$5 Dish: Sweet Soufflèed Omelets

ng_souffleedomelet1Pennywise Platter Thursday is tomorrow! Get those frugal and nourishing tips and recipes ready!

Springy, soft, slightly sweet eggs are whipped into fluff and cooked-starting on the stovetop and then finished in the oven. Spread a little sweet jam on top, like the raw berry jam recipe which is what we used, and you have a sweet breakfast, dinner or lunch. I love the sweet version, but I bet that savory versions would be delicious too (already have some ideas for it!). It also just happens to be gluten, grain and dairy free! I love how quickly this is to whip up too.

The other amazing aspect of this recipe is how cheap it is! Even using the best of the best ingredients, this is not very expensive to make at all, especially when you consider that you don’t have to serve as many eggs per person. I adapted this recipe from Joy of Cooking and in it, she says this about soufflèed omelets ” With the added volume of the beaten whites, you get more servings from fewer eggs and 1 egg per person satisfies most appetites.”. It certainly does seem like you are eating more than one egg!

Cost Analysis:

    Eggs-Our cost-.64 cents, average cost. 1.32
    Sugar-Asian store bought coconut sugar-.10-.20 cents
    Jam- .50 cents (estimated)

Coconut Oil-. 40 cents

Total cost: Our cost-1.74,  Average Cost: 2.42

With this as the price tag, I think it will find it’s way to our menu often! We have been eating it for dinner (it’s almost like having dessert for dinner!), and it’s nice to have some veggies sides (like salad), and toast or muffins to serve with it.

Sweet Soufflèed Omelet Serves 4

You will need something to beat the eggs with (a stand mixer or hand mixer) and an ovenproof 10-12 inch skillet (I used a cast iron skillet with great results) with a lid that can over the whole skillet (I used the one from my large soup pot).  This recipe is really quite simple, the only thing that takes a little skill is knowing how hot and long to cook it, which of course, varies a bit according to stovetop (after you’ve made a few, you will be a pro at it!). Joy of cooking says a “properly executed soufflèed omelet has a lovely brown, firm, dry exterior enveloping a soft, creamy, airy center”

    4 eggs
    3 tablespoons maple sugar, rapadura or coconut/palm sugar
    pinch of salt
    1 tablespoon coconut oil
    Jam for serving (lemon juice to thin down if needed)

Preheat the oven to 375 degrees

1-Separate the egg whites and egg yolks. Make sure to place the egg whites in a non-plastic very clean bowl and also make sure that no egg yolk gets into it.


2-In the bowl with the egg yolks, whisk in the sugar. Add a pinch of salt to the egg whites and beat until they are stiff, but not dry (you will know they are stiff when they hold their “peak” when you lift the beaters out of the mixture).

3-Prepare the pan by placing on the stovetop over medium heat and placing the coconut oil in the pan. Allow the coconut oil to melt and heat until it hot (not smoking or too hot, just hot enough to set the souflè without browning it right away).

4-While the pan is heating up, gently fold in the egg yolk mixture into the egg white mixture. ng_souffleed2When the pan is hot, add the egg mixture, spreading it evenly in the pan. Give the pan a few shakes to discourage sticking, and lower heat to low. Cover with  the lid, greased on the bottom with a little coconut oil to discourage sticking. Cook for 5 minutes.

5-Remove the lid, and place in the middle of the oven and cook for another 3-5 minutes, or until it the top sets and has little spots of brown speckled on the surface.


6-To serve, run a thin knife around the edge and turn out gently onto a platter. ng_souffleed4Top with desired topping (in this case jam), and serve right away.


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I love beautiful and simple food that is nourishing to the body and the soul. I wrote Fresh: Nourishing Salads for All Seasons and Ladled: Nourishing Soups for All Seasons as another outlet of sharing this love of mine. I also love sharing practical tips on how to make a real food diet work on a real life budget. Find me online elsewhere by clicking on the icons below!


  1. Jessie says

    So yum! I made some rhubarb-ginger butter that could work well with this! You make it look so easy – that it came out of the pan like that. I hope I do as well!

  2. gojigirl says

    Wow, that doesn’t even look like an egg dish – it looks like a giant biscuit! I can’t wait to try this! Thanks. 🙂

  3. Jen K says

    What temperature should you have the oven set at? I always want my kids to eat more eggs and this looks just like something they would love!

    KH: 375 degrees. 🙂

  4. Dr. Allison Low says

    THANK YOU, Kimi! I made this as soon as I read the recipe. It was delicious. My kids LOVED it, deemed it “cake” (we ate ours plain), and wolfed it down in minutes.

    • KimiHarris says

      Dr. Allison,

      That’s so funny, because that’s what my daughter Elena calls it too! So glad it came out well for you. 🙂

      By the way, I did one time make this as a simple dessert for some healthy minded friends. A little unconventional, but it worked!

  5. AmyK says

    Just wanted to say thanks for sharing! I made one this morning for breakfast with cherry jam and it was great – the palm sugar really add a nice carmely flavor to it. 🙂

  6. Patiences@thepatientmom.blogspot.com says

    I’m thinking of trying this later this week with a homemade beef sausage recipe that I found. My toddler is funny about eggs, but I think she’ll eat this!

  7. Linds says

    Love this! Made for breakfast this morning, but had a question. It rose nicely on the stove top but as soon as I took the lid off and put it in the oven it was flat. Any ideas what went wrong?


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