Healthy You - Every Day

Food for Thought: Guilt-Free Popovers

You'll flip over this low-fat recipe for baked popovers


Need a little addition for tonight’s dinner? Try out this popover recipe made with egg whites and fat-free milk. Egg whites are not only low in calories, fat-free and cholesterol-free, but they also are a high source of protein. So, you and your family can enjoy this comfort food without feeling guilty.


  • 1 cup fat-free milk

  • 1 cup all-purpose (plain) flour

  • 1/4 teaspoon salt

  • 4 egg whites


  1. 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.

  2. In a large bowl, add the milk, flour, salt, and egg whites. Using an electric mixer, beat until smooth.

  3. 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.

Tip for Cheese Lovers: 

A bit of cheese makes everything taste better. Parmesan cheese may support bone health since it contains nutrients like calcium and phosphorus. If you wish to make cheese popovers, follow these extra steps:

  1. Add 1 tablespoon batter to the bottom of each cup.

  2. Top with 1 teaspoon of 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.

This recipe is brought to you by your health care partners at LVPG Primary Care – reminding you a healthy outside starts from the inside. To learn about LVPG Primary Care or to find a provider near you, visit Ongoing nutrition education is important for your health. Remember to always talk with your doctor should you have any questions about nutrition or your dietary needs.

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