Health Matters by Joanne Nijhuis

CLASSIC CHEESE SOUFFLÉ

TRANSFORM YOUR HOME INTO A PARISIAN BISTRO

Nov 16, 2025 – French food never goes out of style and is considered by many to be the pinnacle of gourmet. No exception is the sophisticated and somewhat intimidating cheese soufflé.  Feared by many home cooks, it shouldn’t be as it is surprisingly easy to prepare and transforms everyday ingredients – milk, eggs, cheese and flour – into something elegant to share with family and friends for brunch, lunch or a light dinner paired with a salad. Packed with protein, while skipping the heavy cream, this recipe is dietitian approved and will make you feel like a kitchen superstar. Incroyable!

Did You Know?

The word soufflé comes from the French verb souffler, meaning “to blow” or “to puff,” which perfectly describes how this dish behaves in the oven. Invented in France centuries ago, it became famous for its dramatic rise, thanks to beaten egg whites acting like edible architecture. One wrong move – like opening the oven door too soon or not eating it straight away – and the entire delectable structure can collapse. That fleeting perfection is what keeps the soufflé iconic and on menus throughout the world.

INGREDIENTS (4 Servings)

• 2 cups (500 ml) milk (whole, 2% or 1%)
• 4 Tablespoons (60 ml) unsalted butter
• ½ cup (125 ml) all-purpose flour
• ½ teaspoon (2.5 ml) salt
• ½ teaspoon (2.5 ml) Dijon mustard
• 1 ½ cups (375 ml) Gruyère, Emmental, Swiss, Comté, Monterey Jack, or Cheddar cheese
• 3 egg yolks from large eggs
• 3 egg whites from large eggs
• ¾ teaspoon (3.75 ml) cream of tartar
• 1 Tablespoon (15 ml) unsalted butter, melted to grease the ramekins

INSTRUCTIONS

1. Preheat the oven to 400 F (200 C). A hot oven is essential to baking soufflés. Also, do not open the oven door to peek as that can lead to a ‘flop’.
2. Coat four 6-8 ounces (180-250 ml) ramekins (small, single serve casserole dishes) or any oven-proof dish/dishes with the melted butter.
3. In a large saucepan, melt the butter over medium heat. Once melted, add the flour and whisk continuously for 1½ -2 minutes. Do not let the mixture brown.
4. Gradually add the milk to the butter and flour, whisking until thickened which takes 2-3 minutes. Do not stress if there are some lumps. You will not notice in the final soufflés. Creating a béchamel sauce like this takes practise and this recipe if perfect for learning how to make this versatile white sauce.
5. Remove from the heat and whisk in the mustard and salt and then, the egg yolks, one at a time.
6. Return the pan to low heat and stir in the cheese until smooth.
7. In a large bowl, combine the egg whites and the cream of tartar and whisk with a mixer for about 2 minutes to form firm peaks.
8. Gently fold the egg whites into the cheese mixture and distribute evenly amongst the ramekins or into a larger oven-proof dish.
9. Bake until puffed and golden brown, about 20-25 minutes.
10. Serve immediately.

ENJOY!

PER SERVING:  |Calories: 425 kcal | Carbohydrates: 19 g| Protein: 19 | Fat: 32 |

Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers cooking demos/classes –for groups or individuals – in person and online. For more information, email Joanne at jo.knows.nutrition@outlook.com