Maple-Carrot Souffle Cups

Katie Newell,
  • Yield: 12 pieces


1pound carrots, peeled and trimmed (6 – 8 if average sized)
1/2cup pecans, crushed or pulsed in a mini food processor
3 eggs
1/3cup maple syrup
4tablespoons butter (½ stick), room temperature
1/4cup whole wheat flour
2teaspoons vanilla extract
1teaspoon baking powder
1teaspoon ground cinnamon
1/2teaspoon ground nutmeg
1/4teaspoon salt


  1. Preheat oven to 350 degrees.
  2. In a small saucepan, bring one inch of water just to a boil. While water heats, cut carrots into thirds.  When water reaches a boil, reduce heat to medium-high and add carrots. Let carrots cook for 10 – 15 minutes, until tender but not mushy.
  3. While carrots cook, whisk 3 eggs in a large mixing bowl. Add maple syrup and next seven ingredients (through salt) and stir well to combine.
  4. When carrots are tender, use an immersion (hand held) blender or transfer to countertop blender and puree until smooth. Add carrots with egg mixture and stir to combine.
  5. Line muffin tin with foil liners. Place about ¼ cup mixture into each cup. Bake for 45 – 60 minutes, until soufflés are slightly browned and an inserted toothpick comes out clean. Once cool, store tightly wrapped in the refrigerator for up to one week or freeze for up to three months.

Katie Newell,