Tender Apple Soufflé

Name: Tender Apple Soufflé
Cook time: 34 min
Total time: 34 min
Yield: 1 dish
Ingredients: Apples; Egg; Greek yogurt

A tender baked dessert made with one apple, egg, and Greek yogurt is light and satisfying. It provides protein and fiber, so it is filling.

Ingredients

Include ingredient	Ingredient	Qty, g
Include ingredient: Apples	Apples	Ingredient quantity for Apples in g
Include ingredient: Egg	Egg	Ingredient quantity for Egg in g
Include ingredient: Greek yogurt	Greek yogurt	Ingredient quantity for Greek yogurt in g

	Product release:	240
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Cooking time, minutes

34
	Slice	2
	Blend or grind	2
	Cool down	5
	Bake in the oven	25

Macronutrients in 100 g

Proteins	4.5
Digestible proteins	4.3
Fats	4
Plaid	1.5
Net carbohydrates	7.9
Fructose	3.7
Calories	72 kcal
Indexes
Glycemic index	26.8
Glycemic load	3.7
Insulin index, II	43.8
Disease inflammatory index, DII	-0.48
Antioxidant, ORAC	1 989

Calories per dayGenderGrowth

Weight loss	Detention	Set
7%	5%	4%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (2)
Reduce the amount carbohydrates Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
B7	1616144021
B2	1112102351
B4 (Choline)	1013132363
B12	101010981
B5	7761241
B13	666171?
B6	5541121

Minerals

Nutrient	% of RDA
Fructose	??????
Phosphatidylcholine	777755???
Calcium D-Glucarate	3838761893819
Probiotics	17171733?3
Selenium	1414132582
Phosphorus	9991363
Quercetin	99142811
Prebiotics	88816?8
Iron	632531
Coenzyme Q10	5551511

Lipids

Nutrient	% of RDA
Cholesterol	404040159?79
Oleic acid (Omega-9)	20252235?27
Arachidonic acid (AA, Omega-6)	8251750?5
Palmitic acid (Saturated)	5557?10

Amino acids

Nutrient	% of RDA
Tryptophan	1521215382
Lysine	1116163384
Isoleucine	1014143074
Methionine	912122496
Leucine	812122583
Tyrosine	710724124
Phenylalanine	7101021124
Threonine	7101021??
Cysteine	6882085
Selenocysteine	6651032
Alanine	6131332??
Valin	69918?3
Histidine	56614?3

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Inventory: Oven

253

Servings: 1 (1 serving ≈ 240 gram)

Digestion time: 3 hour

Complete protein: ✔

Peel apples (150 g), remove the core, and cut the flesh into pieces. Blend apples with egg (50 g) and greek yogurt (40 g) until smooth.

Pour the mixture into a glass or heatproof dish.

Bake in an oven at 180°C for 20–25 minutes, until set. Cool slightly before serving.

Published: 11.09.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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