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Pumpkin Soufflé

This guilt-free pumpkin pie alternative will please your whole family, especially the folks avoiding gluten and cutting back on sugar.
Prep Time20 mins
Cook Time20 mins
Total Time40 mins
Course: Dessert
Cuisine: American
Keyword: souffle
Servings: 8
Calories: 173kcal


  • 1/2  coconut milk
  • tbsp.  arrowroot powder
  • 1/4  tsp.  nutmeg grated
  • 1/4  tsp.  cinnamon ground
  • 1/8  tsp.  allspice ground
  • Pinch cloves ground
  • tbsp.  Waxing Kara Honey
  • 3/4  organic sugar divided, plus additional for coating ramekins
  • 3/4  canned pumpkin organic (not pie filling)
  • 1 tbsp. Coconut Oil
  • 10  large egg whites
  • 1/4  tsp.  salt


  • Whisk together full-fat coconut milk, arrowroot powder, spices, and honey in a small heavy saucepan. Bring to a boil over medium heat, simmer and whisk for a few minutes.
  • Remove from heat and whisk in pumpkin.
  • Pour into a bowl and allow to cool.
  • Preheat oven to 400°F
  • Grease ramekins with coconut oil and coat with sugar and set aside.
  • In a separate, very clean bowl (use lemon juice to clean the bowl) beat egg whites, adding salt in small amounts and remaining 3/4 cup granulated sugar until egg whites hold stiff peaks.
  • Gently fold one-third of whites into cooled pumpkin mixture, then fold in remaining whites thoroughly.
  • Fill soufflé batter into greased, sugar-coated ramekins. Place full ramekins in shallow baking pan. Fill the baking pan with one half-inch to one inch of boiled water.
  • Bake soufflés until puffed and golden up to 20 minutes.
  • Serve immediately with powdered sugar, whipped cream or vanilla gelato.



Calories: 173kcal | Carbohydrates: 28g | Protein: 5g | Fat: 5g | Saturated Fat: 4g | Sodium: 131mg | Potassium: 145mg | Sugar: 24g | Vitamin A: 3450IU | Vitamin C: 1.1mg | Calcium: 13mg | Iron: 0.8mg