Carrot Soufflé
Carrot Soufflé is a light, fluffy, baked dish that transforms humble carrots into an elegant side or dessert. Typically made from puréed carrots, eggs, sugar, butter, and a touch of flour or cornstarch, it often has a hint of warm spices like cinnamon or nutmeg. While soufflé techniques are French in origin, this sweet, custard-like version is a beloved staple in American Southern and holiday cuisine.
🍽️ Nutrition at a glance
This dish is generally high in carbohydrates from the carrots and added sugar, with a moderate amount of fat from butter and eggs, and a small boost of protein from the eggs. It provides a good source of vitamin A (from beta-carotene) and some fiber, with a rough calorie ballpark of 200-300 calories per generous serving.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 3.5 g |
| Carbs | 28 g |
| Fat | 10 g |
| Fiber | 4 g |
| Sugar | 15 g |
| Sodium | 320 mg |
| Vitamin A | 12000 IU |
| Potassium | 400 mg |
| Calcium | 80 mg |
| Iron | 1.2 mg |
| Vitamin C | 6 mg |
| Vitamin K | 10 mcg |
| Magnesium | 25 mg |
| Phosphorus | 60 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a fascinating example of how a classic French technique was adapted into a comforting, home-style American dish, often served at Thanksgiving. Nutritionally, it's unique for being a vegetable-based soufflé that leans sweet, making it a bridge between a savory side and a dessert.
