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Individual Pumpkin Souffles

Individual Pumpkin Souffles

"These velvety smooth pumpkin custard cups are a stunning tribute to fall. Top with a little fat-free whipped topping for a guilt-free indulgence."
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servings 103 cals
Serving size has been adjusted!
Original recipe yields 8 servings


  • Calories:
  • 103 kcal
  • 5%
  • Fat:
  • 1.5 g
  • 2%
  • Carbs:
  • 16.6g
  • 5%
  • Protein:
  • 5.6 g
  • 11%
  • Cholesterol:
  • 50 mg
  • 17%
  • Sodium:
  • 86 mg
  • 3%

Based on a 2,000 calorie diet

See full nutrition

Nutritional Information

1 Serving
Servings Per Recipe:
Amount Per Serving
  • * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
  • (-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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  1. Preheat oven to 300 degrees F. Lightly spray 8 4-ounce ramekins with nonstick spray.
  2. In a medium bowl, lightly beat eggs and egg whites. Add the pumpkin and mix well. Blend in the fructose or sucralose, salt, cinnamon, evaporated milk, and vanilla. Fill each ramekin with 1/2 cup mixture. Place the ramekins in a baking dish and add enough warm water to come 2/3 of the way up the cups.
  3. Bake 40 minutes or until knife inserted in center of custard comes out clean. Remove from oven. Serve warm or room temperature and top with fat-free whipped topping, if desired.


  • Note
  • This recipe is optimal for Phase 2 of the South Beach Diet.
  • Copyright(C) 2003 Waterfront Media, Inc. All rights reserved.
  • See more from The South Beach Diet Online.

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Read all reviews 5
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I enjoyed the taste of this dessert...and glad that it is "legal" on South Beach. However, it took longer to cook than the recipe states. I saw that someone else had the same experience, so I ...

I served this for our Thanksgiving dessert. It was great. Tastes just like pumpkiin pie without the crust. Since I'm not good at pumpkin pie crusts (usually soggy)and I like the filling best ...

Creates a bland dish that is not a souffle. Cooking temp is too low and time is too long. The result will be part custard, part semi-risen souffle. husband's favorite dessert. We've been on the South Beach diet for almost a year now. I've lost 110lbs and he's lost 50. The dessert is the best.

These were the perfect dessert!

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