Spiced Butternut Squash Soufflé: Easy Blender Recipe

QUICK SUMMARY

This Spiced Butternut Squash Soufflé is an easy, blender-made side dish with a light texture, naturally sweet squash, and warming fall flavors. You don’t need a water bath or complicated egg-whipping technique. Blend the ingredients, pour them into a prepared casserole dish, and bake until set.

Mama Z adapted her Aunt Sandy’s family favorite with coconut milk, a choice of butter or coconut oil, and carefully measured culinary essential oils. The recipe can be made without gluten or dairy when you select the appropriate ingredients. Follow the original recipe below for exact amounts, sweetener options, and baking instructions.

Welcome the warm spices of Autumn with my Spiced Butternut Squash Soufflé. This delicate, airy side dish will fill your house with the scent of cinnamon, ginger, clove, and nutmeg. In my opinion, this recipe smells better than any seasonal candle.

What makes this recipe so great? Essential oils! This soufflé can be made gluten-free and dairy-free, with a sweetener option that fits your family’s needs. It’s sure to be a favorite for years to come. Best of all, you can get started with the recipe right away.

Make Spiced Butternut Squash Soufflé

Can you believe you can prepare a soufflé in just 15 minutes? It’s true! Wow your friends and family with this simple recipe. They’ll never guess you didn’t spend all day in the kitchen.

Butternut Squash Soufflé

Prep Time 15 minutes minutes

Total Time 1 hour hour

Author Mama Z

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Servings

2x4x6x

Ingredients

• Unrefined (no propellant) coconut oil or olive oil cooking spray
• 1/2 cup grass-fed organic sea-salted butter OR ½ cup raw organic coconut oil, melted, plus more for greasing the pan
• 2 cups cooked and mashed organic butternut squash
• 1 teaspoon pink Himalayan salt OR sea salt, ground
• 5 to 6 tablespoons Grade A Dark Amber maple syrup organic or 5 to 6 droppersful liquid stevia*
• 3 tablespoons non-GMO cornstarch
• 3 large pasture-raised organic eggs, separated**
• 1 1/4 cups unsweetened organic canned full-fat coconut milk
• 2 drops cinnamon essential oil***
• 1 drop ginger essential oil
• 2 drops clove essential oil
• 2 drops nutmeg essential oil
• 1/2 cup raw slivered almonds

Supplies

• Blender
• 1½-quart casserole dish

Instructions

 

• Preheat the oven to 350°F. Grease a 1 ½-quart casserole dish.
• Combine the squash, salt, maple syrup, and cornstarch in a food processor or large blender. Blend until fluffy**. Add the egg yolks, coconut milk, and butter, and mix thoroughly. Drop the essential oils through the chute in the food processor or hole in the blender top and combine. Last, add the egg whites and blend for 30 more seconds.
• Pour the mixture into the prepared casserole. Sprinkle with the almonds. Bake for 1 hour or until a toothpick inserted in the center comes out clean. Serve hot.

Notes

*Use liquid stevia if on Fast Track

**If you don't have a blender or food processor, separate the eggs and beat the white until fluffy before gently folding them into the squash mixture.

Step One: Preheat the Oven and Prep the Pan

Preheat the oven to 350F. Grease a 1 ½- quart casserole dish. I recommend using olive or coconut oil cooking spray. If you don’t have either, you can use butter. Butter wrappers are excellent greasing tools, and your hands won’t get messy!

Step Two: Blend the Ingredients

Combine the cooked squash, salt, maple syrup, and cornstarch in a food processor or blender. Blend until light and fluffy. Add the egg yolks, coconut milk, and butter, and mix thoroughly. Drop the essential oils through the hole or chute in your kitchen appliance and combine them.

Finally, add the egg whites and blend for 30 seconds.

Step Three: Prepare the Soufflé for Baking

Pour the mixture into the prepared casserole dish. Sprinkle with almonds. Bake your soufflé for 1 hour or until a toothpick inserted in the center comes out clean. Serve hot. Enjoy your fancy side dish!

Healthy Soufflé Ingredients

This side dish comes from my Aunt Sandy and is well-loved in our family. I converted it to be healthier and fit our lifestyle. You’ll find that this recipe contains straightforward ingredients, many of which you already have on hand! I love this recipe in Fall and Winter when butternut squash is abundant.

Butter or Coconut Oil: Every soufflé needs a bit of fat for richness! Butter is lovely, in moderation. When choosing butter, I prefer a variety that comes from grass-fed cows. You can use coconut oil if you’d like to keep this recipe dairy-free. I’ve used both and haven’t noticed a difference in texture.

Butternut Squash: This simple vegetable provides beta-carotene, which the body can convert to vitamin A, an essential nutrient for normal vision and immune function (1). You can purchase pre-chopped cubes from the frozen section to reduce prep time. Just check the label for added ingredients and thaw before using.

Sea Salt: We prefer using sea salt, like this delectable kind from Colima, because we enjoy its flavor and minimally processed character. Sea salt and table salt both provide sodium, so use the amount in the recipe rather than assuming one is automatically healthier.

Sweetener: If you’re following our Fast Track plan from the Essential Oils Diet book, use liquid stevia. Liquid stevia blends beautifully, and it tastes fantastic. If choosing stevia, you can add ¼ t. pure maple extract to get that Fall taste. Follow the recipe’s sweetener directions rather than treating maple syrup and stevia as nutritionally identical.

Eggs: An excellent protein source and a fantastic binding agent in recipes! The incredible egg does it all. When buying eggs, consider pasture-raised options or a local farmer whose animal-care practices you know. “Cage-free” describes a housing system, but it does not necessarily mean hens have outdoor access.

Cornstarch: Cornstarch is critical to making your soufflé light and fluffy. We recommend using non-GMO cornstarch. 

Coconut Milk: Full-fat coconut milk provides richness and a creamy texture without relying on heavy dairy. Coconut contains medium-chain fatty acids, although research on concentrated medium-chain triglycerides should not be assumed to apply directly to a serving of this soufflé (2). Coconut milk is one of my favorite ways to make this side dish creamy. You’ll want to pick up a can of full-fat coconut milk; the “lite” variety will make the result less rich.

Cinnamon Essential Oil: This fragrant essential oil brings a concentrated warming aroma to Fall dishes. Cinnamon oil constituents have been studied for antimicrobial activity, including laboratory research involving oral microbes (3). Studies of cinnamon and blood sugar often involve different preparations, such as whole cinnamon or supplements, and do not prove that the tiny culinary amount in this soufflé lowers fasting glucose (4).

Ginger Essential Oil: This fragrant EO comes from ginger root and is typically produced by steam distillation. Ginger preparations have a history of culinary use and have been investigated for several health applications, but findings from massage or other research cannot be assumed to apply to eating this soufflé (5). Here, ginger essential oil is included primarily for its warm, spicy flavor.

Safety Note:

Essential oils are highly concentrated, and not every essential oil is suitable for consumption. For this established culinary recipe, use only the exact essential oils and amounts specified in the recipe, with products clearly identified as appropriate for food use. The batter helps distribute the oils, but it does not make excessive amounts safe. Never swallow undiluted essential oils or add extra drops for stronger flavor. If you are uncertain about an oil’s identity or food suitability, leave it out and seek appropriate guidance rather than substituting another oil. Cinnamon essential oil can be particularly irritating when used improperly.

Help, I Can’t Bake a Soufflé!

A soufflé is a classic egg dish that originated in France. The word soufflé means to blow up, which is an excellent description of what happens in the oven! It became popular when famous chefs like Julia Child started featuring different soufflé recipes on their cooking shows.

A soufflé can take on many different forms, as eggs are versatile. Some people enjoy their soufflé with savory herbs, while others want theirs sweet as pie.

The word soufflé may have you feeling a bit squeamish. Soufflés are high-maintenance! If you’re familiar with the cooking world, you already know that many traditional soufflés require separating the eggs, careful folding, and precise mixing. Plus, you must be careful around the baked soufflé, or it can fall.

That’s not the case with this recipe. My Spiced Butternut Squash Soufflé is a one-bowl recipe; that bowl is your blender or food processor. You don’t need to whip egg whites into stiff peaks or mix the batter until your arm is stiff.

This is a recipe that even novice bakers can make. It takes about 15 minutes to prepare, but you get the credit of baking a soufflé like the budding French chef you are! Remember to allow the full baking time listed in the recipe, and serve it warm for the best texture.

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