Hearty FiberFULL Breakfast Soufflé


Your AM just got a lil bit tastier with this cheesy, high-fiber  breakfast recipe. Take an hour to prepare and enjoy all week! #FFACTORAPPROVED

Ingredients (Serves 12):

  • 1 tsp canola oil
  • 8 oz. chicken or turkey sausage
  • 8 oz. mushrooms, sliced
  • 2 cups skim milk
  • 3 large eggs
  • 2 cups egg whites (or egg substitute)
  • 1 tsp dry mustard
  • 1/2 tsp freshly ground black pepper
  • 1/4 tsp salt
  • 1/4 tsp ground red pepper (cayenne pepper)
  • 16-20 high fiber crackers
  • 1 cup (4 oz.) reduced-fat shredded cheddar cheese
  • Dash paprika



  1. Spray a large nonstick skillet with cooking spray and heat over medium-high heat. Add sausage and mushrooms. Cook 5-10 minutes or until browned, stirring and breaking sausage to crumble. Remove from heat and cool.
  2. In a large bowl, combine milk, eggs, egg whites and spices. Stir with a whisk until light and fluffy.
  3. Break crackers into roughly 1-inch pieces. Add sausage and half of cheddar cheese to milk mixture. Stir to combine. Add cracker pieces and carefully pour mixture into a 13 x 9–inch baking or 3-quart casserole dish coated with cooking spray.
  4. Spread egg mixture evenly in baking dish, sprinkle with remaining ½ cup cheese. Cover and refrigerate 8 hours or overnight.
  5. Preheat oven to 350°.
  6. Remove uncooked soufflé from refrigerator; let stand 30 minutes. Sprinkle soufflé with paprika.
  7. Bake uncovered at 350° for 35-45 minutes or until set and lightly browned. Let stand 10 minutes before serving.

 Per serving: 120 calories, 5g fat, 10g carbohydrate, 6g fiber, 10g protein