By Mayo Clinic Staff

Dietitian's tip:

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.

Number of servings

Serves 6
  1. Weight management
  2. Low-fat
  3. Diabetes meal plan
  4. DASH diet
  5. Heart-healthy
  6. Meatless
  7. Plant-based
  8. Low-fiber

Ingredients

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

Directions

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.

Nutritional analysis per serving

Serving size: 1 popover

  • Calories 101
  • Total carbohydrate 18 g
  • Total sugars 2 g
  • Dietary fiber 0.5 g
  • Protein 6 g
  • Total fat 0.5 g
  • Saturated fat Trace
  • Monounsaturated fat Trace
  • Cholesterol 1 mg
  • Sodium 151 mg
  • Potassium 122 mg
  • Calcium 55 mg
  • Magnesium 11 mg
  • Vitamin D 19 IU
  • Iron 1 mg
May 27, 2026

Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/popovers/rcp-20049807