Butternut Squash Souffle Bites (4 Ingredients!)

Jump to Recipe

Super-simple Butternut Squash Souffle Bites serve up vitamin-rich orange veggies and tons of protein in a sweet and fluffy little package.

Fall flavors, here we come! Here’s an absolutely wonderful, incredible simple way to serve healthy, beta-carotene rich winter squash along with a protein-boost of eggs. The taste is slightly sweet and cinnamony, and the texture is fluffy and delicate, almost like a custard.

It’s one of those snacks that feels just perfect in every way: easy, healthy, yummy, and unique!

If you feel like you’re in a snack rut with your kids, you’ve got to try these tender little bites.

Picky Eater Promise

This recipe has real promise for your picky eaters! I don’t know about your kids, but mine assign automatic brownie points to any recipe I serve them out of a muffin tin. It’s just that muffin tin magic, I guess!

These bites also taste naturally sweet from the squash and raisins, and the texture is soft and easy to chew (this makes it perfect for toddlers.) So if you’re not SURE if your kids will go for this… give it a try! Remember: the more you offer, the more chances you give your kids to discover they love something new.

And, of course, if they do love it, you can feel confident that your kids are getting great nutrition, including protein, fiber, vitamin A, and vitamin C. These bites are a complete meal or snack in one little handheld package.

Butternut Bliss

Butternut Squash Souffle Bites are so easy to make, and if you cook your squash ahead of time, you can make these bites in 20 minutes flat!

Prepare the squash however you like. I pressure-cooked mine for seven minutes in the Instant Pot, but you can also roast it, or even cube and steam it until it’s soft enough to mash. Buy the pre-cut squash cubes to save time, if you like.

Once you have your mashed and cooled squash, just whisk in the eggs and add a pinch of cinnamon, salt, and pepper. Stir in the raisins, then portion the mixture into a mini-muffin pan, and bake.

So easy. So yummy! Enjoy them warm from the oven, cold from the fridge, at breakfast, tucked into a lunchbox, or for after-school snack. These bites are super versatile!

Enjoy them.

butternut squash cups

Butternut Squash Souffle Bites (4 Ingredients!)

Super-simple Butternut Squash Souffle Bites serve up vitamin-rich orange veggies and tons of protein in a sweet and fluffy little package.
0 from 0 votes
Print Pin Rate
Course: Snack
Cuisine: American
Keyword: Butternut Squash Souffle Bites (4 Ingredients!)
Prep Time: 10 minutes
Cook Time: 22 minutes
Total Time: 32 minutes
Servings: 6
Calories: 121kcal


  • 6 large egg
  • 2 cup, pureed butternut squash
  • 1/2 teaspoon cinnamon
  • 1/4 cup raisins, seedless
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper, ground


  • Preheat oven to 350 F.
  • In a large mixing bowl, whisk together all ingredients.
  • Portion the mixture into a mini-muffin tin (if not using silicone, grease it or spray with cooking spray)
  • Bake 18-22 minutes, until souffle bites have puffed up and set in the middle.
  • Let cool slightly, then serve. Store leftovers in an airtight container in the fridge, up to four days.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!


Calories: 121kcal | Carbohydrates: 13g | Protein: 7g | Fat: 5g | Sodium: 124mg | Fiber: 2g | Sugar: 5g
butternut squash bites and blackberries

Leave a Comment:
Did you make this recipe? Leave a review!

Your email address will not be published. Required fields are marked *

Recipe Rating


Hi Rachel, I actually haven’t tried freezing these! But I would think it would work. If you try it, please let us know how they are defrosted! 🙂