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. Low Fat


  1. 1 cup skim milk
  2. 1 cup all-purpose (plain) flour
  3. 1/4 teaspoon salt
  4. 4 egg whites


Heat 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

  • Calories 96
  • Total fat Trace
  • Saturated fat Trace
  • Trans fat 0 g
  • Monounsaturated fat Trace
  • Cholesterol 1 mg
  • Sodium 156 mg
  • Total carbohydrate 18 g
  • Dietary fiber 0.5 g
  • Total sugars 2 g
  • Added sugars 0 g
  • Protein 6 g
Nov. 18, 2016