Gluten-Free, Lactose-Free & SIBO-Friendly Spinach Soufflé – Perfect for Family Gatherings
A light, airy spinach soufflé is an elegant and comforting dish that works beautifully as a side or main for family meals, parties, or gatherings — and this version is adapted to be gluten-free (no wheat / no TACC) and lactose-free, while still being rich in flavor and easy on digestion for many people managing SIBO.
Why It’s Great for SIBO & Digestive Sensitivity
Gluten-free (avoid wheat/flour that can trigger symptoms in sensitive guts)
Lactose-free to reduce dairy-related fermentation discomfort
Uses simple, whole-food ingredients that are generally better tolerated
Soft texture that’s gentle on digestion
Ingredients (Serves ~6-8)
Fresh spinach (cooked and drained)
Eggs (separated into yolks and whites)
Lactose-free milk or unsweetened plant milk (e.g., almond, oat)
Light thickener such as gluten-free flour or cornstarch
Salt, pepper, nutmeg for seasoning
Optional lactose-free cheese for flavor (if tolerated)
Instructions
Prepare the spinach: Cook fresh spinach until wilted, then squeeze out excess liquid.
Make the base: In a small saucepan, warm the lactose-free milk with your chosen thickener (like gluten-free rice flour), whisking until it begins to thicken gently. Remove from heat.
Mix in yolks & spinach: Add the egg yolks and spinach to the thickened milk mixture. Season with salt, pepper, and a pinch of nutmeg.
Whip the egg whites: Beat egg whites until they hold firm peaks — this is what gives the soufflé its airy lift.
Fold gently: Carefully fold the egg whites into the spinach mixture with a spatula, keeping as much air as possible.
Bake: Pour into a greased soufflé dish and bake in a preheated oven until puffed and golden. Serve immediately for best texture.
Tips for the Best Soufflé
Beat egg whites well: Firm peaks help the souffle rise wonderfully.
Serve right away: Soufflés are happiest straight from the oven before they gently deflate.
Pairing: Enjoy with a fresh salad or gentle proteins for a balanced family meal.