Healthy Snack or Side: Garden Lites Spinach Souffle

I always pass by these Garden Lites Souffles in the frozen section of the grocery store:
Finally I decided to spend the pricey $3.99 to try one small souffle. What caught my attention is that the packaging is BPA free. That’s one bad thing about a lot of frozen foods. If you microwave the food in a normal plastic container, you are likely getting BPA in your food.

Another great thing is that these souffles have all natural ingredients. Just vegetables, eggs, starches, and some seasonings.
One souffle is only 140 calories, 1 g fat, has 4 g fiber, and 10 g protein! This would make an excellent snack, or side for a meal. And it packs 140% of your daily value for vitamin A, and is an excellent source of vitamin C. The sodium is a little high. I would like to see it a little lower. 200 mg sodium would be more acceptable.
So, what does it taste like?

This gives you a size comparison of how big it actually is. It is a decent size. A little on the small side, but it was satisfying for me. I liked the flavor as well. I expected it to be bland, but it was quite tasty. I did end up sprinkling some Parmesan cheese on it though.

The inside is surprisingly very light and fluffy, and the outside is more dense. It is not crispy because I microwaved it. But, the texture is nice for a microwave product.

I would definitely buy these again, but probably only if they go on sale because they are more expensive.


  1. Cyndi says

    Hi There! As a means of introduction, I am 49 years old and have been following the GF lifestyle out of necessity for a number of years now. I love to cook and am writing a cookbook as a gift for my nearly-grown children and extended family many of whom are GF and all of whom I cook for quite often =) I was delighted to see the Garden Lites products in the freezer section of our local Whole Foods and thought it would be nice to have something in the freezer and on hand for a quick option on busy days. The Zucchini Soufflé quickly gained my attention and a place in my grocery cart. I don’t own a microwave [by choice–personal conviction] and so opted to heat in the oven per the package instructions. To my great disappointment, I found the soufflé inedible =( The soufflé contained very very little zucchini–NOTHING at all like the photo that appears on the front of the package. Most of the soufflé was bread/filler-like, a bit too sweet, under-seasoned, and the few bites I ate left my mouth with an odd and indistinguishable aftertaste. Thank you for allowing me to share my experience. Warm regards, Cyndi

  2. says

    I’ve tried the roasted vegetable and the spinach souffle so far and both were excellent! Not only that, they are low calorie, low fat, high protein, and high fiber – perfect for my Weight Watchers plan at only 4 points each! They are a little pricey at $3.99 but I will check to see if the price at my local Costco is a bit lower. Thank you, Garden Lites! :)

  3. Olwen says

    Absolutely love the Veggie Chili and Cornbread one. I find them very tasty – although like you, I could live with a little less salt. They also make great sides with a main course at dinner. I’d rather pay a little extra for something that is natural and convenient – I just wonder how many people complain at $3.99 for this but then spend $2.50 on a Lean Cuisine that is maxed out on preservatives and additives, or even worse, $5 on a carb and fat loaded meal from one of the fast food chains. Smaller portions and better nutrition over large portions of nutritional rubbish any day.

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