March is maple syrup time in Michigan where I was born and raised. Those first few days of warm weather start the sap running and the making of that sweet golden liquid. If you go a step further and boil the syrup until it thickens it crystallizes as it cools and you have maple sugar. I’ve used maple sugar in this recipe because I think maple and sweet potato go so well together. Don’t let a souffle scare you, go ahead and give this recipe a try. It’s really not difficult and the results are impressive.


  • 1 large sweet potato, peeled and cut into chunks
  • 2 medium apples, cored, peeled and cut into chunks
  • 1/2 cup water
  • 1 tsp cinnamon
  • 1/4 tsp ginger
  • 1/2 tsp fine sea salt
  • 3 tbsp maple sugar
  • 1 egg yolk plus 4 egg whites
  • 2 tbsp whole wheat pastry flour

Topping Ingredients: (optional)

  • 2 tbsp pecans, chopped
  • 1 tsp butter
  • 1 tbsp maple sugar
  • 1 tbsp whole wheat pastry flour


  1. Place the cut up potato in a medium sized pot and cover with water. Over high heat bring to a boil. Reduce heat to a simmer and cook, about 15 minutes or until the potato chunks are soft when pierced with a fork. Drain off the water and let cool.
  2. While the potato is cooking, place the cut up apples, cinnamon, ginger and water in another pot over high heat until the water is boiling. Reduce heat to a simmer, cover and cook about 15 minutes or until the apples are soft and cooked through. Remove the cover and let cool.
  3. While the potatoes and apples are cooling, mix the topping ingredients with a fork ( if using) and set aside.
  4. Preheat oven to 400 degrees. Prepare 6 ramekins (6-7 ounce) by placing a drop of oil into each and with your fingers or a brush spread it thoroughly around the dish. Place the ramekins on a baking sheet.
  5. In a food processor, puree the cooked potatoes, apples, salt and 3 tablespoons maple sugar until smooth and there are no longer any lumps. You may need to stop and scrape down the sides of the bowl a couple of times.
  6. When the mixture is smooth add the egg yolk and 2 tablespoons flour and process again until combined.
  7. Whisk or beat with an electric mixer the egg whites  in a bowl until soft peaks form.

    Fold in 1/3 of the beaten egg whites at a time

  8. Fold 1/3 of the beaten egg whites into the potato mixture. When mostly combined add in another 1/3  of the egg whites and gently fold in again until mostly combined. Add the remaining 1/3 of the egg whites and fold until combined. It’s ok to have some egg white still showing, you don’t want to over mix.

    Divide the puree evenly among the ramekins

  9. Divide the mixture evenly into the prepared ramekins and sprinkle the pecan topping over the dishes.
  10. Bake 15 minutes.
  11. Serve immediately as the souffle will fall as it cools.

Nutritional Info:

Makes 6 souffles.

Serving size 1 souffle.

Nutrients per serving:  Calories: 98, Cal. from Fat: 8.5, Total Fat: .5g, Sat. Fat: 0g, Carbs: 20g, Fiber: 1.5g, Sugars: 12.5g, Protein: 3.5g, Sodium: 50.5mg, Chol: 35mg


Souffles do not save well.  These should be eaten immediately after baking.

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  1. Sheena says:

    This recipe is absolutely yummy and my kids loved it also. I was able to save mine and reheat this morning and its still pretty light and fluffy. This recipe is a keeper. Thanks!!

    • Kristy says:

      That’s great Sheena. I’m so glad you and your kids liked the souffle. It’s a favorite of mine too. Thanks for the info on how it holds up the next day (I never have any left to find out). ~Kristy


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