The lighter side of spring meals: Popovers

At around 100 calories each, popovers are a great alternative to heavy biscuits in spring meals

At around 100 calories each, popovers are a great alternative to heavy biscuits in spring meals.
Photo credit: Sunset Magazine

Ditch heavy biscuits in favor of delightfully fluffy puffs this spring; you’ll not only save calories, but also impress holiday guests with this simple – yet elegant – recipe.

Not yet a popover pro? Here are a few tips for foolproof poufs, thanks to Sunset magazine:

  • Beat the batter just until smooth; over-beating can break up the egg’s protein structure
  • To allow for expansion, pour batter into every other cup if your muffin tins have less than one inch between cups
  • Fill cups 3/4 to almost full, so batter can pop up over the edges
  • Puncture popovers once they have puffed and the shell has set to release the steam before returning them to the oven to firm up
  • Oven temperature is critical – hot enough to allow puffs to expand quickly, but not so hot that they set before ballooning

Popovers (Serves 6)


  • 1 cup fat-free milk
  • 1 cup all-purpose flour
  • 1/4 teaspoon salt
  • 4 egg whites


  1. Preheat the oven to 425 F
  2. Generously coat six large metal or glass muffin molds with cooking spray before heating them in the oven for two minutes
  3. In a large bowl, add the milk, flour, salt and egg whites; using an electric mixer, beat until smooth
  4. Fill the heated muffin molds 2/3 full, and bake in the top part of the oven until golden brown and puffy, about 30 minutes
  5. Serve immediately

Note: Popovers pair well with both savory and sweet fillings: For a breakfast treat, split them open and spoon in scrambled eggs; top with cheese and salsa. And for a decadent dessert, slit popover tops open and fill with a scoop of  low-fat ice cream; top with fresh fruit.


Serving size: 1 popover

  • Calories 101
  • Cholesterol 1 mg
  • Protein 6 g
  • Sodium 152 mg
  • Carbohydrate 18 g
  • Fiber 0.5 g
  • Total fat trace
  • Potassium 98 mg
  • Saturated fat trace
  • Calcium 42 mg
  • Monounsaturated fat trace

For more nutritious takes on traditional recipes, go to the Mayo Clinic’s website here.

6 thoughts on “The lighter side of spring meals: Popovers

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