Easy Pumpkin-Maple Breakfast Souffles

1. Adjust oven rack to center position and preheat oven to 375°F In medium bowl, whisk together egg yolks, pumpkin, maple syrup, nutmeg, and pinch of salt until well combined.

2. In large clean bowl, whisk egg whites to soft peaks. Transfer one heaping spoonful (about 1/4 of the total) of whipped egg whites to the yolk mixture. Stir vigorously to incorporate. Then, pour the yolk mixture gently into whites, and fold gently with rubber spatula until just incorporated.

3. Pour souffle batter into six 6-ounce ramekins on small rimmed baking sheet. Place in oven, and immediately reduce temperature to 350°F Bake until puffed up and golden, 25 to 30 minutes. Serve immediately, with extra warm maple syrup on side.

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Nutrient	Quantity
Total fats	19.1059 g
Protein	25.152 g
Carbohydrates	41.7318 g
Energy	442.7219 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.096 g
Water	171.7426 g
Aspartic acid	2.658 g
Calcium, Ca	173.453 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.036 g
Lutein + zeaxanthin	1006 g
Fiber, total dietary	0.0286 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.044 g
Fatty acids, total saturated 22:0	0.008 g
Carotene, beta	0.0385 g
Niacin	0.2004 mg
Vitamin A, RAE	320.0069 g
Fatty acids, total trans-polyenoic	0.024 g
Arginine	1.64 g
Riboflavin	1.6761 mg
Fatty acids, total trans-polyenoic 22:4	0.026 g
Tocopherol, beta	0.02 mg
Fatty acids, total polyunsaturated 15:0	0.016 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.072 g
Fatty acids, total saturated 20:1	0.054 g
Glutamic acid	3.346 g
Sodium, Na	291.222 mg
Fatty acids, total saturated 16:1 undifferentiated	0.4039 g
Total lipid (fat)	19.1059 g
Manganese, Mn	1.8048 mg
Fructose	0.312 g
Proline	1.024 g
Fatty acids, total saturated 16:0	4.4687 g
Fatty acids, total polyunsaturated 16:1 t	0.006 g
Fatty acids, total saturated 8:0	0.008 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	3.062 g
Sucrose	34.992 g
Choline, total	588.5721 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.024 g
Fatty acids, total polyunsaturated 18:1 t	0.046 g
Sugars, total	37.0201 g
Serine	1.942 g
Fatty acids, total saturated 10:0	0.012 g
Fatty acids, total saturated 18:0	1.6228 g
Fatty acids, total saturated 20:4 undifferentiated	0.376 g
Vitamin B-6	0.3414 mg
Selenium, Se	61.7622 g
Ash	2.4052 g
Vitamin D	164 IU
Fatty acids, total saturated 18:1 undifferentiated	6.8308 g
Pantothenic acid	3.0876 mg
Phenylalanine	1.36 g
Copper, Cu	0.1562 mg
Betaine	0.6 mg
Thiamin	0.1201 mg
Retinol	320 g
Methionine	0.76 g
Iron, Fe	3.5702 mg
Carbohydrate, by difference	41.7318 g
Phosphorus, P	397.4929 mg
Folate, total	94.1045 g
Dihydrophylloquinone	0.2 g
Tocopherol, gamma	1.0007 mg
Fatty acids, total saturated 4:0	0.008 g
Alanine	1.47 g
Cholesterol	744 mg
Valine	1.716 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.046 g
Fatty acids, total saturated 18:2 undifferentiated	3.1207 g
Glycine	0.864 g
Glucose (dextrose)	1.7 g
Fatty acids, total saturated 14:0	0.0974 g
Zinc, Zn	3.465 mg
Isoleucine	1.342 g
Tocopherol, delta	0.12 mg
Fatty acids, total saturated 12:0	0.0005 g
Fatty acids, total polyunsaturated	3.8327 g
Fatty acids, total saturated 14:1	0.014 g
Tocotrienol, gamma	0.02 mg
Fatty acids, total polyunsaturated 17:1	0.024 g
Leucine	2.172 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.024 g
Tocotrienol, alpha	0.12 mg
Vitamin A, IU	1080.1403 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.014 g
Folate, DFE	94.1045 g
Tryptophan	0.334 g
Vitamin C, total ascorbic acid	0.0041 mg
Phytosterols	0.0853 mg
Fatty acids, total polyunsaturated 16:1 c	0.396 g
Fatty acids, total polyunsaturated 18:1 c	6.776 g
Fatty acids, total saturated 20:0	0.006 g
Tyrosine	0.998 g
Vitamin B-12	1.78 g
Vitamin K (phylloquinone)	0.6 g
Fatty acids, total saturated	6.2919 g
Histidine	0.618 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.024 g
Fatty acids, total monounsaturated	7.327 g
Threonine	1.112 g
Folate, food	94.1045 g
Fatty acids, total polyunsaturated 17:0	0.044 g
Vitamin D (D2 + D3)	4 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.002 g
Cryptoxanthin, beta	18.0908 g
Vitamin D3 (cholecalciferol)	4 g
Vitamin E (alpha-tocopherol)	2.1 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.116 g
Fatty acids, total trans	0.076 g
Fatty acids, total trans-monoenoic	0.052 g
Magnesium, Mg	36.8516 mg
Lysine	1.824 g
Potassium, K	403.6813 mg
Cystine	0.544 g
Fluoride, F	2.2 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Pumpkin puree	0.75 cup	0	0	0
Maple syrup	3 tablespoons	156	40.224	0.036
Egg	4	286	1.44	19.02
Nutmeg	1 pinch	0.7219	0.0678	0.0499