Lunch for Weight loss and Gluten Free

Spinach and Cheese Soufflés


  • 12oz of Fresh Spinach
  • ½ cup of shredded Parmesan Cheese *be careful though, because some packaged shredded cheese my contain flour, which limits a gluten free diet. Some may opt for grating their own cheese or lactose free cheese
  • ½ cup of low fat cottage cheese or part skim ricotta cheese or veggie cheese substitute.
  • One clove of garlic
  • 2 large eggs or egg substitute
  • ½ teaspoon of salt
  • ½ teaspoon ground pepper
  • Gluten free cooking spray *make sure the cooking spray is gluten free



  1. Start by preheating the oven to 400 degrees. Then mince the garlic. In a small bowl, beat the eggs with tablespoon of olive oil or tablespoon of fat free milk.
  2. Place the spinach and the garlic in a food processor and chop until the mix is finely chopped. Dump the contents into a medium size bowl and add the chees, the beaten eggs, and the salt and pepper. Stir with spatula to combine the ingredients.
  3. Use a gluten-free cooking spray to coat muffin tin and divide the mixture evenly into eight full cups. Bake the spinach soufflés for 20 minutes and let stand in the pan for 5 minutes to cool hen finish setting. Pop out 2 or 3 cups for lunch refrigerate the rest for lunch tomorrow or even breakfast.


    When packing the soufflés for lunch you must keep them refrigerated. Pair the spinach and chees soufflés with a handful of almonds and fresh fruit to balance your lunch.