Guilt-Free Popovers


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.

Dietitians Tip: To make cheese popovers, add 1 tablespoon batter to 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.

Nutritional Info

1 popover

Amount per Serving:


101 calories / 6 g protein / trace amounts of fat / 1 mg cholesterol / 18 g carbohydrates / 0.5 g fiber / 152 mg sodium