Egg White Soufflé Pancakes {84 calories for the whole batch!}


When you need some delicious pancakes, but don’t want to ruin your diet, reach for this egg white soufflé pancakes recipe. With just egg whites, cream of tarter, self rising flour, and zero calorie sugar, you just might prefer these to classic pancakes!

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This entire recipe for Egg white soufflé pancakes has 84 calories, 9 grams of protein, 12 grams of carbs, and 0 grams of fat. This is my second favorite low calorie pancake recipe!

soufle pancakes with calories and macros

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Soufflé pancakes are making their rounds in the trending food space as Japanese Soufflé Pancakes. And they deserve to be there! Light and fluffy, it’s a breakfast that can both leave you satisfied without feeling stuffed and lethargic like some dense pancakes can.

How to make Japanese Soufflé Pancakes

The way I made these is by whipping together egg whites and cream of tarter till you get stiff peaks. This is a beginning step for lots of recipes, including these 1 calorie meringue cookies.

The biggest complaint I get when people are trying to turn egg whites into stiff peaks is that sometimes the eggs never set up. 9 out of 10 times I find out that they are using liquid egg whites from a carton. I do buy the liquid egg whites in a carton, however, they are very stubborn about whipping into peaks. Maybe it has to do with the pasteurization, I don’t know?

What I do know is real egg whites, taken from a whole egg can whip into stiff peaks within 2-3 minutes! So, start there if you are having trouble.

After you get those beautiful stiff peaks, fold in self rising flour and Monk sugar.

At this point, you want to scoop out the batter on a hot skillet, sprayed with cooking spray. These can be any size, because I calculated the calories and macros for the ENTIRE recipe. Cook the pancakes on both sides until done, and slide them out of the skillet.

soufle pancakes

My favorite low calorie toppings for these soufflé pancakes

  • Sugar free syrup
  • Lakanto zero calorie powdered sugar.
  • Sliced berries
  • Yogurt
  • Whipped cream (only 15 calories for 2 tablespoons)
  • Peanut butter powder
  • Bananas

What is your favorite low calorie pancake topping ideas? Let me know your favorite topping for soufflé pancakes!

Souffle Pancakes Thumb 1200x1200

Egg White Souffle Pancakes

Delicious, light, fluffy, and low calorie! This Egg white souffle pancakes recipe might be your new favorite way to eat pancakes.
3.93 from 54 votes
Print Pin Rate
Course: Breakfast
Cuisine: American, Japanese
Diet: Diabetic, Low Calorie, Low Fat, Low Lactose
Keyword: japanese souffle pancakes, souffle pancakes
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 1 batch
Calories: 84cal
Author: Amy Roskelley


  • 2 medium egg whites
  • 1/4 teaspoon cream of tarter



  • Whisk egg whites and cream of tarter until stiff peaks form. Fold in flour and zero calorie sugar (xylitol)
  • In a medium hot skillet, well sprayed, scoop out egg white mix, making equal sized pancakes. Cover with lid and cook slowly.
  • Spraying your spatula with cooking spray, flip gently. Cook both sides.
  • Slide out of pan. Top with syrup and eat



Serving: 1batch | Calories: 84cal | Carbohydrates: 12g | Protein: 9g | Fat: 0g
Tried this recipe?Mention @healthbeet or tag #healthbeet!
Nutrition Facts
Egg White Souffle Pancakes
Serving Size
1 batch
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.


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When you need some delicious pancakes, but don't want to ruin your diet, reach for this recipe for Egg White Soufflé Pancakes recipe.  With just egg whites, cream of tarter, self rising flour, and zero calorie sugar, you just might prefer these to classic pancakes!

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    1. Honestly, you could probably attempt it without the cream of tartar at all. It helps to keep it from falling, but you might not have that problem to begin with! Give it a try and let me know.

  1. 5 stars
    Ok Im shook these were delicious!!!!!!! Im a big fan of pancakes and a hater of eggs but these did not disappoint! Do you think I could make a big batch for a few days and store them in the fridge?

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