Mayo Clinic Health Library

Recipe: Popovers

Updated: 12-01-2010

Dietitian's tip: To make cheese popovers, add 1 tablespoon batter into the bottom of each cup. Top with 1 teaspoon Parmesan cheese and fill the cups 2/3 full with remaining batter. The Parmesan cheese adds 7 calories, a trace amount of fat and cholesterol, and 25 milligrams of sodium to each popover.


Serves: 6

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


Preheat the oven to 425 F. Generously coat 6 large metal or glass muffin molds with cooking spray. Heat the muffin molds in the oven for 2 minutes.

In a large bowl, add the milk, flour, salt and egg whites. Using an electric mixer, beat until smooth. Fill the heated muffin molds 2/3 full. Bake in the top part of the oven until golden brown and puffy, about 30 minutes. Serve immediately.

Nutritional Analysis per serving
  • Calories: 101
  • Total carbohydrate: 18 g
  • Cholesterol: 1 mg
  • Dietary fiber: 0.5 g
  • Monounsaturated fat: trace
  • Protein: 6 g
  • Saturated fat: trace
  • Sodium: 152 mg
  • Total fat: trace
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings