Carrot Souffle

This dish is one that brings back delicious Thanksgiving memories. Growing up I spent many Thanksgivings in Columbus at my dad’s parents’ home. My Grandma Jo is a wonderful cook, and a master gardener. Their entire yard was filled with plants, flowers, vegetables, and berries. I always knew that going to their house would be a tasty trip.

One thing that was always on the menu for Thanksgiving was my Grandma’s Carrot Souffle. I think it took me quite a few years to get up the nerve to taste the souffle, being that it wasn’t one that looked too enticing to a small child, but once I did there was no turning back. This warm, delicious, sweet and savory dish is a favorite of mine during the holidays, and it didn’t take much for me to tweak it to fit our primal needs. Bill had his first taste of carrot souffle (our primal version), and fell in love at first bite. This is definitely one to try out for your Thanksgiving menu – it will be one you will want to keep for many Thanksgivings to come.


  • 2 pounds baby carrots
  • 1 quart of Trader Joe’s Free Range Chicken Broth, or Imagine Free Range Chicken Broth
  • 3 omega 3 eggs
  • 2 tablespoon minced onion
  • 1/2 cup coconut oil
  • 1 tablespoon coconut flour
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon salt
  • 1/4 teaspoon cinnamon
  • 1/4 cup pure maple syrup


  1. Cook carrots until soft in free range chicken broth.
  2. Preheat oven to 350.
  3. In large bowl, combine pureed carrots, onion, lemon juice, melted coconut oil, coconut flour, salt, cinnamon, pure maple syrup, and eggs.
  4. Beat all ingredients until smooth.
  5. Pour into a 2 quart souffle dish, lightly greased with coconut oil.
  6. Bake uncovered for 45-60 minutes, center should be firm to the touch before eating.
  7. Sprinkle with cinnamon if desired, and serve.

*Carrots may be cooked and pureed hours ahead adding lemon juice and covering tightly until ready to mix other ingredients. You also may bake the souffle, freeze it, and reheat it for Thanksgiving.

We are happy to share this recipe with you, and we hope you enjoy it as much as we do.

As always, enjoy!

Primal Palate Spice Blends

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    1. November 12, 2010

      How many people would you say this serves? (I.e., does big Thanksgiving dinner = double the recipe?)

    2. November 12, 2010

      love the photos SO MUCH!

    3. November 12, 2010

      Nellie- 1 carrot souffle serves about 8-10 people at Thanksgiving.

      Finn- Thanks!

    4. November 12, 2010

      Hey Bill! Where can you find coconut oil and flour?

    5. November 12, 2010

      Hi Amanda –

      You can get coconut oil & flour at Whole Foods. There are a few other grocery stores around us that carry them too: McGinnis Sisters, and Giant Eagle. You will want to look for unrefined, virgin coconut oil (important). If all else fails, we sell it through our amazon store too!

      Hope this helps.
      Hayley & Bill

    6. November 16, 2010

      This recipe looks great. One question – you note that the souffle can be frozen and reheated. Do you think it could also be baked in a muffin tin for individual servings? Could each souffle "muffin" by removed from the muffin tin and wrapped up to freeze, or if the texture too soft to hold its shape upon un-molding? Hope this makes sense! Thanks!

    7. November 16, 2010

      Hey Cara!

      It is a delicious recipe, you would LOVE it. Unfortunately the souffle would not hold a muffin shape. It is very soft when you scoop it out of the souffle dish. It is wonderful though. Wish you would have been here to taste it!

    8. January 16, 2011

      Have you ever tried this with winter squash in place of carrots? I have a mountain of winter squash and I'm trying to avoid just baking or roasting it.

    9. March 8, 2011

      I know that this recipe is designed to serve a crowd of people with different diets. If I was to make this just for people who've cut way back on sweets and are thus accustomed to less-sweet things, do you think I could scale back on the maple syrup, maybe use just a tablespoon?

    10. March 8, 2011

      This actually isn't a very sweet dish. The original recipe used brown sugar, and the maple syrup just slightly enhances the sweet flavor of the carrots and the bit of cinnamon in it. You should be okay to scale the maple syrup back to 1 tablespoon though.

    11. November 14, 2011

      Do you drain the carrots before pureeing or blend with the chicken broth?

    12. November 16, 2011

      Yes you drain the carrots before pureeing them.

    13. November 23, 2011

      Help help help! I am making this as I type for tomorrow – we'll be eating around 2 and the turkey will be taking over the oven until then, so that's why I'm getting a head start on it. You say that it can be saved and reheated – how would you recommend doing that? Microwave? Oven? Thanks for the help – I can't wait to try it!!

    14. November 23, 2011

      @Allison – you can warm it up in the oven tomorrow. Hope you like it – it will be on our menu too!

    15. November 24, 2011

      Thanks Hayley and Bill!! I can't wait – it smelled amazing last night 🙂

    16. November 25, 2011

      Okay, one more comment – I LOVED IT! Since we've never had carrot souffle before not everyone tried it but that meant more leftovers for me. Thanks 🙂

    17. November 25, 2011

      I made this twice last year and loved it. This year I made it with butternut squash instead and it was a big hit again!

    18. November 27, 2011

      I don't like carrots, but I'm trying to eat a more variety of veggies … so when I saw this recipe I thought I'd give it a shot. I baked it in 8 6oz ramekin dishes and it turned out fantastic. Thank you for sharing this recipe!

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