Kid-friendly Tender Red Bell Pepper ​French ​Soufflés Recipe - Sticky Fingers Cooking
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Recipe: Tender Red Bell Pepper ​French ​Soufflés

Recipe: Tender Red Bell Pepper ​French ​Soufflés

Tender Red Bell Pepper ​French ​Soufflés

by Dylan Sabuco
Photo by Stock
prep time
15 minutes
cook time
18 minutes
4-6 servings

Fun Food Story

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Tender Red Bell Pepper ​French ​Soufflés

Soufflés, an iconic dish of French cuisine, derive their name from the French word for "puffed" or "blown." The name makes sense, given that soufflés are adored for their delicate and airy texture, thanks to the magic of egg whites. But soufflés are more than just texture; they have an extraordinary ability to showcase a range of flavors, from sweet to savory and everything in between.

Tender Red Bell Pepper French Soufflés are a fine example of this dish. Made in muffin pans, they offer a convenient and delicious departure from the traditional preparation. Each mini soufflé brings together a blend of ingredients—sweet bell peppers, aromatic chives, and the zesty, brightness of lemon juice—all tied together in an egg bite! We recommend drizzling with Bubbling Crème Fraîche Drizzle.

Happy & Healthy Cooking,

Chef Erin, Food-Geek-in-Chief

Fun-Da-Mentals Kitchen Skills

  • bake :

    to cook food with dry heat, as in an oven.

  • dice :

    to cut foods into small pieces of equal size so that the food is cooked evenly or looks uniform and pleasant when used in the recipe.

  • fold :

    to gently and slowly mix a light ingredient into a heavier ingredient so as not to lose air and to keep the mixture tender, such as incorporating whipped egg whites into a cake batter or folding blueberries into pancake batter; folding is a gentler action than mixing or whisking.

  • knife skills :

    Bear Claw (growl), Pinch, Plank, and Bridge (look out for trolls)

  • measure :

    to calculate the specific amount of an ingredient required using a measuring tool (like measuring cups or spoons).

  • whisk :

    to beat or stir ingredients vigorously with a fork or whisk to mix, blend, or incorporate air.

Equipment Checklist

  • Oven
  • Muffin pan
  • Cutting board
  • Kid-safe knife
  • Citrus squeezer (optional)
  • Measuring spoons
  • Whisk
  • Small bowls
  • Medium bowl
  • Large bowl
  • Liquid measuring cup
  • Rubber spatula


Tender Red Bell Pepper ​French ​Soufflés

  • 2 eggs, separated **(for EGG ALLERGY sub 1/4 C aquafaba, the liquid in canned chickpeas)**
  • 1 tsp granulated sugar
  • 3 T all-purpose flour, divided **(for GLUTEN ALLERGY sub gluten-free/nut-free all-purpose flour)**
  • 1 T cornstarch
  • 2/3 C milk **(for DAIRY ALLERGY sub dairy-free/nut-free milk)**
  • 1 T unsalted butter **(for DAIRY ALLERGY sub dairy-free/nut-free butter, like Earth Balance brand)**
  • 1/2 lemon (for 1/2 tsp lemon juice)
  • 1 red bell pepper, diced **(for NIGHTSHADE ALLERGY sub 1 T chives)**
  • 1 T fresh chives, chopped (roughly 1/4 bunch)
  • 1/2 tsp salt
  • 1/4 tsp ground white pepper

Food Allergen Substitutions

Tender Red Bell Pepper ​French ​Soufflés

  • Egg: For 2 eggs, substitute 1/4 C aquafaba, the liquid in a can of chickpeas.
  • Gluten/Wheat: Substitute gluten-free/nut-free all-purpose flour. 
  • Dairy: Substitute dairy-free/nut-free milk. Substitute dairy-free/nut-free butter, like Earth Balance brand.
  • Nightshade: For 1 red bell pepper, substitute 1 T chives.


Tender Red Bell Pepper ​French ​Soufflés


The soufflé (soo-FLAY) is a bouncy, beautiful creation made from a delicate combination of eggs and flour. For the perfect soufflé, it is important to whip and whisk as feverishly as possible. Otherwise, your concoction may fall flat. The reason is that the egg whites will give the soufflé its jiggly texture. The air bubbles you will add to the egg whites when whisking work almost like magic in this recipe. Trapped air bubbles will heat up and expand within the soufflé batter, causing the soufflé to erupt from the muffin pan! Have lots of fun whisking and making magic in your kitchen with these Tender Red Bell Pepper ​French ​Soufflés + Bubbling Crème Fraîche Drizzle!

dice + squeeze

Start by dicing 1 red bell pepper, chopping 1 tablespoon chives, and squeezing 1/2 lemon into separate small bowls. Set each aside for later.

measure + whisk

Separate 2 eggs. Place the whites in a medium bowl and the yolks in a large bowl. Then, measure 1/4 teaspoon white pepper, 1/2 teaspoon salt, 1 teaspoon sugar, 2 tablespoons flour, and 1 tablespoon cornstarch and whisk into the egg yolks. Stir until all the lumps are gone.

drizzle + stir

Slowly drizzle 2/3 cup milk into the egg yolks and dry ingredients while whisking. Whisk until all the milk is mixed in.

whisk + fold

Whisk the 2 egg whites until they are fluffy. This will take a few minutes to accomplish. Fold the egg whites, 1/2 teaspoon lemon juice, 2 teaspoons chopped chives, and diced bell pepper into the egg yolk mixture. Be sure to take your time folding the ingredients in as slowly as possible. This will ensure that the soufflé is extra fluffy.

preheat + bake

Preheat your oven to 350 F. Grease your muffin pan with 1 tablespoon unsalted butter and sprinkle 1 tablespoon flour among the wells of the muffin pan. Then, add enough of the soufflé batter to fill each well halfway (roughly 2 tablespoons). Place the muffin pan into the oven and bake for 15 to 18 minutes or until golden brown and risen.

remove + cool + serve

Carefully, using a rubber spatula, remove the jiggly soufflés from the oven. Cool for a few minutes before serving. Sprinkle with the remaining 2 teaspoons of chopped chives. Drizzle these tasty creations with Bubbling Crème Fraîche Drizzle! Bon appetit!

Surprise Ingredient: Egg Whites!

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Photo by New Africa/

Hi! I'm an Egg White!

"When you crack an egg into a bowl or pan, I'm the clear, thick, liquid part of the egg which surrounds the round, yellow yolk! We're great when cooked together as a fried egg or when we're scrambled together. But we sometimes get separated from each other for a recipe because we can accomplish certain things better when we're apart than when we're together."

  • Another name for an egg white is "albumen." The word is also used to refer to the protein in egg whites. It is from the late 16th-century Latin, "albus" or "white."
  • The egg white protects the egg yolk and provides extra nutrition to an embryo (unhatched chick) if the egg is fertilized. An egg white has about 56 percent of an egg's protein.
  • An egg white is 90 percent water and contains almost no fat or cholesterol, compared to an egg yolk, which is high in fat and cholesterol. It takes up about two-thirds of a whole egg. 
  • In baking, egg whites are used in meringue, mousse, angel food cake, French macarons, and coconut macaroons. You can also use whipped egg whites to leaven (raise) a cake.
  • Beating egg whites creates foam, eventually forming into three stages of peaks: soft, firm, and stiff. It is essential to prevent fats, including egg yolk, from getting into the egg whites, or they will not foam and create the desired peaks. If egg whites are beaten too long, they will collapse.
  • Dried egg whites are sometimes included in protein powders as their primary source of protein.
  • Egg whites can also act as a "fining" agent at the end of processing wines, beers, and nonalcoholic fruit juice drinks to clarify them and adjust their flavor by removing unwanted organic compounds.
  • From 1855 to the start of the 20th century, the albumen in egg whites were used in photography, binding photographic chemicals to paper to produce a printed photo from a negative.
  • Some people have an allergy or food intolerance to eggs, especially egg whites. It is one of the most common allergies in babies but is often outgrown during childhood.

History of the Soufflé!

Photo by Jonny Allen/
  • A French master cook, Vincent La Chapelle, who worked for the nobility and royalty, was the first to mention the soufflé (soo-FLAY) in the early 18th century. Its development and rise to popularity are generally attributed to Marie-Antoine Carême, an early 19th-century French chef.
  • The French word "soufflé" is the past participle for the verb "souffler," meaning to blow, breathe, whisper, or puff. 
  • Fun fact: "souffle," without the accent over the 'e,' is pronounced "soo-ful" and means a low murmuring or blowing sound heard through a stethoscope.
  • A soufflé is an egg dish consisting of egg yolks and egg whites. The base is often a sweet or savory crème pâtissière or pastry cream, a type of custard made with egg yolks. Egg whites, beaten to a soft peak, are then gently folded into the flavorful egg yolk mixture, helping to produce its fluffy, puffy top after baking. 
  • Soufflés are baked in a large ramekin or soufflé dish. The ramekin may first be buttered and coated with sugar, breadcrumbs, or grated hard cheese, like Parmesan, to prevent sticking. 
  • Your soufflé will puff up better if you make sure your egg whites do not contain any fats or egg yolks when you beat them to a soft peak. Also, you do not want to overbeat them, or they will lose their volume. Gently fold about one-third of the egg whites into the egg yolk mixture before folding in the rest until they are incorporated; do not overmix. 
  • When you remove the dish from the oven, the soufflé may slightly deflate because the hot air trapped inside starts to escape when it is exposed to room temperature. Just be sure everyone is present to see it as soon as it is taken out of the oven, or snap a quick photo of your masterpiece!

Let's Learn About French Cuisine!

Photo by Tatjana Baibakova/
  • French cuisine is known worldwide and encompasses the rich and complex traditions and innovations in French cooking. 
  • Bread, butter, cheese, and wine are significant factors in French cuisine, but regional and seasonal ingredients and techniques also influence it. 
  • The French cooking we primarily think of is called "cuisine bourgeoise." It is the delicious home-cooked food of the middle classes. "Haute" (high) cuisine is the elaborately prepared food of high-end restaurants and hotels, and peasant cuisine is the simple and tasty fare from the countryside. 
  • In the 1960s, French "nouvelle" (new) cuisine came into vogue with lighter dishes and fresher ingredients. Sauces are made by cooking a stock longer to reduce and thicken it rather than adding flour, cream, and butter.
  • "Guide Michelin" is a French tire company's guidebook. In 1926, it began awarding stars to fine-dining restaurants. High-quality restaurants everywhere strive to earn one, two, or three Michelin stars, with three being the finest.
  • Marie-Antoine (or Antonin) Carême was a French chef from the early 1800s who refined French cooking, wrote books, and contributed to the establishment of "grande" or "haute" cuisine. He passed on his techniques to other chefs through his writing.
  • Georges Auguste Escoffier was a French chef and restaurateur who was influenced by Carême and wrote about traditional French cooking methods in the late 1800s and early 1900s. He recorded the five mother or grand sauces in French cooking: béchamel, hollandaise, espagnole, tomato, and velouté. He is also responsible for creating the "brigade de cuisine," an organized system of specific kitchen staff positions and tasks in large restaurant kitchens.
  • Le Cordon Bleu (French for the blue cord or ribbon) is a haute cuisine cooking school established in 1895 in Paris, France. 
  • French "gastronomy" (the art and science of preparing good food) was added to UNESCO's Intangible Cultural Heritage List for France in 2010. 
  • The three main meals in France include a simple "le petit déjeuner" (breakfast), a one or two-hour "le déjeuner" (lunch), and "le dîner" (dinner). Dinner consists of three courses: "hors d'œuvre" or "entrée" (appetizer or a first course, like soup), "plat principal" (main course), sometimes followed by a salad, and then finally, a cheese course or dessert. Dessert may be fresh fruit.
  • French dining establishments include restaurants—various sizes and prices with printed menus and trained waitstaff; bistros—small and moderately priced neighborhood eateries serving regional foods with chalkboard or spoken menus; bouchons—found in Lyon, serving traditional Lyonnaise cuisine; brasseries—serving beer, wine, and dishes from the Alsace-Lorraine region; and cafés—small places, primarily serving coffee and alcoholic drinks with limited food offerings.
  • A few better-known examples of French cuisine are Boeuf Bourguignon (beef stew with red Burgundy wine), Bouillabaisse (seafood soup), Cassoulet (bean, meat, and sausage stew), Confit de canard (duck slowly simmered in its own fat), Crème brûlée (creamy vanilla custard topped with caramelized sugar), Crêpes (paper-thin pancakes with sweet or savory fillings), Escargot (snails cooked in their shells with parsley and garlic butter), French onion soup (onions cooked in beef stock with crusty bread and melted Gruyère cheese on top), Pot-au-feu (meat and veggie soup), Ratatouille (vegetable stew), Sole meunière (breaded fish sautéed in brown butter), Soufflé (puffy, airy, and savory dish or sweet dessert), and Tarte Tatin (fruit tart, typically apple).

Lettuce Joke Around

Why didn't the bell peppers do archery?

Because they didn't habanero.

That's Berry Funny

What do you call a rabbit eating a bell pepper in a hotel?

A bell-hop!

THYME for a Laugh

What kind of socks do you need to plant bell peppers? 

Garden hose!

That's Berry Funny

What did one egg say to the other? 

"Heard any good yolks lately?"

That's Berry Funny

What did the chicken say when it laid a square egg? 


The Yolk's On You

What did the egg say to the other egg?

"Let's get cracking!"

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