Individual Chocolate Souffle: [Diabetic Friendly, Gluten & Dairy Free]
Sometimes you just need chocolate. Sometimes you just need something sweet but not too sweet so you crave more chocolate. Sometimes you need cake. Or a souffle.
While this isn’t a typical souffle that you whip egg whites and sugar together, it’s kind of the same idea without the sugar of course!
It’s all for one here and less than 1oo calories and only 2 Weight Watchers points plus! I call this a win. Oh and it can be made in less than 20 minutes!
My advice? Only make one when needed. Having extra around, probably not the best idea if you are watching your weight and trying to lose. It’s really good!
Of course you could always split this recipe for 2 people by just making the batter and pouring into two ramekins instead of one. Than split the calories and nutrition info in half as well. Still good, just less of a puffy cake yumminess for yourself!
All ingredients can easily be subbed. You can use coca powder in place of carob powder. You can use whatever milk you like in place of almond milk. You can replace stevia with a stevia of your choice. You can even use 1 egg white instead of a 1/4 cup if you don’t normally buy egg whites in cartons. Just remember nutrition info will change will substitutions.
You’re welcome. 🙂
Nutrition Info
Servings: 1* Calories per serving: 89* Fat: 1g* Cholesterol: 0mg* Sodium: 235mg* Carbs: 16g* Fiber: 2g* Sugars: 4g* Protein: 6g* Points+: 2*
Individual Chocolate Souffle: [Gluten, Dairy & Sugar Free]
[sc:Ziplist]
Ingredients
- 1 tablespoon gluten free flour [I used King Arthur]
- 1 tablespoon carob or cocoa powder, unsweetened
- 3 tablespoons almond milk, unsweetened
- 1 egg white
- 1 teaspoon baking powder
- 1/2 teaspoon powdered stevia
- a pinch of cinnamon
Directions
Preheat oven to 350 degrees. Spray a 7 ounce ramekin with nonstick cooking spray. Whisk together all ingredients. Pour batter into ramekin. Bake for 18-25 minutes or until center looks slightly dry and set. Dust with powdered swerve sweetener, sliced almonds and carob chips if desired.
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Can I use coconut four? Or almond flour?
This is amazing! It is now my new go to recipe because it is so quick, being single serving. I usually do two for me and my husband and you can vary so many things on it. Personally, I like the bitter chocolate flavor with no sweetener at all. Me and my husband aren’t big on things overly sweet anyway, so it’s perfect. I have added a bit of orange zest and it was great. Also, using raspberries on top is a great little addition of flavor.
One thing I would mention though, which probably goes without saying, but I’m mentioning it because I’m not in the kitchen everyday because we stay so busy and I thought maybe there are a couple people out there like me… First time I made this I did as instructions said and just whisked it altogether. It came out wonderfully tasty, but like cake.
It wasn’t until I realized later I hadn’t whipped the egg whites and folded them in, as in other souffles I’ve had. I just didn’t think about it because I’m not doing this every day. So a reminder to anyone like me,, it turns out MUCH more like a soufflé, all light and fluffy, if you whip the egg whites first until stiff, and then fold into mixture.
Wonderful dish! I wish I had seen this while my mother, who was diabetic, was still alive. She suffered trying to find the right foods and do what was right and still satisfy a stubborn sweet tooth and find enjoyment in food and life. :/
Thanks again, super recipe!
Mine did not taste sweet at all. It was kind of bitter. What could I have done wrong?
Which brand of stevia do you have and use in the recipe? I’m finding different levels of sweetness with different brands used.
I used the Pure Via brand for stevia and the Hershey’s brand for the cocoa powder.
I’ve never used that brand of stevia so I tend to think you may have needed to use more if you said it was bitter. Every brand seems to be a little different in the way the process and make their stevia as well as any additives they may have put into the product. Additional additives also can be the culprit to bitterness.
Yummmmmeeeeeeee – can’t wait to try it too. Thanks so much.
That looks so good. Love that it’s no sugar. I will be trying this one for sure:)
Do you think I could use whole wheat flour? looks soo delicious!
Yes I think you could.
I’m not even sure how this comes out to near 150 calories. One egg white is about 25 calories, 1 T. flour is about 30 calories, 1 T. cocoa is 20 calories, 3 T. almond milk is less than 10 calories.
This looks awesome! I can’t wait to try it out! 🙂 Thanks!
hmm, wow I think I made an error, I will check it! Thanks!
Yep, it was the almond milk, I had 1.5 cups, not ounces, thank you!
Yay! Even better stats! 🙂 Great recipe idea!
What if you dont have ramekins can you use something else?
You could pour them in a muffin pan and it will probably need to fill 2-4, not sure.
Thank you so much for all your wonderful recipes, and a special thank you for mentioning how to use a real egg instead of the egg whites you buy, i always struggle with how many to use! I love your recipes. I made tour chocolate cake with cookie dough for my birthday last week!
you’re welcome! Hope you enjoyed the cake for your bday as I did!