By Mayo Clinic Staff

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.

Number of servings

Serves 6


  1. 1 cup fat-free milk
  2. 1 cup all-purpose (plain) flour
  3. 1/4 teaspoon salt
  4. 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

Serving size :1 popover

  • Total fat trace
  • Calories 101
  • Protein 6 g
  • Cholesterol 1 mg
  • Total carbohydrate 18 g
  • Dietary fiber 0.5 g
  • Monounsaturated fat trace
  • Saturated fat trace
  • Sodium 152 mg
Dec. 01, 2010