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Popovers

May 27, 2026

Recipe

Make any meal a celebration with these easy-to-make popovers.

Serves 6

To make cheese popovers, add 1 tablespoon batter to each cup in the muffin pan. 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 30 milligrams of sodium to each popover.

Preheat the oven to 425 F. Generously coat a 6-cup metal or glass muffin pan with cooking spray. Heat the muffin pan 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 cups 2/3 full. Bake in the top part of the oven until golden brown and puffy, about 30 minutes. Serve right away.

1 cup skim milk
1 cup all-purpose flour
1/4 teaspoon salt
4 egg whites

DASH Eating Plan Servings

1/4 Dairy foods (low-fat or fat-free) Fats and oils Fruits 1 Grains and grain products 1/4 Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates Fats Fruits 1/4 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 101 Calories 18 g Total carbohydrate 1 mg Cholesterol 0.5 g Dietary fiber Trace Monounsaturated fat Potassium 6 g Protein Trace Saturated fat 1 popover Serving size 151 mg Sodium 0.5 g Total fat