salt1⁄2 Teaspoon
 Skim milk1⁄2 Cup (8 tbs)
 Frozen spinach2⁄3 Cup (10.67 tbs), chopped, cooked and drained (1/2 Package)
 Frozen chopped spinach2⁄3 Cup (10.67 tbs), cooked and drained (1/2 Package)
 Finely chopped onion1 Tablespoon
 Egg whites6

Nutrition Facts

Serving size

Calories 121 Calories from Fat 56

% Daily Value*

Total Fat 6 g9.8%

Saturated Fat 1.1 g5.6%

Trans Fat 0 g

Cholesterol 0.58 mg

Sodium 351.2 mg14.6%

Total Carbohydrates 9 g3%

Dietary Fiber 1 g4.1%

Sugars 2.1 g

Protein 8 g15%

Vitamin A 66.4% Vitamin C 3.3%

Calcium 7.5% Iron 5%

*Based on a 2000 Calorie diet


1) Preheat oven to 325 °F.

2) Place a small, heavy saucepan over heat to melt margarine.
3) Stir in flour and salt.
4) Reduce heat to low to cook the flour by stirring until the mixture is smooth and bubbly.
5) Slowly stir in milk after removing from heat.
6) Place it on heat and bring mixture to a boil, stirring constantly.
7) Cook for another minute and remove the saucepan from heat.
8) Stir in spinach and onion.
9) Beat egg whites at high speed for 5 minutes.
10) Add the egg mixture into the spinach mixture.
11) Use a 2-cup casserole to grease the bottom part.
12) Pour in spinach mixture.
13) Place inside oven to bake for 50 minutes.

14) Serve the soufflé warm by seasoning with freshly ground black pepper.