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Pumpkin Souffle (Grain, Dairy, Nut Free)



Pumpkin Souffle Recipe

Many of you already know how much I love my souffles. Souffles are a delicious, filling and nutritious breakfast made almost entirely of eggs but don’t taste like eggs – it tastes very much like a pancake.  You really have to make it to believe it 🙂  Even though I enjoy eggs, I do grow tired of them so these souffles are a welcoming variation.


I’ve seen many a kid who won’t eat eggs gobble these souffles up, ask for seconds and never even know the difference 😉


Over the course of a few years, I’ve come up with so many variations of souffles, but this Fall flavored one ranks up there as one of my very most favorites.


I’ve combined pumpkin and pumpkin pie spices to create a comforting breakfast that any pumpkin lover is sure to love.


And be sure to check out my other variations of souffles HERE.



Pumpkin Souffle (Grain, Dairy, Nut Free)
Serves: 2-4
  1. Preheat oven to 350 degrees F.
  2. Whip egg whites only until peaks form. Using a stand mixer makes this very easy!
  3. Mix together the yolks, pumpkin, maple syrup, vanilla and pumpkin pie spice until well mixed.
  4. Once peaks form with the egg whites, gently incorporate the pumpkin/yolk mixture.
    It's very important not to overmix at this point.
  5. Fold the combined egg mixture into a well greased souffle dish, pie dish or small individual ramekins.
  6. Bake until mixture is cooked through and top is golden brown. See notes for bakes time for different baking dishes.
  7. Enjoy!
Approximate bake times: Souffle dish: 20-25 minutes or until cooked throughout Pie Dish: 18-20 minutes or until cooked throughout Individual ramekins: 15-20 minutes or until cooked throughout

Don’t forget to leave me a comment if you’ve made it – I love hearing from all of you!


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  1. Avatar

    Ooh this sounds amazing, Kelly! I’m finishing up a week (maybe I’ll go for a month? Not sure) of no added sugars, except fruit. Would your fruit paste sweetener work in this recipe?

    • Primally Inspired

      Oooh yes, the fruit sweetening paste would work perfectly in this! Although I’ve been partial to maple syrup ever since we got some of that pure New York maple syrup from our summer vacation in August. I think it’s time to chill out from using it so much and bust out the fruit sweetening paste 😉

  2. Avatar

    or how about agave as a sweetener?
    Unfortunately I don’t think I would be able to get pumpkin pie spice here as pumpkin pie is not typical fare here in Ireland. What would be included in the pumpkin pie spice?
    P.S. llllllove the recipes.

  3. Avatar

    I meant to add all these are the ground form of these spices!

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    I cant eat egg yolk. Will this work if i omit them?

      • Avatar

        If I would leave out the yolks would it still be exactly the same? Or should I replace the yolks with something else? Buttermilk/apple vinegar + baking soda/agar agar + boiling water – how much, when?

        Can I also leave out the syrup or replace it sweetener (powder/granulated form)?

        I’m also using pumpkin chunks since here in Belgium canned pumpkin or pumpkin puree isn’t available, just ovening it at 400°F/200°C for 30 minutes and blending the result would do as a replacement?

  5. Avatar

    I was very excited but mine not only tasted like a pancake (as you say), it was flat like one too! It was my 1st soufflé and I hand whipped the egg whites too. I will attempt again and swap steps 2 & 3. Thanks for sharing and cross my fingers for my next one!
    It was still delicious and my house smells delish!

    • Primally Inspired

      Hi Floria! Souffles can be really fussy sometimes! My best advice to get it nice and high is to get the mixture into the oven as soon as possible after whipping. A lot of people swear that room temperature and older eggs (as opposed to super fresh) work the best because they hold the air better. Also as tempting as it is, don’t open the oven door in the middle of cooking – it can cause it to deflate. Hope that helps and fingers crossed for a nice and high souffle the second time around 🙂

  6. Avatar

    I have this in the oven right now, my house smells heavenly. I started with just half of the recipe since it’s just for me. I don’t have a souffle dish and was afraid it was too little for a pie pan so I am using a large Mikasa ceramic bowl….but it’s been there in for 25 minutes already and it’s still not cooked through! It looks great and smells good but still very very gooey in the middle. You think it was just the type of thing I’m cooking it in?

    • Avatar

      I divided the batter between 4 individual ramekins and am having the same issue. They’ve been in for 20 minutes already and are still completely uncooked. I’m curious to hear whether you had any luck finishing yours and am hopeful that mine are done soon, so I can get to work..lol But they do smell delicious! 🙂

      • Avatar

        It took a while but in the end it was worth it! So good I had to make it again today. BUT since I halved the recipe I realized that I did NOT half the syrup. OOOPS. I got out as much as I could but today I suspect any issues will be due to that. Oh well, practice makes perfect right?

      • Primally Inspired

        Heather, let me know how long it took to get done. I like getting the feedback so I know how to adjust times in the future – I think my oven must be super oven. It does seem to cook things quicker than most! So sorry – hope you got to work on time!!

        • Avatar

          Hey Kelly, I think it took close to 40 minutes (total) before they were completely cooked through. I just kept adding 5 and then 10 minutes to the timer until a toothpick came out clean. I really should get an oven thermometer to double check that mine is heating up properly, but I don’t usually have issues. It’s also possible that I didn’t whip the egg whites enough, although I’m not sure how much that would effect the baking time. I appreciate your concern and assure you that they were well worth the wait – so delicious and perfectly autumnal! Thanks for the recipe!

  7. Avatar

    This looks SOO. GOOD. I’m going to visit my parents this weekend & I can’t wait to make this for them Sunday morning before church! My mom is slowly coming around to primal eating (she’s gluten free at least, and doesn’t eat much sugar in general, and open to listening to me about the other stuff), and my dad will generally eat whatever we put in front of him, so hopefully it’ll be a success 🙂

  8. Avatar

    I just made this for breakfast, and ooooooh my goodness. It’s so yummy! I’ll be making this on the weekly, for sure. 🙂 Thanks for the recipe!

  9. Avatar

    First attempt on making a Pumpkin Souffle, hope it turns out, used a 33 yr. old hand mixer…LOL, we will see in about 5min.

  10. Avatar

    I have been stuck on your soufflés for a few weeks now! I make at least one a week when I am home from work, if not two or three. This morning I made this one and let me just say… AMAZING! And, this year for Thanksgiving, we’ll be having individual pumpkin soufflés instead of pumpkin pie. My sister eats gluten, dairy and (white) sugar free and my parents are diabetic, so this is a PERFECT replacement for the pumpkin pie we all love!

    This soufflé, like the others, vary from the time required that you state in the recipes. I’m sure part of that is my finicky oven, but I’ve adapted the time & temp with no problem. I cook them about 20 minutes at 350* as stated, then drop the temp down to 300* for another 15-20 minutes to allow it to cook all the way through without burning. Also learned (at least with the soufflés with fruit on the bottom) that it is best to let it sit about 30 minutes after taking it out to allow the liquids put off by the fruit a chance to set, otherwise it ends up being runny and looking like it isn’t finished baking.

    Thank you, again, Kelly, for these yummy recipes! (The homemade dark chocolate and the banana pops are also amazing!) I’m pretty much addicted to your recipes and am slowly making my way through them all!

  11. Avatar

    UNFORTUNATELY I did not have any pure maple syrup and so UNFORTUNATELY I just used what I had. I am staying away from artificial sweeteners, but I did use some for this recipe. I had about an 1/8 of a cup of sugar-free maple syrup left and added an 1/8 cup of DaVinci’s sugar-free caramel flavoring to it. Next time I will have stuff that is paleo friendly and no fake stuff. But regardless, it did turn out good. Thank you for the recipe.

  12. Avatar

    I hope this doesn’t sound silly.. I’ve never made souffle’s before.. but I’m going on a camping trip this weekend and trying to think of things to bring up to eat. Is this something that can be eaten later, or does it have to be warm and fresh out of the oven? Thanks so much.

  13. Avatar

    I made this this evening and substituted the pumpkin with fresh, roasted butternut squash. It was delicious. Thanks for a great recipe:)

  14. Avatar

    Ok so this did not turn out how a souffle should, but still very yummy! I used leftover baked sweet potatoes instead of pumpkin. Next time (I WILL try this again!) I will use less syrup because I like things a little less sweet. I used fresh eggs too so next time I’ll maybe have some older ones to use! Thanks for the recipe, I get tired of eating eggs too!

  15. Avatar

    Love this recipe! We are always looking for breakfast alternatives, too! This is super yummy! I ate it cold out of the fridge, and it felt so much like pumpkin pie I wanted to put some whipped cream on top!!! I did not… but it would have been amazing!

    Mine took a little longer, too. I used four individual ramikins, and it probably took about 28 minutes…

    Can’t wait to make it again!!! 🙂
    Thanks so much!

  16. Avatar

    I just made this and it is amazing. Thank you!! It was my first soufflé ever (both made and eaten).

  17. Avatar

    my son does not use sweetener of any kind, except stevia, that is. Would this recipe work this out honey or maple syrup?

  18. Avatar

    OMW! That is the BEST Paleo pumpkin recipe I have tried! Thank you for coming up with a new way to eat eggs for breakfast! I get so tired of them. I won’t now. I can’t wait to try your other souffle recipes!

  19. Avatar

    Tasty, but needed more time cooking in the ramekin than what was recommended–20 minutes was not enough time in my oven. I’ve never made souffle before, so didn’t know what “done” was. My knife came out clean, but the bottom portions were not done. Oh well. I’d try again…

  20. Avatar

    This was so delicious…and easy to make! Thanks so much for sharing! I made mine with honey.

  21. Avatar

    While very tasty, it took much longer (extra 20mins) to complete cooking, and the bottom looked like congealed egg. I used a hand mixer to whip the egg whites to stiff peaks, then quickly mixed in the pumpkin mix with the same whisk/beater. I poured into a greased porcelain pie pan. Not sure where it went wrong. Thanks for the recipe!

  22. Avatar

    Made this and loved it! I used 1/8 cup of raw honey and 1/8 cup of coconut butter to up the good fat content, topped off each with a drizzle of honey, coconut milk, and walnuts. I struggle eating breakfast, and this is perfect and I can fit the meal template in one bowl! THANK YOU!

  23. Avatar

    So, I’ve never made a souffle… now I realize I should have let it fluff a bit more before throwing it in the oven. It was a little flatter than your pictures, but not too dense and tasted very much like pumpkin pie. I’m excited to try again with some other flavors. I topped it with a little butter and maple syrup. Thanks!

  24. Avatar

    My husband and I are on the whole30 diet, so we skipped the vanilla and maple syrup, and let the kids drizzle some on their servings.
    I did 35 min at 350, but it could have used another 5 min.
    It came out fluffy and beautiful, and the kids loved it, but without sweetener, it just tasted like eggs. Still, another egg recipe is helpful, instead of the same old fried, scrambled, hard boiled. We ate it with sliced banana, and a side salad of tomato, avocado, and cucumber dressed with olive oil and salt and pepper. (Weird, I know, but we may just get used to veggies at breakfast.)

  25. Avatar

    I made this and the fruit souffle today for my 5 yr old picky eater. Currently the only meat she’ll eat is bacon and she’s snubbing most other protien sources. She ate about 1/3 of the fruit and over half of the pumpkin. She added salt to the pumpkin and smashed it with a fork but she ate it.

    Do you think the fruit would work with the pumpkin instructions if I put the fruit in the blender?

  26. Avatar

    Hi Kelly! I was feeling tired of the grits & eggs breakfast I had become accustomed to eating near daily; today I decided I wanted soufflé – pumpkin soufflé! Yours was the first link when I googled, “gluten free pumpkin soufflé.” I wasn’t sure what kind of peaks to form and may have made them a little too firm, but it still came out well. Thanks for an easy-to-follow recipe!

  27. Avatar

    Would you add time if you doubled the recipe?

    • Primally Inspired

      Hi Abby, it depends on what size baking dish you use. The higher the baking dish, the more time it will need because the soufflé will be thicker and take longer to cook. If you let me know what size dish or dishes you are working with, I can give you an approximate time.

  28. Avatar


    Saw this recipe as I am looking for portable breakfast alternatives to yogurt and berries. I made a 1.5 batch in a pie plate and it cooked in about 50 minutes. The kids and I ate about 5/6 of it within a half hour, and I saved the rest for breakfast tomorrow. It is very delicious, the only problem I can forsee is that because it is so light and fluffy is seems like I am not actually eating much and will probably end up eating more than I would need for one meal. But I am bringing it to work and heating it up for breakfast and since the flavor is delicious I am not too concerned about texture etc due to reheating. Thanks again and for your other souffle recipes too. Anxious to try them!

    • Primally Inspired

      Great to hear, Sara! I love these soufflés but I know what you mean about it being so light so it doesn’t feel like it’s filling you up. Honestly, I can eat a whole soufflé by myself if I’m hungry 🙂 I hope you and the kids enjoy my other soufflé recipes, too!

  29. Avatar

    I have mine in the oven now. I can’t wait to taste it. This is my 2nd time making a soufflé. My first was a carrot soufflé and it fell when I took it out the oven, but it still tasted good. It’s been in 25 mins so far and it’s not ready yet. I’ll add 10mins and I’ll let you know how it turns out. Thanks for posting the recipe.

  30. Avatar

    I finally made this and oh my gosh so good! I havent had a lot of success with grain free baking but this is so very good! I love pumpkin so I knew it had to be good! My batch filled three ramekins. I ate one….uh two for breakfast and the third for lunch. Ha Thank you so much for this recipe! 🙂

  31. Avatar

    Good but better with a pinch of salt.

  32. Avatar

    I’d love to cook this in my instant pot. Any idea how long it would take in a pressure cooker in a souffle dish?

  33. Avatar

    We had this for breakfast this morning and it was delicious! A great way to get some vegetables into the morning meal. It did take a little longer to bake, maybe about 30 minutes, and I sprinkled walnuts on top before I baked it.

  34. Avatar

    Made it and loved it. Came back to put the recipe in my permanent file. I use ethyritol to sweeten and add a pinch of salt. Thanks!

  35. Avatar

    Thank you for this recipe for pumpkin souffle. It was quick and easy and baked up really nicely. I put the ramekins in a pyrex baking dish in a ban marie. My niece had her wisdom teeth out and needed soft food, and she loves pumpkin.

  36. Avatar

    Thank you for this recipe! It was easy to make, true to the directions, and very good.

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