Skip to main content New this month
Get the Allrecipes magazine

Individual Pumpkin Souffles

Rated as 3.88 out of 5 Stars

"These velvety smooth pumpkin custard cups are a stunning tribute to fall. Top with a little fat-free whipped topping for a guilt-free indulgence."
Added to shopping list. Go to shopping list.


servings 103 cals
Original recipe yields 8 servings


{{model.addEditText}} Print
  1. Preheat oven to 300 degrees F. Lightly spray 8 4-ounce ramekins with nonstick spray.
  2. In a medium bowl, lightly beat eggs and egg whites. Add the pumpkin and mix well. Blend in the fructose or sucralose, salt, cinnamon, evaporated milk, and vanilla. Fill each ramekin with 1/2 cup mixture. Place the ramekins in a baking dish and add enough warm water to come 2/3 of the way up the cups.
  3. Bake 40 minutes or until knife inserted in center of custard comes out clean. Remove from oven. Serve warm or room temperature and top with fat-free whipped topping, if desired.


  • Note
  • This recipe is optimal for Phase 2 of the South Beach Diet.
  • Copyright© 2003 Waterfront Media, Inc. All rights reserved.
  • See more from The South Beach Diet Online.

Nutrition Facts

Per Serving: 103 calories; 1.5 g fat; 16.6 g carbohydrates; 5.6 g protein; 50 mg cholesterol; 86 mg sodium. Full nutrition


Read all reviews 5
Most helpful
Most positive
Least positive

I enjoyed the taste of this dessert...and glad that it is "legal" on South Beach. However, it took longer to cook than the recipe states. I saw that someone else had the same experience, so I ...

I served this for our Thanksgiving dessert. It was great. Tastes just like pumpkiin pie without the crust. Since I'm not good at pumpkin pie crusts (usually soggy)and I like the filling best ...

Creates a bland dish that is not a souffle. Cooking temp is too low and time is too long. The result will be part custard, part semi-risen souffle. husband's favorite dessert. We've been on the South Beach diet for almost a year now. I've lost 110lbs and he's lost 50. The dessert is the best.

These were the perfect dessert!