Keto Caramelized Shallot & Sage Parmesan Soufflé Cups

Gluten-free • Keto-friendly • Elegant • Unexpected

Light, airy, savory soufflés infused with caramelized shallots, fresh sage, and nutty Parmesan.
Perfect for holiday dinners, brunches, or an elevated appetizer moment.

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Ingredients (Makes 6 cups)

Caramelized Shallots

• 2 tbsp butter
• 3 large shallots, thinly sliced
• Pinch of salt
• 1 tsp fresh thyme or sage, minced

Soufflé Base

• 3 tbsp butter
• 3 tbsp almond flour
• 1 cup heavy cream
• ¾ cup grated Parmesan
• ¼ tsp nutmeg
• Salt & pepper to taste

Eggs

• 4 eggs, separated
• ¼ tsp cream of tartar

How to Make

1. Caramelize the Shallots

1️⃣ Melt butter in a skillet over medium-low heat.
2️⃣ Add shallots, salt, and thyme/sage.
3️⃣ Cook 10–12 minutes until soft, golden, and sweet.
4️⃣ Set aside to cool slightly.

2. Make the Soufflé Base

1️⃣ In a saucepan, melt butter.
2️⃣ Add almond flour and whisk for 1 minute to form a roux.
3️⃣ Slowly pour in heavy cream; whisk until thickened.
4️⃣ Remove from heat and stir in Parmesan, nutmeg, salt & pepper.
5️⃣ Add the caramelized shallots.
6️⃣ Let cool 3–4 minutes, then whisk in the egg yolks.

3. Prepare the Egg Whites

1️⃣ In a clean bowl, beat egg whites + cream of tartar to soft peaks.
2️⃣ Fold gently into the warm soufflé base, keeping it airy.

4. Bake

1️⃣ Preheat oven to 375°F.
2️⃣ Grease 6 ramekins with butter.
3️⃣ Fill each cup ¾ full.
4️⃣ Bake 14–16 minutes, until puffed, golden, and slightly wobbly in the center.
5️⃣ Serve immediately for maximum height — or let them settle and serve warm (still delicious).

Garnish Ideas

✨ Crispy sage leaves
✨ Grated Parmesan snow
✨ Fresh chives
✨ A drizzle of browned butter

Nutrition (per soufflé cup, not including garnish)

Calories: ~220
Fat: 19g
Carbs: 4g
Fiber: 1g
Net Carbs: 3g
Protein: 9g

Enjoy!