Fresh Corn and Red Onion Souffle

  • Yield: 6 servings

The trick to this dish is to preheat the oven and to keep the oven door shut during baking—do not peek after you place the souffle inside unless you just look through the glass in the oven door. Serve the souffle immediately after baking for best results.


1 1/2 to 2cups fresh corn kernels cut from the cob
1/2cup flour
2-- egg yolks
1cup skim milk
1/2cup shredded Jack or Cheddar cheese
1/2cup cottage cheese
1/4cup minced red onions
1tablespoon minced fresh dill
1/2teaspoon salt
1/4teaspoon cayenne pepper
1/4teaspoon nutmeg
4-- egg whites
1/2teaspoon cream of tartar


  1. Preheat oven to 400F. Spray a 2 1/2-quart souffle dish with nonstick cooking spray.
  2. In a blender or a food processor fitted with the metal blade, mix the corn, flour, egg yolks and milk. Process or blend 1 minute or until all ingredients are well combined. Add the Jack or Cheddar cheese, onions, dill, salt, pepper and nutmeg. Using two or three on/off pulses of the processor or blender, combine ingredients well. Transfer to a large bowl.
  3. In a separate bowl, use an electric mixer on medium speed to beat egg whites with cream of tartar until the whites are stiff but not dry. Fold the whites into the corn mixture. Fill the casserole dish with the mixture. Place in oven, immediately reduce heat to 375F and bake, without opening the oven door, about 40 minutes or until the souffle is golden and puffed.  

Nutritional Info *per serving

  • Calories 162
  • Fat 5g
  • Cholesterol 81mg
  • Sodium 335mg
  • Carbohydrate 18g