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Healthy Carrot Souffle

Cinnamon, ginger, and nutmeg lend aromatic undertones, while silken tofu lends a luscious, almost velvety texture to this Healthy Carrot Souffle.


Food aversions were no laughing matter when I was a kid – and a lot of plotting and planning went into managing them!

When I was a kid, I would eat any vegetable so long as it was in a curry! If beet curry or carrot curry or spinach and lentil curry was on my plate, you bet I would be licking it clean.


But, if I was given a carrot, I would bury it in one of my mom’s indoor plant pots; if I was given steamed spinach, I would squish as much of it as I could under the tablecloth (now I cringe at the thought of my mom having had to clean that mess up); if I was given a roasted beet, I used it to play fetch with my dog – when no-one was looking!

And my daughter was no different – while she didn’t go to the lengths I did, she nursed a hardcore dislike for all foods that were not white during early toddler-hood!

She would freak out at the crusts on bread; she would try peeling off the honey brown part of a perfectly sauteed chicken piece; if she could have lived off of egg whites, mac and cheese, yogurt, and milk – she would have been one happy 2 year old!

While I managed to talk trick her into trying different colored foods at home; whenever we went out, she would only eat mac and cheese.


Till this one time when we were at a little neighborhood diner, she accidentally tried some of the carrot souffle I had ordered – aaaand …guess what?….she was hooked! That carrot souffle quickly replaced the egg whites, mac and cheese, yogurt, and milk in her life!

While I wasn’t a fan of feeding her that carrot souffle on a daily basis back then (or now), I began experimenting with ways I could make a healthier and tasty version.

And that’s how this carrot and tofu souffle came about!
We have been enjoying this souffle over the years and I figured this would be the perfect dish to share with y’all when I was asked to join in on the “#SoyInspired for Thanksgiving” campaign.

Healthy Carrot Tofu Souffle

Silken tofu lends a luscious, almost velvety texture to this souffle, absorbing and marrying the cinnamon, ginger and nutmeg flavorings effortlessly, complementing the sweet carrots and eggs in this – making for one amazing taste experience. I have used whipped coconut topping, whipped cashew cream topping as well as whipped non-dairy topping (as pictured) on these souffles.


Disclosure: As a member of the Healthy Aperture Blogger Network, I was asked to participate in the “#SoyInspired for Thanksgiving” campaign on behalf of The Soyfoods Council. Though I received compensation for my time, all opinions herein are my very own.

Healthy Carrot Souffle

Carrot and Tofu Souffle

Yield: 4
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes

Cinnamon, ginger, and nutmeg lend aromatic undertones, while silken tofu lends a luscious, almost velvety texture to this Healthy Carrot Souffle.


  • 6 carrots, boiled and mashed
  • 3 eggs
  • 1/2 a pkg of silken tofu, 1/2 lb
  • 1/2 teaspoon nutmeg
  • 1 teaspoon cinnamon
  • 1/4 teaspoon ginger
  • 1/2 teaspoon salt
  • 3/4 cup brown sugar


  1. Preheat oven to 350 degrees
  2. Add mashed carrots, silken tofu, eggs, nutmeg, cinnamon, ginger, salt and sugar to a bowl and mix well with a hand mixer
  3. Pour into oven safe bowls and bake at 350 for 40-45 minutes
  4. Let cool and top with topping of your choice or eat as is.
  5. This souffle stores well for upto 3 days in the refrigerator
Nutrition Information
Yield 4 Serving Size 1
Amount Per Serving Calories 227Total Fat 6gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 4gCholesterol 140mgSodium 376mgCarbohydrates 36gFiber 1gSugar 34gProtein 9g

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Easy Carrot Curry (A Vegan Recipe) - Savory Spin

Monday 28th of December 2020

[…] are carrots. I love using carrots in healthyish sweet treats like these paleo cake bars and this carrot souffle. And more indulgent ones like these carrot cake […]

Lawyer Loves Lunch

Friday 12th of December 2014

The texture of this souffle is spot on! And the color, so vibrant! :)

helene dsouza

Wednesday 10th of December 2014

WOW! This is such a brave flavor combination for a souffle, I would have never had the idea to add carrot to a souffle, I am so used to my cheese souffle. Your carrot souffle looks so bright and intriguing, I can't wait to try it out for myself.

Judit + Corina @Glamorous Bite

Saturday 6th of December 2014

What a fabulous and delicious idea Shashi! Never had carrot souffle before but looking forward to try it :)


Sunday 30th of November 2014

I love both carrots and tofu.... but never taught of making a soufle with them! What a cool recipe! Once again I'm smitten with you creativity.

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