This healthy spiced pumpkin soufflé is a delicious breakfast or even dessert option, with the maple pecans and lightly sweetened cream cheese. It is the perfect Fall brunch dish, with a lot of warming spices and flavor, without weighing you down with tons of butter and sugar.
The pumpkin combined with the flavors of cinnamon, nutmeg, clove among others are just the pinnacle of Fall flavors, don’t you think? Earthy, sweet and spicy flavors that make me think of raging storms and falling leaves in a thousand different shades of red and yellow.
It’s cozy; sitting inside by the fire, layered in wool (or in my case – fleece – as wool itches like a * for me), and heating up by eating all these heated spices. Comfort. That’s what it is.
And we need that those dark Fall and Winter months where a lot of us feel like we’re hibernating. Small joyful things that spikes the day just a little bit. Food does that for me these months, and I hope it does for you too, because you’ve definitely come to the right place by checking this recipe out!
Soufflés are egg-based dishes that can both be served as savory and sweet. This one’s the sweet kind, using pumpkin and maple syrup. Egg is a great source of protein and sometimes that’s what we want. The soufflé is light and airy, yet it fills you up for a long time.
Okay, so the soufflé itself is healthy. The toppings are not, and they are optional, sort of. They elevate the dish by a million. Worth the extra sugar and calories, if you ask me! But if you are trying to live a healthier lifestyle (like I tried and sort of failed), you can eat just the soufflé or make healthier toppings using for example greek yoghurt instead.
But now I think we’re ready to dive in on this healthy spiced pumpkin soufflé.
Healthy Spiced Pumpkin Soufflé
Luckily, it’s easy to put together. Heat the oven, pour everything into a blender and then into a pan and into the oven it goes and 30 minutes later it smells like Fall heaven in your kitchen and you’re ready to eat. Fabulous.
This recipe is adapted from The Natural Nurturer. The pumpkin soufflé itself is pretty much like she made it, because it worked that way. Heat the oven to 180C (350F) and grease a pie pan of around 22 cm (9 inch). I’m not really sure what my pan is as the shape is oval, but look how cute it is!
So glad I found it tucked in under old stuff in my basement. As long as the mixture fits into the pan, I think you’re set, it won’t rise by much. You might have to adjust the time in the oven, but I guess you have to keep an eye on it anyway.
Mix all the ingredients into a smooth consistency in a blender and pour everything into the greased pan. Pop it in the oven for around 30-35 minutes. You want the top to set and edges start to be golden brown. Then the pumpkin soufflé is done!
Caramelized Maple Cinnamon Pecans
While the oven does its magic, we’ll start by making the toppings. That’s not completely true, as the caramelized pecans should be made the day before. Or at least a few hours for it to set properly. The pecans add a nice crunch and more flavor, but still optional when short on time. If you’re not short on time, then they’re not optional.
Get a parchment paper and place either on a cookie sheet or just on the counter. Set aside. In a small bowl, combine the sugar, maple syrup, nutmeg, cinnamon and sea salt. Over medium-low heat add coconut oil to the pan and pour in the sugar mixture.
Stir until it has melted and is a smooth consistency. Add the pecans and increase to medium heat, stir until every pecan is coated with the sugar mixture, and almost all the sugar has been soaked into the nuts. Pour the pecans onto the prepared baking sheet, not overlapping the nuts and let it cool until cold. Sprinkle with sea salt if preferred (before cooling).
You can eat them pretty much just a few minutes after they’re done, but they are much better when they are completely cold and the stickiness gone.
Cream Cheese Topping
The cream cheese topping is made by adding heavy cream, cream cheese, powdered sugar and vanilla bean sugar in a bowl and whisk until it forms a smooth and creamy consistency. Do not over whisk as it may make the cream more buttery-like. Taste as you go along, start with no sugars and work your way up to the desired sweetness.
This cream is amazing, maybe because it’s not too healthy, and it goes so incredibly well with pumpkin and pumpkin spices. However, I do have a small understanding of that in some cases it should be healthier, and then I’d suggest mixing greek yoghurt with vanilla extract and maybee a tiny amount of maple syrup. Do as you please, and you could also do as me:
Healthy and not so healthy in a perfect harmony.
Serve the pie hot with a dollop of cream cheese and a few caramelized maple pecans. Enjoy as breakfast, lunch or tea time dessert. Nevertheless, it’s comfort in its true sense and I hope this will make the dark months a little lighter.
Other healthy or Fall breakfast recipes to try:
- Healthy Protein Chocolate Chia Pudding
- Comforting Apple Brie Honey Toast
- Elevated Scrambled Eggs
- Rich and Decadent Hot Chocolate
- Coconut Chia Pudding with Banana and Peanut Butter
- Date Caramel Breakfast Quinoa
Please tell me what you thought of this spiced pumpkin soufflé either in the comment section below, or tag me @thegingerwithspice or #gingerwithspice on Instagram. And don’t forget to Pin it!
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