Low Carb Crab And Cheddar Souffle

Name: Low Carb Crab And Cheddar Souffle
Prep time: 12 min
Cook time: 25 min
Total time: 37 min
Yield: 1
Cuisine: keto
Ingredients: Unsalted Butter; Raw Egg; Cream Of Tartar; Cream Heavy Whipping; Paleo Baking Flour by Bob's Red Mill; Salt; Seasoning by Old Bay; Black Pepper; Mustard Powder; Baking Aids Xanthan Gum by Bob's Red Mill; Crab, Canned, Drained; Natural Sharp Shredded Cheddar Cheese by Essential Everyday; Green Onions

707 ratings

Prepare Time 12 minutes

Cook Time 25 minutes

Want to treat yourself to a Keto brunch? Try your hands at making a souffle! It’s easier than you think. To make a souffle, you will need a ceramic ramekin for every serving and either a stand mixer or an electric hand mixer. While you could technically make the souffle batter with a regular bowl and whisk, you would need to whisk for a very long time to whip the eggs. Electric kitchen appliances will be your best friend in making a souffle a quick process! This souffle features a filling of minced crab meat, melted cheddar, and green onion. There’s even a sprinkle of Old Bay seasoning mixed into the batter. Impress a significant other or just yourself with your new French chef skills! ### Tips From A Chef Want to up your souffle-making game to a professional level? Follow these chef tips along with the directions of the recipe. Room temperature ingredients whip up the fastest, so pull out your egg and cream a little bit before making this recipe. When your egg is at room temperature, it will save you some time in the preparation process and will gain the most volume. The volume from whipping the egg white is what makes a souffle so light and fluffy. In Step 4, you’re instructed to create a lip around the edge of the souffle. Creating this lip helps the souffle rise in the oven and makes it easier to release from the ramekin during eating. Follow these tips and you’ll have the perfect souffle. ### What Type Of Crab Should I Use? While crab is featured in this Keto recipe, you don’t necessarily need to splurge on your butcher’s King Crab. Canned crab is actually ideal for this recipe! Canned crab meat is typically minced very fine, which is perfect for a souffle. The finer the meat, the lighter your souffle will be. This means skip on canned lump crab meat and grab the cheaper stuff. If you feel inclined to use fresh crab, simply make sure you mince the meat as finely as possible. Jessica L.

How to make Low Carb Crab And Cheddar Souffle

Prepare a ceramic ramekin by rubbing cold butter all over the inside until a thick layer is visible. Set the buttered ramekin in your refrigerator to chill. You must use a ceramic ramekin for this recipe. This style of baking dish is safe to heat in your oven and is in a particular shape/style for souffles. Turn on your oven to preheat to 350 degrees.
Divide an egg into a white and yolk. Set the yolk aside somewhere safe while you whip the egg white and cream of tartar in a stand mixer with a whip attachment. You may also do this in a bowl with a hand mixer. Whip the egg white until you have stiff peaks. Transfer the whipped egg white to a small bowl and set aside.
Wipe your mixing bowl clean quickly and place in the egg yolk. Whip the egg yolk until it turns pale yellow. Then, whip in the cream. On a slow speed, whip into the egg yolk the paleo flour, salt, old bay, pepper, mustard powder, and xanthan gum. Use a spatula to fold in by hand crab meat that has been well-drained. Follow by folding the cheese and chopped green onion into the batter as well.
Finally, fold the egg white into the souffle batter in 2-3 additions. Fold the egg white in half way before adding in more. Fold the batter together after the final addition of egg white has been added. Pour the souffle batter into your cold, buttered ramekin. Rub your thumb along the inner rim to create a small lip in the batter, as pictured.
Set the filled ramekin on a sheet tray and place it in your oven. Bake the souffle for 20-25 minutes, until you can tap the top without it sinking in and the top of the souffle turns lightly golden. Serve the souffle right away while it’s hot, being careful not to burn your hands on the ceramic ramekin. Enjoy with your breakfast or as a satisfying snack.

Ingredients of Low Carb Crab And Cheddar Souffle

Ingredient	Quantity
1. Unsalted Butter	½ teaspoon
2. Raw Egg	1 large
3. Cream Of Tartar	⅛ teaspoon
4. Cream Heavy Whipping	2 tbsp
5. Paleo Baking Flour by Bob's Red Mill	2 tablespoon
6. Salt	⅛ teaspoon
7. Seasoning by Old Bay	¼ tsp
8. Black Pepper	⅛ teaspoon
9. Mustard Powder	⅛ teaspoon
10. Baking Aids Xanthan Gum by Bob's Red Mill	⅛ teaspoon
11. Crab, Canned, Drained	1 ounce
12. Natural Sharp Shredded Cheddar Cheese by Essential Everyday	¼ cup
13. Green Onions	1 teaspoon, chopped

Low Carb Crab And Cheddar Souffle nutrients

caloriesKCal: 391.176 caloriesKJ: 1636.682 totalCarbs: 9.792 diabetesCarbsADA: 9.792 netCarbs: 7.841 diabetesCarbs: 7.845 fiber: 1.943 starch: 0.125 sugar: 1.974 addedSugar: 0 sugarAlcohols: 0.009 protein: 21.122 fat: 29.626 transFat: 0.082 monousatFat: 5.892 polyunsatFat: 1.283 omega3Fat: 0.104 omega6Fat: 0.767 saturatedFat: 15.053 cholesterol: 290.183 vitaminA: 314.547 vitaminC: 1.548 vitaminD: 1.296 vitaminE: 1.429 vitaminK: 6.153 vitaminB1: 0.049 vitaminB2: 0.321 vitaminB3: 0.854 vitaminB5: 0.99 vitaminB6: 0.116 vitaminB12: 1.557 potassium: 232.312 magnesium: 18.764 calcium: 284.414 iron: 1.197 zinc: 1.702 copper: 0.247 phosphorus: 174.231 sodium: 879.429 selenium: 28.154 folate: 39.415 choline: 170.661 alcohol: 0 caffeine: 0 gluten: 0 manganese: 0.079 conjugatedLinoleicAcid: 0.014 phyticAcid: 1.496 xylitol: 0 isomalt: 0 sorbitol: 0 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0 inositol: 0.006 mannitol: 0.002

Frequently Asked Questions

How can I manage social situations and dining out on keto?

Inform your hosts or servers about your dietary preferences. Focus on protein and non-starchy veggies when dining out, and make smart choices based on the menu.

Can I have beans and legumes on a keto diet?

Most beans and legumes are relatively high in carbs, which can make them challenging to fit within keto carb limits. Consider alternative protein sources.

What is MCT oil and how is it used in a keto diet?

MCT oil is a type of fat that is easily converted into ketones. It's commonly used in keto coffee or added to meals for an extra source of quick energy.

Are there keto-friendly alternatives to traditional pasta and rice?

Yes, you can use spiralized vegetables like zucchini for 'zoodles' or cauliflower rice as low-carb substitutes for traditional pasta and rice.

What is the difference between ketosis and ketoacidosis?

Ketosis is a natural metabolic state where the body burns fat for fuel. Ketoacidosis, on the other hand, is a dangerous condition that can occur in uncontrolled diabetes.