Module 17 · The Cheese Course
Twice-Baked Gruyère Soufflés without Flour
Twice-Baked Gruyère Soufflés without Flour is a keto dinner with 3.5 g net carbs, 20 g protein and 44 g fat per serving (490 kcal). It serves 4 and takes 50 minutes in total.
Light, golden soufflés of Gruyère and eggs, baked once, then turned out and baked again in cream so they puff up and can be made ahead. Pure French elegance.
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Allergens in this Ketogeni recipe: eggs, milk, mustard. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 4 servings · Active time: 25 min · Total time: 50 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 3.5 g |
| Protein | 20 g |
| Fat | 44 g |
| Energy | 490 kcal |
| Vitamin D | 1.8 µg |
| Calcium | 478 mg |
| Omega-3 (EPA + DHA) | 0 g |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 4 piece organic eggs, separated
- 120 g organic cream cheese
- 120 g Gruyère, grated
- 1 tsp Dijon mustard
- 1 pinch nutmeg and cayenne
- 20 g organic butter for the moulds
- 150 ml organic double cream
- 20 g Parmesan
- 80 g organic rocket
Step-by-step method
- Heat the oven to 180 °C (fan 160 °C). Butter 4 ramekins well.
- Beat cream cheese, yolks, mustard, spices and 100 g Gruyère until smooth.
- Whisk the whites to soft peaks and fold in gently in three goes.
- Fill the ramekins, set in a roasting tin with hot water and bake 18 minutes.
- Cool, turn out into a dish, pour over the cream, scatter with the rest of the cheese and bake 12 minutes more at 200 °C.
- Serve puffed and golden with rocket.
Chef’s tips
- After the first bake they can wait in the fridge for a day.
Variations
- Use goat cheese and thyme.
- Add chopped chives.
Storage
Keeps 1 day after the first bake.
Questions and answers
How many net carbs are in Twice-Baked Gruyère Soufflés without Flour?
One serving has 3.5 g net carbohydrates, 20 g protein and 44 g fat (490 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make Twice-Baked Gruyère Soufflés without Flour ahead, store or freeze it?
Keeps 1 day after the first bake.
Which allergens are in Twice-Baked Gruyère Soufflés without Flour?
It contains eggs, milk and mustard, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Twice-Baked Gruyère Soufflés without Flour vegetarian?
Yes. The recipe contains no meat or fish.
Can I vary Twice-Baked Gruyère Soufflés without Flour?
Yes. Use goat cheese and thyme. Add chopped chives.