Mini corn and squash souffles


Mini corn and squash souffles

Nancy Waldeck, a chef at Cancer Wellness at Piedmont, created this lighter version of corn casserole perfect for summer’s abundance of squash and corn, but still comforting and delicious enough to make well into fall and winter.


  • 4 ears of corn, kernels cut off the cob

  • 2 tablespoons of olive oil

  • 2 banana or Hungarian wax* peppers, chopped

  • 1 red pepper, chopped

  • 1 yellow onion, chopped

  • 4 cloves of garlic, grated

  • 3 to 4 yellow squash (about 1.5 lbs.), chopped

  • 2 large eggs

  • 2 large egg whites

  • ½ cup nonfat Greek yogurt

  • ½ cup light sour cream

  • 4 ounces whipped light cream cheese, room temperature

  • 1 tablespoon fresh thyme leaves

  • Dash of nutmeg

  • 1 teaspoon sea salt

  • ½ teaspoon freshly ground black pepper

  • 1 cup shredded light cheddar cheese


  • About an hour before you begin to cook, place the squash in a colander, lightly sprinkle with salt and let drain.

  • Preheat the oven to 375 F. Coat eight ramekins with nonstick spray.

  • Heat the olive oil in a large saucepan over medium heat, and sauté the peppers and onion until wilted. Add the squash and corn, and sauté for an additional two to three minutes. Add the garlic and sauté, stirring for an additional minute. Remove from the heat and set aside.

  • Whisk together the remaining ingredients in a large bowl. Add the cooled veggies into the bowl. Spoon the mixture into the eight prepared ramekins and place in two 9x12-inch dishes.

  • Pour boiling water around the ramekins up to one inch on the sides of the dish.

  • Carefully place the dishes in the oven and bake for about 20 minutes or until the soufflés are set.

*Hungarian wax peppers are harvested when they are yellow and then turn orange. When they are fully ripe, they turn bright red. These peppers are either sold in the yellow or red stage or dried to make paprika.

Check out more recipes and nutrition tips from Cancer Wellness experts.

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