Keto Gouda Souffle w Anchovy Lemon Pasta

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  • prep time

    prep time

    20 min

  • cook time

    cook time

    25 min

  • ready time

    ready time

    45 min

Keto Gouda Souffle w Anchovy Lemon Pasta

Classic cheese souffles are made with creamy gouda for the center of this recipe. The Keto souffles are light, fluffy, and are baked to tender perfection. Served on the side of your souffle is a lemony pasta made with anchovies and shirataki noodles. The zero-carb Keto noodles are sauteed in a pan full of butter and garlic. Lightly fried whole anchovy fillets delicately garnish your pasta. As a whole meal, this isn’t good for meal prepping. However, you can make the pasta in advance and store it in your refrigerator for 3-5 days. Then, you can make the souffles at mealtime. Garnish the dish with freshly chopped herbs, extra lemon zest, or a pinch of red pepper at your discretion.

Tips To Cut Down On Prep Time

These chef tips can help you shave off extra minutes when you’re trying to whip up dinner. When whipping egg whites, you can cut the whipping time in half by using room temperature egg whites. Room temperature egg whites allow for more incorporation of air bubbles, which is how egg whites gain their volume. Just pull your eggs out of your refrigerator about 10 minutes before you want to whip them! Also, remember to check that your mixing bowl is completely clean before pouring your egg whites in. Any hidden bits of leftover crumbs in your bowl will result in egg whites that never whip up.

Why Does My Souffle Shrink?

Unless you eat your souffle straight out of the oven, you may notice your souffle has deflated by about an inch by the time you’re ready to chow down. Don’t worry, you did nothing wrong! While many baked goods stay tall and fluffy when you use baking powder, souffles rely almost entirely on the air you whip into the batter. This is why stiff egg whites are so important to the successful baking of a souffle because they have the most air trapped inside them. When you remove the souffle from the heat of your oven, extra air escapes the souffle, which is why it sinks. Souffles have to be made fresh to maintain their appearance on the dinner table, which is why you usually only see souffles on the menu at high-end restaurants.

Jessica L.

  • Net Carbs

    5.7 g

  • Fiber

    3.5 g

  • Total Carbs

    9.1 g

  • Protein

    29.5 g

  • Fats

    42.9 g

532 cals

Keto Gouda Souffle w Anchovy Lemon Pasta

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play


  • Unsalted Butter

    Unsalted Butter

    1 teaspoon

  • Raw Egg

    Raw Egg

    2 large

  • Cream Of Tartar

    Cream Of Tartar

    ⅛ teaspoon

  • Cream Heavy Whipping

    Cream Heavy Whipping

    4 tbsp

  • Almond Flour

    Almond Flour

    4 tablespoon

  • Black Pepper

    Black Pepper

    ⅛ teaspoon

  • Italian Seasoning

    Italian Seasoning

    ¼ teaspoon

  • Baking Aids Xanthan Gum by Bob's Red Mill

    Baking Aids Xanthan Gum by Bob's Red Mill

    ⅛ teaspoon

  • Gouda Cheese

    Gouda Cheese

    ½ cup, shredded

  • Anchovy, Smoked, Canned In Oil And Drained

    Anchovy, Smoked, Canned In Oil And Drained

    2 ounce

  • Almond Flour

    Almond Flour

    4 tablespoon

  • Olive Oil

    Olive Oil

    1 teaspoon

  • Unsalted Butter

    Unsalted Butter

    1 teaspoon

  • Garlic


    2 teaspoon, chopped

  • Lemon Peel Or Zest Raw

    Lemon Peel Or Zest Raw

    ½ tsp

  • Capers


    1 teaspoon

  • Japanese White Shirataki Noodles by Yutaka

    Japanese White Shirataki Noodles by Yutaka

    8 ounce

  • Black Pepper

    Black Pepper

    ⅛ teaspoon

  • Lemon Juice

    Lemon Juice

    1 teaspoon

  • Parmesan Cheese

    Parmesan Cheese

    1 tablespoon, grated

Recipe Steps

steps 9

45 min

  • Step 1

    Prepare porcelain ramekins by rubbing ½ teaspoon of butter per serving all over the inside of each ramekin. Each ramekin should be fully greased with butter so you can see a thin, visible layer. Store the ramekins in your refrigerator until you need them later in the recipe.
    Step 1
  • Step 2

    Turn on the oven to preheat to 350 degrees. Separate the egg whites from the yolks, and set the yolks aside somewhere safe. Whip the egg whites with the cream of tartar in a stand mixer or with an electric hand mixer until you have stiff peaks. Transfer the whipped egg whites to a clean bowl and set them in your refrigerator as well.
    Step 2
  • Step 3

    Wipe your mixing bowl clean and add in the egg yolks. Whip the egg yolks until they become a pale yellow and have increased in size slightly. Then, whip in the cream. On a low setting, gently mix the flour, pepper, italian seasoning, and xanthan gum into the egg yolk batter. Remove your mixing bowl from your stand mixer and use a spatula to fold the gouda cheese into the batter.
    Step 3
  • Step 4

    Finally, fold the whipped egg whites into the souffle batter. Fold gently to keep as many air bubbles in the egg whites as intact as possible. Set the prepared ramekins on a sheet tray and pour the souffle batter into each ramekin. Once poured, you can gently rotate each ramekin the even out the batter, but don’t tap out any air bubbles.
    Step 4
  • Step 5

    Use your thumb to create a ring about ¼-inch deep into the batter around the circumference of each ramekin. Bake the souffles for 20-25 minutes. When done, there should be no liquid wiggle to the souffles and the tops will be lightly golden. Let the souffles cool for just a couple of minutes before serving. The souffle may lose some height after cooling.
    Step 5
  • Step 6

    While the souffles are baking, make the pasta. Open a can of your favorite brand of anchovy packaged in oil. Remove the anchovy fillets and use a paper towel to remove excess oil from the fish. Set aside 3 whole anchovy fillets per serving and prepare a small dish with the almond flour. For this recipe, you may want to include extra almond flour on your plate. Press the whole anchovy fillets into the almond flour, giving each fillet a light coating on each side. Heat the olive oil in a pan over medium heat. Once the pan is hot, fry the lightly breaded anchovy fillets for just 1 minute per side in the oil. Transfer the fried anchovy fillets to a clean surface to rest. Chop the remaining anchovies in small pieces.
    Step 6
  • Step 7

    Return your pan to the stove over low heat and melt the butter in the pan. Add minced garlic and chopped anchovies to the melted butter and let them cook over low heat until the butter turns golden and the garlic and anchovies are fragrant. Stir the lemon zest and capers into the butter. Let the ingredients cook over low heat for another 1-2 minutes.
    Step 7
  • Step 8

    Drain and rinse your shirataki noodles in a colander in the sink. Then, gently stir the noodles into the pan while the heat is still on low. Stir the pepper and lemon juice in with the noodles. Bring the pan to a simmer and let the noodles cook in the anchovy and lemon pasta sauce until all excess water has evaporated. The noodles will have absorbed some of the sauce and taken on a lightly browned color. Return the stove heat back down to low, and stir in the grated parmesan cheese.
    Step 8
  • Step 9

    Gently fold the noodles over in the pan with the parmesan cheese until all the noodles are coated. The parmesan cheese does not have to melt completely for this recipe. Take the pan off the stove and serve the pasta by weight. Each serving includes 1 souffle and a side of pasta with 3 fried anchovies laid on top.
    Step 9