InternationalBreakfastVegetarianGluten FreeLow CarbUnder 300 Calories

Vegetable Souffle

Name: Vegetable Souffle
Prep time: 45 min
Total time: 45 min
Yield: 4 servings
Cuisine: International
Ingredients: 1 count (150 g) Onion; 7 count (385 g) Egg; 4 count (160 g) Egg White; 1/2 clove (2 g) Garlic; 1/2 cup (120 ml) Almond Milk; 1.5 count (195 g) Tomato; 5 handful (100 g) Spinach; 1/2 tablespoon (5 ml) Olive Oil

Vegetable Souffle is a Breakfast international recipe with 211 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

211 kcal

Total Time

45 min

Servings

Protein

18.2 g

Ingredients

Onion1 count (150 g)
Egg7 count (385 g)
Egg White4 count (160 g)
Garlic1/2 clove (2 g)
Almond Milk1/2 cup (120 ml)
Tomato1.5 count (195 g)
Spinach5 handful (100 g)
Olive Oil1/2 tablespoon (5 ml)

Instructions

1
Step 1
Preheat the oven to 356 °F (180 °C).
2
Step 2
Beat the whole eggs with the egg whites.
3
Step 3
Chop all the vegetables and heat the oil in a pan. Once heated, add the vegetables, season with salt and pepper, mix and stir-fry for 5-7 minutes over medium heat.
4
Step 4
Let the vegetables cool and mix with the beaten eggs. Place in a baking pan.
5
Step 5
Bake for 15-20 minutes.

Nutrition Snapshot

Macros and micros at a glance

Calories

211

Protein

18.2g

Carbs

7.8g

Fat

10.9g

Fiber

1.8g

Micronutrients

Calcium

150.16 mg • 15% of daily target daily value

Folate

110.07 mcg • 27.5% of daily target daily value

Iron

2.69 mg • 15% of daily target daily value

Magnesium

46.61 mg • 11.1% of daily target daily value

Omega-3

0.14 g • 8.7% of daily target daily value

Potassium

527.92 mg • 20.3% of daily target daily value

Selenium

38.07 mcg • 69.2% of daily target daily value

Sodium

248.39 mg • 10.8% of daily target daily value

Vitamin A

291.73 mcg • 32.4% of daily target daily value

Vitamin B12

0.89 mcg • 37.2% of daily target daily value

Vitamin C

16.53 mg • 18.4% of daily target daily value

Vitamin D

2.23 mcg • 14.8% of daily target daily value

Vitamin E

3.85 mg • 25.7% of daily target daily value

Vitamin K

125.71 mcg • 104.8% of daily target daily value

Zinc

1.55 mg • 14.1% of daily target daily value

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Diet and Allergen Guide

Vegetarian

Yes

Vegan

Gluten Free

Yes

Dairy Free

Allergens

MilkEggTree NutGluten

Meal Prep and Storage

Make it easier to prep ahead

Vegetable Souffle can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.

Frequently Asked Questions

Common questions about Vegetable Souffle

How many calories are in Vegetable Souffle?

Vegetable Souffle has about 211 calories per serving based on the current ingredient list and serving size on this page.

Is Vegetable Souffle suitable for vegetarians?

Yes. Vegetable Souffle is suitable for vegetarians as written.

Is Vegetable Souffle gluten-free?

Yes. Vegetable Souffle is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.

Are there any allergen ingredients in Vegetable Souffle?

Yes. This recipe includes Milk, Egg, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Vegetable Souffle ahead of time?

Vegetable Souffle can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.

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