Description
Chicken Breast Soufflé with Vegetables is a light, high-protein baked dish made with lean chicken, carrots, zucchini, spinach, and eggs for a healthy, low carb meal.
Ingredients
Scale
- 1 large boneless, skinless chicken breast (12–14 ounces)
- 1 pound carrots, peeled and chopped
- 1 pound zucchini, chopped
- 1 cup fresh spinach, loosely packed
- 3 large eggs
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder
- Optional: 1/4 cup grated Parmesan cheese
Instructions
- Preheat oven to 375°F and grease a medium baking dish.
- Cut chicken into chunks and pulse in a food processor until smooth.
- Steam or boil carrots 8–10 minutes until slightly tender and drain well.
- Add carrots, zucchini, and spinach to processor and pulse until finely chopped.
- Add eggs, salt, pepper, and garlic powder, then blend until smooth.
- Transfer mixture to baking dish and smooth the top.
- Bake 40–50 minutes until center is set and top is lightly golden.
- Rest 10 minutes before slicing and serving.
Notes
- Blend thoroughly for a smoother texture or pulse lightly for more texture.
- Drain excess moisture from vegetables to prevent a watery soufflé.
- Add Parmesan for extra flavor if desired.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
Food safety: if you cook the chicken yourself, make sure it reaches an internal temperature of 165°F (74°C), as recommended by the USDA and Health Canada.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 slice
- Calories: 190
- Sugar: 6g
- Sodium: 520mg
- Fat: 6g
- Saturated Fat: 1.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 3g
- Protein: 20g
- Cholesterol: 125mg