Dukan Diet Recipe: Tofu Soufflé

Here is a simple recipe for a soufflé that can be eaten by vegetarians but which can of course be enjoyed by meat eaters too.  It can be eaten for breakfast, lunch or dinner or even brunch.

It isn’t as time consuming as a normal soufflé recipe as you don’t need to beat the egg whites until stiff and then fold them in.

I’ve given the ingredients for a plain tofu soufflé which is an all days any phase recipe but there are so many different ways that you can add different flavor according to your mood!




If you are wanting something a little hot and spicy you could add a little curry or chili powder to the egg mix or you could spice up the tofu slices when you fry them.

Herbs also make great flavorings too and they can be mixed and matched to your choosing.  Adding a couple of finely chopped scallions or spring onions also works well and non vegetarians can of course add a little meat, fish or seafood as desired.

Plain Tofu Soufflé

Ingredients (Serves 1)

  • 1 large egg
  • Four small slices of tofu (approximately 2″ x 2″ x 1/4″) in thick, fried in Pam or other non stick spray.
  •  1 rounded tablespoon  of fat free Greek yogurt
  • 1 teaspoon of olive oil
  • Sea salt and freshly ground black pepper to season

Method

  1. Preheat oven to 350°F, 175°C, Gas Mark 4.
  2. Fry the tofu slices in a little of the olive oil and season with some sea salt and freshly ground black pepper.
  3. Mix the egg with the yogurt in a bowl adding more seasoning if desired.
  4. Grease the inside of a ramekin dish with the remaining oil.
  5. Assemble your soufflé starting with a little egg then a layer of tofu.  Pour in the rest of the egg mixture and top with a layer of tofu.
  6. Cook for around 20 minutes and then check the center using a skewer or toothpick to make sure it is cook through.
  7. Remove from dish and serve!

5 Responses to “Dukan Diet Recipe: Tofu Soufflé”

  • Mary S on October 21, 2014

    Back again and actually looking forward to restarting Dukan. This recipe looks great–I bet it could also be made in a sweet version.
    Glad to be back; thank you again for all that you do for us.

    • Amber on October 22, 2014

      Welcome back Mary:)

      A:)x

  • Brenda on March 29, 2013

    Oh my gosh … you are a god sent for me… I’ve finally found a site that has most of the answers to my questions… Thankyou,thankyou,thankyou…I’ve been on this plan a few years ago and never found as many vegan options. At the time I tried the diet was still eating meat… I did very well lost 40 lbs. But have changed my eating abit and would rather not be eating as much meat if any. going to try to adjust the diet plan steering more towards vegan… I hope it works as well. by the way going back to my old ways of eating packed the pounds back on(unfortunately). Thanks again …

    • Amber on March 29, 2013

      Hi Brenda

      You’re very kind:) If you’ve got any questions you can’t find an answer to just post a comment on a post or use the Contact page to email me.

      Good luck

      Best wishes

      Amber:)

  • Dukan Diet Recipe: Tofu Soufflé | thedukandietsite.com | SDiet.com on July 11, 2012

    You are supplying such a lot of useful information in your posts that is useful to the visitors to my site.

    Thanks

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