I’ve never been a big fan of protein shakes made with the combination of protein powder and fat free milk or water. I came across a lot of great low carb and high protein baked goods but I never seem to have ALL of the ingredients. Thus, I decided to just make a recipe up using stuff I might just have lying around and lo’ and behold – it was actually pretty good. Just thinking about the chocolate  soufflé is making me drool. Anyway, check out the easy recipe below:

What you need:

1 leveled scoop (70 cc, 70 mL, or roughly 27g) Chocolate casein

I used Gold Standard 100% Casein.

3 eggs (separated to get 3 egg yolk & 3 egg whites)

I used Judy’s Organic eggs from Whole Foods

1 tsp vanilla extract

I used Kirkland’s Pure Vanilla Extract

1 tbp unsweetened cocoa

I used Ghiradelli Unsweetened Cocoa

1/8 cup of brown sugar

I used Trader Joe’s Organic Brown Sugar

¾ cup fat free milk

I used Whole Food’s Organic Fat Free Milk

3-4 ramekins bowl

I had it from buying it for $3.99 at Ross.

Stovetop

1. Fill sauce pan with ¼ of water with heat at low-medium so the water is simmering and not boiling like mad
2. Using a medium metal mixing bowl or even a medium pyrex glass bowl, place the protein powder into the bowl and place the bowl in the water filled saucepan.
3. Slowly add the fat free milk (1/4 cup) at a time while whisking the milk and protein powder together. Once the powder is mixed turn off the heat and let the bowl cool.

Egg Whites/soufflé puffiness part

1. Separate the yolk from the egg whites, placing the egg whites in a medium bowl. Use an electric mixer and whisk the egg whites till it gets foamy (like 30 seconds), then add in 1/8 cup of brown sugar. Whisk again until it thickens and when you pick up the whisk (2mins), you get a stiff peak.

Cooled Powder & Milk Mixture (aka chocolate mixture)

1. This is a good time to preheat the oven at 400F.
2. Whisk 1 tsp vanilla extract into the mixture and tbp of unsweetened cocoa to the mixture
3. Using the same whisk, break the three egg yolks and whisk evenly. Add in two spoonful of the cooled (its okay if the mixture is still a little warm) to the beatened egg yolks. Then in three parts, mix in the rest of the powder+milk (So, pour 1/3 of the chocolate mixture to the yolk, mix till its even, then repeat two more times).

Combining chocolate mixture, yolk, and egg whites

1. Add the mixture from previous step into the egg whites, again in three parts making sure that its evenly mixed every time.

Baking

1. Pour the mixture into the ranskin bowl till the line of the bowl.
2. Using another baking tray, fill water to half of the tray and place the ranskin bowl into the water bath (see picture on right)
3. Now bake for 14-16 minutes. Your protein-rich soufflé should have risen.

Disclaimer: I used a mini electric oven to bake the souffle because the gas oven was out. Should be the same temperature in the gas oven though, you might not have to use the water bath in the gas oven if you place the bowls on a cooking tray.

Looks, Texture, and Taste

It’s funny how the top of the souffle looks slightly burnt, I think I

overcooked it a bit since I had to rush it over to the mini oven from the gas oven after my apartment started smelling like gas.

Below the deceiving top layer of the souffle lays the moist and fluffy delicioso mousse-like souffle. It looks like the picture on the right, half eaten.

I can barely smell/taste the protein powder. The souffle is not too sweet and very sponge-like, just how I’d like to have my souffle. Couple this baby with your own protein ice cream and/or favorite fruit, and you’ll be in for quite a treat.

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Protein Rich Chocolate Souffle Without the Excess Fat is a post from TweakFit. TweakFit is a fitness blog dedicated to helping people get healthy and fit through proper exercise, nutrition, and injury maintenance.
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