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.
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.

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