French · Authentic-ish French
Souffle au Fromage
231 kcal a serving, against 422 for the traditional version. That is 191 kcal off, or 45%, with 16.7g of protein. Serves 4. 45 minutes.
What the traditional version is
A standard recipe starts with equal parts butter and flour, bubbled together to make a rich roux. Whole milk goes in to create a thick sauce, followed by an aggressive handful of grated Gruyere and plenty of egg yolks. The whites are whipped and folded through. The result is undeniably glorious, puffing up into a rich, wobbly cloud of molten cheese.
What changed, and what each change costs
Dropping 50g of butter to just 5g
The traditional roux needs butter to cook the flour. I dry-toast the flour in a pan instead, then whisk in the milk. The 5g of butter is strictly for greasing the dishes so the mixture can climb the sides.
What it costs you. The base sauce lacks that glossy, velvet finish. It feels a little more austere on the tongue before the cheese hits.
150g of Gruyere down to 80g
Gruyere is a fantastic, punchy cheese, but you don't need a massive block of it to get the flavour across. I rely on a smaller amount of strong cheese and a good hit of nutmeg to do the heavy lifting.
What it costs you. You lose the ridiculous, stringy richness of a molten cheese fondue inside your souffle.
Swapping 2 yolks for 2 extra whites
Yolks bring fat and richness, while whites bring structure. By dropping some yolks and upping the whites, the souffle still rises beautifully without the heavy custard feel.
What it costs you. The centre is slightly more aerated and less like a warm, dense pudding.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 422 | 231 |
| Protein | 22.2g | 16.7g |
| Fat | 30.4g | 12g |
| Saturated fat | 16.9g | 6.5g |
| Carbohydrate | 14.5g | 13.2g |
| Protein per 100 kcal | 5.3g | 7.2g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish French prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. milk, eggs, gluten.
The method is in the book
You end up with a light, sharp, savoury sponge that delivers a massive hit of Gruyere flavour without sending you to sleep. The version that's a heart-stopping bowl of molten dairy is still out there and still better. Yes, the original is richer, creamier and more luxurious. But this version rises just as high, looks exactly the part, and lets you eat cheese souffle on a random Wednesday without regretting all your life choices.
The quantities and the method for this dish are in Authentic-ish French, along with 54 more. Buy the paperback