A few years ago, I posted this recipe for mini omelet soufflés on my Instagram account to rave reviews.  I was on Weight Watchers at the time and most of the ingredients for this recipe were 0 points.  The whipped topping made from fat free cottage cheese and low fat sour cream added 1 or 2 points per serving.  They are low fat, low calorie, vegetarian, healthy, yet tasty and indulgent.  Enjoy these for breakfast or brunch.

Mini Omelet Soufflés


  • ¼ cup red onion, chopped
  • ¼ cup red pepper, chopped
  • ½ small zucchini, diced
  • 4 eggs
  • 2 tablespoons whipped topping made from fat free cottage cheese and low-fat sour cream*
  • 1 large garlic clove, minced or squeezed through a garlic press
  • 2 tablespoons chives, snipped
  • salt and pepper to taste
  • garlic powder, to taste
  • pinch of red pepper flakes

Preheat oven to 350 degrees.  Spray a non-stick 6-cup muffin pan with Pam.

Spray a non-stick skillet with Pam, then heat for a minute. Sauté the onion, red pepper, and zucchini until softened, about 5 minutes.  Allow to cool for a few minutes.

Place eggs into a large mixing bowl and beat until frothy.  Add the sautéed veggies, the whipped topping, garlic, chives, salt and pepper, garlic powder, and red pepper flakes.  Beat all together well with a fork or electric mixer for a few minutes.

Spoon the egg mixture into the prepared muffin pan, filling each muffin cup about ¾ full.

Place in preheated oven and bake for about 20 to 25 minutes or until puffed and golden brown.  Remove from oven and serve immediately, if possible.  The mini soufflés will deflate after a few minutes, but they will still be delicious.  You can refrigerate them for a day or two and reheat, if desired.

Notes: *To make the whipped topping, place 1 cup of fat free cottage cheese and 2 tablespoons of low fat sour cream into a food processor and process until smooth and creamy.  You will have extra whipped topping. You can use it to make a fruit parfait.

3 servings