Spinach & Potato Puffs

These low-calorie veggie potato soufflés can serve as a side dish or light meal.

Kelly Brisson

Also see Southwestern Potato Skins.

Prep Time
15 min
Cook Time
30 min
45 min


  • 4 eggs, separated
  • 1 large white potato, 
peeled and diced
  • 1 10-oz pkg frozen 
chopped spinach, thawed
  • 2 tbsp olive oil
  • 1/2 yellow onion, diced
  • 1 clove garlic, minced
  • 3 tbsp white whole-
wheat flour
  • 1 cup whole milk
  • 1/4 tsp each ground nutmeg and 
black pepper
  • 1½ cups shredded cheddar cheese


  1. Add egg whites to a mixing bowl and place in refrigerator to keep cold. In a separate bowl, beat egg yolks and set aside at room temperature. Ensure that oven rack is in middle position and preheat oven to 375°F.
  2. Fill a small saucepan with water and bring to a boil on medium-high. Add potato, return to a boil and cook for 10 minutes. Drain potato and add back to dry pot. Heat on medium-high for about 2 minutes, until dry. Set aside.
  3. Squeeze as much liquid from spinach as possible and set aside. In a large saucepan, heat oil on medium-high. Add onion and garlic and sauté until soft, about 1 to 2 minutes. Add flour and cook for an additional 1 to 2 minutes.
  4. Whisk milk slowly into onion mixture until smooth and mixture thickens, about 1 to 2 minutes. Add nutmeg and pepper. Gradually add cheese, mixing until incorporated. Remove mixture from heat. Temper egg yolks by adding about ½ cup hot cheese sauce to yolks, beating constantly. Then whisk egg yolk–cheese mixture back into cheese sauce, beating constantly until incorporated and smooth, about 1 minute.
  5. In the bowl of a large food processor, add potato, spinach and cheese sauce; purée for 30 seconds to 1 minute, until smooth.
  6. Remove egg whites from refrigerator. Beat with an electric mixer on high speed until stiff peaks form, about 3 minutes.
  7. Using a spatula, gently fold egg whites into spinach mixture. Mist 8 6-oz ramekins with cooking spray. Fill each ramekin with spinach mixture, until about ½ inch from the top. Place ramekins directly on middle oven rack and bake for 25 to 30 minutes, until well browned. (Soufflés will rise.)

Nutrition Information

  • Serving Size 1 puff
  • Calories 177
  • Carbohydrate Content 14 g
  • Cholesterol Content 112 mg
  • Fat Content 8 g
  • Fiber Content 2 g
  • Protein Content 12 g
  • Saturated Fat Content 2 g
  • Sodium Content 238 mg
  • Sugar Content 3 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g