Pumpkin Soufflé made Dairy-Free, Gluten-Free, and Paleo-Friendly


A soufflé is a baked egg-based dish that originated in eighteenth century France. It contains egg yolks for richness and whipped egg whites for lift. Most soufflé recipes contain milk, cream, or cheese, but they don’t need to. This pumpkin soufflé for example, is completely dairy-free! It’s rich not only from the eggs, but also from the smooth consistency of pumpkin. The recipe was shared with us by a reader way back in 2006, but we’ve since given the post an update.

Paleo Pumpkin Soufflé Recipe - dairy-free, gluten-free, soy-free, and flourless! Lightly sweet and savory.

Special Diet Notes: Paleo Pumpkin Soufflé

By ingredients, this recipe is dairy-free / non-dairy, gluten-free, grain-free, peanut-free, soy-free, vegetarian.

Paleo Pumpkin Soufflé (Dairy-Free & Gluten-Free)
Prep time
Cook time
Total time
This recipe is very rich in pumpkin, and has just two eggs, so it's a bit like crustless pumpkin pie meets fluffy soufflé in consistency. It's only a touch sweet, and works as a savory side. But you can use a sweetened milk beverage if you want it a touch sweeter.
Recipe type: Side
Cuisine: French
Serves: 8 servings
  • 3 tablespoons oil (your favorite type for baking)
  • 2 tablespoons honey (can sub maple syrup)
  • 1 teaspoon ground nutmeg
  • Pinch salt
  • 12 ounces pumpkin puree (about 1½ cups)
  • 1 cup plain, unsweetened, or vanilla dairy-free milk beverage
  • 2 eggs, separated
  • ⅓ cup chopped or sliced almonds (optional)
  • ⅓ cup raisins (optional)
  1. Preheat your oven to 350ºF, and grease a 2-quart baking dish.
  2. In a large bowl, vigorously whisk together the oil, honey, nutmeg, and salt until the mix becomes cloudy. Add the pumpkin, milk beverage, and egg yolks, and mix to combine.
  3. In another bowl, beat the egg white until stiff peaks form.
  4. Fold the egg whites, almonds (if using), and raisins (if using) into the pumpkin mixture.
  5. , fold into pumpkin mix along with almonds and raisins.
  6. Transfer the pumpkin mixture to your prepared baking dish.
  7. Bake the soufflé for 45 to 60 min or until firm, serve warm.
If Using Fresh Pumpkin: Seed and peel the cooking pumpkin or squash (like kabocha) and cut the flesh into cubes. Steam it for 15 to 18 minutes, or until very tender. Mash or puree it in your food processor.

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About Author

Alisa is the founder of GoDairyFree.org, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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