About Me

Vivica Menegaz

Nutritionist, Author, & Blogger

Hi I am Vivica, welcome to my blog! I am a certified nutritionist and the creator of the Healing Foods Method. My philosophy of healing is to let the right foods delight you, nourish you and make you healthy!

Keto Chocolate Souffle’


Keto Chocolate Souffle’: Heaven in a bite!

The holidays are coming! And so are temptations! I want to do a good deed today: help you stay Keto Paleo through these perilous times!

Yes! By having some really easy and decadently delicious keto dessert recipes on hand it will be a lot easier to stay away from the really bad stuff…..sugar and gluten!

This souffle’ has great nutrition value! Lots of good fat and protein and some fiber too. The unsweetened chocolate makes it also just sweet enough for a treat without overindulging the sweet flavor and spiking your insulin!

I hope this dish will make you and your family feel keto-indulgent!

Serve with Coconut Whipped Cream!

Special equipment: a 5 1/2- to 6-cup glass or ceramic soufflé dish

About Lakanto the Monk Fruit sugar

I have been using ehrythrol for a couple of years as it was the only sweetener which did not spike my blood sugar…

Now I found a better alternative: Lakanto.

Lakanto is a zero-calorie sugar substitute that tastes and cooks like sugar, but with one big difference: its zero calories and zero glycemic index won’t affect your blood sugar levels. Unlike most fruits, whose sweetness comes from fructose, Monk Fruit’s sweetness comes from natural mogrosides that are much sweeter than sugar. Modern research shows that Monk Fruit extract does not elevate blood sugar or insulin, making it a perfect sweetener for blood sugar and weight management.

Using the best cacao for your recipe!

I am so lucky to have a lot of amazing friends who create amazing products!

My lovely friend Cynthia imports simply the best raw cacao your money can buy!

La ChocoTia sources only the highest quality cacao available on the planet – Ceremonial Grade Cacao. We use a wild variety that is grown in its traditional habitat, hand-prepared by indigenous people in Guatemala and Peru.

We sustain this superior quality by maintaining a personal relationship to our source and by keeping this a small-scale operation, which makes each batch of Ceremonial Grade Cacao unique.

You can not easily find cacao this pure, sustainable, and TASTY anywhere else!

You can learn more about the benefits of cacao on their site La ChocoTia


4.4 from 5 reviews
Keto Chocolate Souffle'
Nutrition Information
  • Serves: 4 servings
  • Serving size: 1 serving
  • Calories: 320
  • Fat: 25gr
  • Carbohydrates: 3.4gr NET
  • Fiber: 6.2gr
  • Protein: 11gr
  • 1 tablespoon butter for buttering dish
  • ⅓ cup Lakanto Monk Fruit sugar plus additional for sprinkling
  • 5 oz unsweetened chocolate
  • 3 large egg yolks at room temperature
  • 6 large egg whites
  • Accompaniment: coconut whipped cream
  1. Preheat oven to 375°F.
  2. Generously butter soufflé dish.
  3. Melt the unsweetened chocolate in a metal bowl set over a saucepan of simmering water, (bain marie) stirring constantly until fully melted.
  4. Remove bowl from heat and whisk in yolks with a fork, the mixture will harden.
  5. Whisk whites with a pinch of salt in a large bowl with an electric mixer at high speed gradually adding the ⅓ cup Lakanto a little at a time, continuing to whisk until whites just hold stiff peaks.
  6. Stir about 1 cup egg whites into chocolate mixture to lighten, then add the mixture to remaining whites, folding gently but thoroughly with a silicone spatula.
  7. Pour into soufflé dish and run the end of your thumb around inside edge of soufflé dish (this will help soufflé rise evenly).
  8. Bake in middle of oven until puffed and crusted on top but still jiggly in center, about 20 minutes. Serve immediately.

PS If you liked this recipe rate it below!! 🙂


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Comments 28

  1. I like Lakanto Monk Fruit Sweetener, too. I like how it browns and how it tastes mildly fruity. This souffle looks stunning. I can’t wait to try and thank you for linking to my whipped coconut cream post. Sharing on social media.

  2. Jen says:

    Can’t wait to try it! What size soufflé dish?

    • The Nourished Caveman says:

      Hey Jen, look at the link it shows you exactly what dish to use!!

    • Terese says:

      I don’t see the size of dish, either. I imagine, a smaller one, though.

  3. Lucky me says:

    Looks very good. Can’t wait to make it.
    I never heard about Monkfruit sweetener. I hope it’s safe for diabetic people. Thank you much for the Recipe.

    • The Nourished Caveman says:

      Yes the monkfruit is great for diabetics!! 0 glycemic index!!

  4. Steven says:

    Looks really interesting.

  5. Gemma says:

    I would like to try to make this souffle in single servings so everyone can have their own little souffle. How long do I have to bake them then do you think?

    • The Nourished Caveman says:

      Hi Gemma, I in small ramekins would take around 12 to 15 min. Same temp!

  6. Min says:

    I would love to make this but I just bought a new bag of erythritol. I don’t want to splurge on the Monkfruit sweetener just yet – do you know if the recipe would work with erythritol instead?

    • The Nourished Caveman says:

      Yes it would, just sub for the same amount as called in the recipe!!

  7. Katrina M Perry says:

    What would be the cooking directions if I used one family size (pie?) pan?
    Looks amazing!
    Thank you!

    • The Nourished Caveman says:

      You need a deep dish for the souffle, a pie pan will not work Katrina 🙁

  8. Stacy says:

    Isn’t there a substitute for the monk sugar? I live in a small town and can’t get stuff like this here.

  9. Dee Martin says:

    I made these last nights and thought 20 minutes was too long for 4 small soufflé dishes and it was. They were totally dried out and inedible. What a disappointment. I make flourless molten lava cakes often, in standard muffin tin which only bake 8 minutes. I will try this recipe again but cut the time in half.

    • The Nourished Caveman says:

      I am sorry it happened….I think it has to do with oven temperatures. Unfortunately I have an older electric oven, and because of time constraints I do not always make the recipes more than twice or in different ovens before publishing it 🙁

  10. ray says:

    Great recipe! Was wondering if I can use Cacao powder as oppose to the Chocotia chocolate? If so, how would you modify the recipe?

    • The Nourished Caveman says:

      Ray you can use unsweetened baking chocolate instead.

  11. Rebecca says:

    This mixture was so thick and hard to incoperate the whites, in the oven now, hope it turns out…

  12. While the keto diet is low in sugar, that doesn’t mean you have to give up desserts entirely ? or chocolate, for that matter. With a few tweaks and a few flour substitutes, you can have your chocolate and eat it too.

  13. Claire says:

    Rather than use unsweetened chocolate and airy sweetener, can you just substitute Lillys chocolate?

    • The Nourished Caveman says:

      Sure. That didn’t exist whenI created the recipe.

  14. Bev says:

    More pictures please …. I think it would be really beneficial if pictures were included on how the ingredients should look after putting it into the soufflé pan before placing it in the oven. Should it be half way up the soufflé pan? Never mentioned on how it should look after all being incorporated.

    • The Nourished Caveman says:

      Yes the “dough” should be about half way up the pan. Souffle’ grows incredibly and it needs plenty of space to rise.

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