Low Carb Popovers

Try my delicious Low Carb Popovers!

low carb popovers

PROTEIN POPOVERS

1 cup Jay Robb unflavored whey protein powder: IF DAIRY FREE: 1/2 cup EGG WHITE protein powder (or vanilla/chocolate for a sweet popover)
4 TBS coconut oil OR butter, melted (plus 4 TBS extra for greasing)
2 cups unflavored almond milk
4 eggs
1 tsp baking powder
1/2 tsp Celtic sea salt

OPTIONAL: for a sweet popover add 1/4 cup Swerve and 1 tsp extract (chocolate, vanilla or hazelnut are favorites!)

Preheat the oven to 425 degree F. Grease popover tins with butter or coconut oil spray. Place the tins in the hot oven for about 8 minutes. Meanwhile, in a medium sized bowl blend together the protein powder, coconut oil, almond milk, eggs and salt.

Carefully remove hot tin from oven. Dollop 1 tsp of butter or coconut oil into each hot cup and pour the batter in until 2/3 full. Bake for 15 minutes at 425 degree F.

POKE HOLES IN THE POPOVERS with a toothpick to release moisture so they don’t shrink. Reduce heat to 325 degree F to bake for an additional 10-12 minutes. Makes 12 servings.

I love mine topped with a little butter and homemade keto syrup! But the family loves them served with dinner!

Click HERE to find a Popover Tin.

NUTRITIONAL COMPARISON (per popover)
Traditional Popover = 152 calories, 7g fat, 2g protein, 20g carbs, 0g fiber
“Healthified” Popover = 110 calories, 9.7g fat, 5.3g protein, 0.8g carbs, 0g fiber
(79% fat, 19% protein, 2% carbs)

NOTE: If dairy allergy, you could use EGG WHITE protein. Click HERE to find.

low carb popovers

 

Chocolate Popovers with Keto Custard! 

 Testimony of the Day

“Hi Maria!! I need to tell you Thank You!! I wanted to let you know 2013 has been the best year of my life. I am so happy I found your blog, and signed up for a consult.

I’m down over 60 pounds, and off all but 1 prescription medication!!! I was taking over 600 pills a month, prescription and non-prescription. I had headaches everyday, had no energy, severe acid reflux and had severe IBS.

For the first time in my life I feel amazing!!! My body is changing, and it feels great. I used to be a carb loader, now I have turned my body into a fat burner thanks to you!! You have given me back my health, which I am forever grateful!!!! -Tanya

Click HERE to start your journey to a keto-adapted diet!

low carb popovers

 

GOUT FACTS

Gout, or elevated levels of uric acid, is often mistakenly remedied by eliminating protein and replacing those calories with carbohydrates; the most dangerous carbohydrate for gout is fructose. The prevalence of gout seems to have doubled over the last 25 years. Uric acid accumulates and crystallizes into needle-sharp urate crystals. These crystals then lodge in the soft tissues and in the joints of the extremities most commonly, the big toe. This causes inflammation, swelling and terrible pain.

Let me remind you that a well-formulated Ketogenic diet is NOT a high protein diet. A ketogenic diet is about 80% fat, 15% protein, 5% carbs. Too much protein turns into sugar via glyconeogenesis.

Uric acid is a breakdown of protein compounds known as purines; which are the building blocks of amino acids. High concentrations of purines are found in meat, SO we assumed that the primary cause of elevated uric acid levels in the blood is caused by an excess of meat consumption.

The actual cause, has been quite shocking! Just as low sodium diet has been proven to NOT help with lowering blood pressure and a cholesterol-free diet doesn’t help with decreasing heart disease, a low-purine diet has no effect on uric acid levels!

A vegetarian diet will drop serum uric acid levels by only about 10% compared to a typical American diet, but that isn’t going to do much to decrease the gout and the pain that is being experienced.

Another shocking piece of evidence is that eating additional protein increases the excretion of uric acid from the kidney! This decreases the level of uric acid in the blood; therefore the high protein diets are helpful, even if the purines aren’t.

Now let’s look at the true culprit…Insulin resistance DOES raise uric acid levels. This happens because it decreases uric acid elimination by the kidney; the same way it raises blood pressure by decreasing sodium excretion. So raised insulin levels will raise uric acid levels and can cause gout. Therefore a high carbohydrate diet is one large problem with gout.

BUT there is one specific carbohydrate source to REALLY steer clear from! Fructose causes many problems, but we are now understanding that it also is a main contributor to gout. Fructose increases serum levels of uric acid. The increase in uric acid levels with an infusion of fructose was first written about in the Lancet in the late 1960s. Fructose was proven to accelerate the breakdown ATP (the primary source of energy); which it is loaded with purines. ATP stands for adenosine triphosphate; adenosine is a form of adenine, and adenine is a purine; this increases production of uric acid. Alcohol also raises uric acid levels through the same reaction.

Fructose also stimulates the production of purines. The metabolism of fructose leads to the production of lactic acid, which inhibits the excretion of uric acid by the kidney, which raises uric acid by that mechanism.

Gout can run in families. In 1990, Edwin Seegmiller and the British geneticist George Radda, discovered that the familial association was a very specific gene defect that regulated fructose metabolism. This gene defect made it difficult to metabolize fructose and cause a predisposition to having gout if the diet had excess fructose.

So where do we get this excess fructose…sugar is about 50% fructose, honey is about 55% fructose, high fructose corn syrup can range up to 65% fructose, and AGAVE is about 90% fructose! Keep in mind that natural foods, even fruit, has fructose and in extreme health conditions, they should be avoided.

For more information CLICK HERE.

About Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 15 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of "Keto.". Click here for Keto. http://amzn.to/2EfrECi Click here for our new Keto Courses: http://keto-adapted.com/school/

157 Comments

  • Thank you, this is wonderful information.

  • Audrey says:

    Oh Maria, I LOVE popovers! I made these tonight. 🙂 Hubby and I thought they were great, girly will like them doctored up for brekkie. Awesome recipe for a bread craving – of course, the fact that I’ve loved popovers since I was a little girl doesn’t hurt!

  • Thanks All!

    I’m SO glad you liked them!

    Audrey, you totally made my morning!:)))

  • Mary says:

    This is the first non-traditional roll/popover that my husband likes. He says it reminds him of his mother’s Yorkshire pudding. I’m so excited to finally have a healthy alternative for bread or rolls that he will eat. Thank you so much!

  • flagyl says:

    Mind Blowing! As the post shows some of most authentic information about Whey. As I have found some of most exceptional benefits of consuming whey. It’s truly great feature to improve immune system. The rest of benefits are really looking just knowledgeable about it. Thanks for sharing.

  • Laura says:

    Great great info!! You are a gem. Any possibility that this could work in a different pan? Could a muffin tin work? Probably not deep enough. I don’t want to buy a popover pan without knowing if I like the recipe. What do you think Maria?

    • Thank you for your kind words!

      Yes, a large muffin tin will work!

      Happy baking;)

    • Lisa Busch says:

      I have long made pop-overs and use a traditional muffin tin…they just turn out a bit smaller. I can’t wait to try this, see if it helps with my bread cravings!! I learned to puree a can of green chilis and add to the milk in the traditional recipe to equal the recipe required amount of fluid, and added cheese to make a wonderful, bread-craving snack..I’m wondering if this will work with this recipe. I guess there is only one way to tell!!

  • Connier62 says:

    Great info on Whey and great popover recipe.I don’t have popover tin but I’m going to use my muffin pan.When you say large muffin tin do you mean a regular size muffin tin or larger.

  • Connie says:

    How about using the strawberry Jay Robb in these? Think those would be good or maybe part strawberry and vanilla or unflavored?

  • Saundra says:

    I had stopped using whey protein powders because I became worried about the possibilities of dairy contaminents in it. For example all the reasons not to use milk products which are not organic and hormone free. Any information as to why whey protein would be ok to use since it is a “dairy” derivative?

  • hilda dada says:

    Good ideas! I like the way you express your idea and the topic you choose. KEep on your sharing! I appreciate it.
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  • Tami says:

    Made these tonight. They were wonderful. I served them as dessert with a drizzle of sugar free syrup. The whole family loved them.
    Enjoying your recipes.

  • Lucy says:

    Hi Maria, I’m making them now and the “batter” is REALLY runny – is it supposed to be like that?

  • Lucy says:

    Hi Maria, I’m making these right now and had a question…the batter is REALLY runny- is it supposed to be like that? Thanks.

  • Lucy says:

    Hi Maria – Never mind, I got it! Thanks

  • Andrea says:

    I made these as my first attempt at low carb baking because the recipe looked easy enough for a beginner. Sure enough, they came out really nice. I think I made them too big because there were only 8, and also they turned out a bit tough. Otherwise they are yummy and I’ll try it again sometime with the vanilla whey protein powder.

  • Hi Maria, am baking these as we ‘speak’ 🙂 I had a load of lumps though but that’s cause I was dumb enough to just throw all ingredients in a bowl, I’ll use more care next time. I am however using soy milk (unsweetened) as almond just isn’t to be had here.. 🙁 Think that would ruin them?? I’ll let you know how they turned out x from sunny Amsterdam

  • Dear Maria, just had these and they were quite gorgeous! They were very eggy though, any advise??

  • Lisa says:

    I already posted on the FB page, but had to come back here and put in my 2cents. I made these last night, and from what I can tell, they came out PERFECT! I used a muffin pan, made sure I put oil in each muffin cup, I used the vanilla protein poweder. They were SO SO SO GOOD! Not sure I’ll want to use regular protein powder, the vanilla was so good. I will definitely make these again! Thanks again Maria for such a great recipe!

  • ashley mae says:

    maria, have you ever tried Jillian micahesl whey? I cant afford jay robb 🙁
    im a college student on a low low low budget, but i want to make these recipes that you use with whey!

  • Robbi Graham says:

    Just made your chicken broccoli bake, it has the popover recipe as the bake’s topping. I was very worried something was wrong because the topping/popover mixture was pure liquid. But I saw the posts here and went ahead.
    Thanks for responding to your posts!!! I just pulled out the bake and it looks so good.
    I’ll be making the popovers soon!

  • AM says:

    Made these tonight w/ the Strawberry Jay Robb. They are wonderful! I think I am going to make up some sf strawberry sauce and whipped cream to put on top…yum! I bet cinnamon ones would be good too. Thanks so much for the great recipe, I have a feeling this is going to become a regular at our house!

  • Beth says:

    Made these last night (I’ve been baking a lot!). : ) To say they were a huge hit would be an understatement! Holy cow, were these good! Just put a little butter & sf syrup on them… Chrissy & I both loved them! She even said this isn’t diet food! I am excited that she’s really liking the things I’m making on our 30 day plan. (We both loved the meatloaf too!) You absolutely rock Maria!
    Having yummy things like this make changing how we eat a whole lot easier!

  • Glenda Mills says:

    Just purchased your 30 day accelerated plan and these were the first thing I made to prepare for week 1. They are really wonderful!

  • Danielle says:

    I’ve been looking for a recipe that could replace one of our favorite breakfasts, it’s ham and cheese between two layers of puff pastry. I’m thinking this could possibly work to replace the puff pastry if I just chopped the ham and cheese and put it on top of the “dough”. What do you think?

  • Molly says:

    Ingredients are 4 tablespoons oil or butter, you don’t actually put that into the recipe, right, you just use that to grease the tins. Second question, I put coconut spray in the tins and then put them in the oven for eight minutes but when they came out the coconut oil was all-black, Seemed burnt but is that okay? Just wondering if I really shouldn’t spray the tins before I put them in the oven to preheat.

  • Molly says:

    What is the shelf life of these and should one keep in fridge or on counter?

  • Ann says:

    Hi Maria!

    I’m wondering if you have an opinion about the Jay Robb protein powder being manufactured in a facility that is not completely gluten or dairy free. Are you worried about cross-contamination?

    Also, could you explain in better detail how whey protein powder is safe for those with dairy intolerances? I want to try these recipes, but I’m so afraid if irritating my IBS. I’ve had to give up dairy and gluten because of adrenal fatigue, and I’ve noticed my IBS has gotten much better since eliminating them.

    Are you truly saying that even those who are lactose intolerant can safely consume the Jay Robb whey protein powder?

    • cemmerich says:

      If you have dairy issues, you can use the egg white protein powder. 🙂

    • Rachel says:

      I am NOT Maria, nor am I a “medical professional”, BUT . . .

      Some of us who are called lactose intolerant are actually milk protein intolerant. It seems to be the caseins that get me, as I have problems with non-dairy creamers and things that contain sodium caseinate, things like that.

      Whey proteins that are higher quality (isolates) don’t bother me. Some whey concentrates or blends do.

      I suggest buying or collecting a sample or single use packet, mix with water and consume to test your own tolerance for whey.

      Some stores have “Show me the Whey” powder in bulk bins. Good for small tests, etc.

    • Dana says:

      Lactose and whey are two different things. Lactose is a sugar, whey’s a protein. If you have lactose intolerance you get gas and sometimes quick runs to the bathroom when you drink milk. If you get a stomachache or other weirdness from eating aged cheese it’s not lactose intolerance, you’re reacting to the casein. There’s virtually no lactose in aged cheese and there’s barely any whey either.

      People with gluten issues usually also have issues with casein, not whey. I did an elimination diet years ago and found that on reintroduction I got a little “puffy” when intaking heavy cream and had a bit weird response to some cheeses but whey had no effect at all. Your mileage may vary. Test on yourself or, if you have no wiggle room for mistakes, ask your allergist to check.

      Look for a whey protein isolate to be extra-sure about lack of contaminants.

      I know this conversation was from years ago but in case someone else comes along and reads it.

      • Maria Emmerich says:

        Of people that have issues with dairy, about 50% of people are sensitive to lactose (sugar), 50% sensitive casein (protein).

  • Lindsey says:

    Hi Maria! How do you reheat these after you thaw them from the freezer? What’s the best way? Thanks!

  • Kim says:

    Is it normal for them to get real big while baking, then they get pretty small once they come out of the oven? We loved them, but just wanted to know if I was doing something wrong.

  • Jenn says:

    Hi. I’ve never had a popover and just made these for the first time. They were really good but not at all what I expected. The consistency reminded me of the egg white portion of a hard boiled egg. Is this right or did I screw something up. I did use a silicone muffin pan so I don’t know if that effects things. Thanks for all your wonderful recipes!

    • Lisa Busch says:

      This is correct. I’ve eaten popovers (traditional ones) my whole life, and they are more eggy. You can bake them a bit longer sometimes to dry them out inside more. Just watch to make sure you don’t burn them. 🙂

  • Michelle says:

    I ended up with dense hockey pucks:( not sure what I did wrong.

    • Lisa Busch says:

      With traditional popovers (I haven’t tried this recipe yet) you can use a mixer to mix the ingredients together, but do not overmix or they can fall and be “hockey pucks”. I just put everything in the mixer, mix until smooth, and go from there.

      If you did not use a mixer, I’m not sure what went wrong…my only advice is follow the recipe exactly and try it again. All the greatest bakers in the world have a fail here and there. 🙂

  • Lia says:

    I wonder how I should adjust cooking time if I am using mini popover pans — I think I am overcooking them by following the cooking times for the regular muffin tins. Any advice?? Thank you, Maria. I love these and all your recipes.

  • Heather says:

    You are never going to believe this but I used this dough to make “lasagna noodles” for your protein lasagna (instead of the sliced turkey). I cooked the dough in a frying pan and made it into lasagna shapes as best I could. The first night we ate it, it was a little eggy tasting but after it sat overnight it was so delicious the next day. My husband who is skeptical about all these changes I’m making really liked it and even my picky 8 year old ate it. Did it taste exactly like traditional lasagna? No but it was so yummy and I was satisfied after dinner without the carb hangover!

  • Debi says:

    How did you make the chocolate ones and the custard??? thanks

  • Lisa says:

    Is there any way to make these taste less eggy? The taste of eggs literally makes me sick 🙁

  • alanna says:

    I made these and they turned out really greasy 🙁 I made them in a muffin tin so maybe adding 1 tsp of coconut oil to hot tin was too much? Double recipe yielded 32 popover–so not THAT much smaller. HELP!

  • Hi Maria! I’m excited to make these but ran out of Jay Rob protein powder. I just picked up another whey protein at a local health food store ingredients are basically whey, natural vanilla and stevia. I was wondering if I should use some xantham gum or anything to help it stick together? Do you think it would turn out? Thanks for the advice!! I love your recipes!

  • Sheila R. says:

    Hi, Maria, I just purchased your 30 day plan. I don’t have EWP right now, am waiting for it to come in the mail. Can I use whey instead, or will that mess up the eating plan. Thank you!

    • cemmerich says:

      Well, I try to keep clients dairy free for the first month or so to help with weight loss and healing. If you do, go back to EWP for at least a month. 🙂

  • Melanie says:

    In first week of meal plan, can use coconut milk instead of almond milk?

  • Melanie says:

    Thank you. I am excited to try these with chocolate powder & coconut milk. Although I can eat eggs, I cannot stomach the taste of anything too eggy. In the meal plans there is a lot of recipes I may not be able to stomach if they taste too eggy. Was trying to come up with some good ideas to substitute. Could I make a shake with using the same ingredients (coconut milk protein powder & eggs)? I’m not concerned about the raw egg consumption bec of the eggs I buy from the farm. Also was wondering if I could make a custard with coconut milk? Using swerve or stevia of course. My third idea was to eat lunch/dinner items for breakfast. Will these still work on meal plan for ketosis? Thank you for your help.

    • cemmerich says:

      My breakfast chili is a great option. Also, you can sub any other meal in the plan for another. The shamrock shake would be good too (with coconut milk and cream), but in general I prefer to chew my food. It registers leptin better.

  • Tanja says:

    Hi Maria,
    thank you so much for all your great recipes. I am reading 3 of your books at the moment and they all contain a lot of valuable information! I have one question: do I really need to use the whey? I read that whey that has been heat treated is not good for our health because the proteins get damaged when heated and are therefore not healthy for us. I was thinking of buying raw whey but when I put it in the oven it won’t be raw anymore. Do you think there are subs like hemp protein powder or something else? Thanks a lot for your help!

  • Anonymous says:

    Hi Maria!

    I made these and am super excited to try them. Quick question- I am on the 30 day advanced plan. Can I use the homemade keto syrup you linked to above or do you have another suggestion on how to eat them. Could I use the syrup recipe you give on the plan for the Dutch baby pancakes? Thanks 🙂

  • Amy Kirland says:

    Can you please explain what all of the melted oil is to be used for? The recipe calls for 4 Tbsp and yet according to the recipe only 1 tsp per cup/12 tsp total of oil is actually used? In traditional popover recipes there is oil mixed into the batter-is that direction just missing? My first attempt at this recipe resulted in a hard boiled egg yolk texture-NASTY!!!

    • cemmerich says:

      12 teaspoons is 4 tablespoons. 🙂

      • cemmerich says:

        I’m sorry, there should be 8 TBS total. 4 TBS in batter and another 4 for putting in the cups (1 tsp in each).

        • Michele says:

          Would you guys mind adding the additional 4T in the directions? I wasn’t sure either until I read the comments. I was wondering if the butter being included in the mix was a typo or the amount of butter used was a typo.

          I totally won’t remember to check the comments the next time I made these (they’re in the oven now!).

          Thanks!

  • Ally says:

    Yeah I wonder that also! Should the butter or coconut oil in this recipe also be added to the ingredients?
    Also, these are amazing and I love them but they seem to deflate in half when I take them out of the oven and I’m not sure if its just because I’m not a baker or if I am doing something specifically wrong?

  • amt says:

    I purchased one of your plans also…when you say you can sub any other meal in the plan for another do you mean swapping say a lunch for a breakfast, or only to swap any lunch for lunch, and any dinner for dinner.

    • cemmerich says:

      You can swap lunch for breakfast or a lunch or dinner from another day for lunch today. They are pretty flexible that way. 🙂

  • Amanda Reed says:

    I’ve decided these are replacing our dinner rolls at Thanksgiving this year. 🙂 They will carry butter to our mouths just fine. 😉

  • Wendy says:

    Looking for a little help with this recipe. I see from the comments that most everyone had great success with these. I made these this morning and they did not even attempt to rise. I am an experienced baker and am known for my popovers (it’s just the NY Times recipe). I followed the recipe exactly, batter was very thin though. I even used the same popover pan. I baked them exactly as directed, my oven is properly calibrated, I used super fresh farm eggs, Silk Unsweetened Almond Milk, Jay Robb Unsweetened Whey Protein Powder. They rose about 1/4 inch and fell apart when I tried to eat one. They tasted chalky and ended up throwing out the whole batch. Not sure what went wrong. The only thing I can think of is a problem with the protein powder. Are there different versions of the Jay Robb Unsweetened Whey Protein Powder? Maybe I bought the wrong one?

    • Maria Emmerich says:

      Sorry, not sure what happened there. If you used Jay Robb protein powder it should work.

      • Wendy says:

        Yes, I confirmed that I used the right whey powder. My popovers looked just like the chocolate popovers pictured above (short and squat). Nothing like the image at the top of the window (high and billowy). How thick should the batter be? Mine was the consistency of light cream.

  • Barbara says:

    Hello Maria, thanks for having such a great website. I want to try your popover recipe but I don’t care for an eggy taste. Since this will be my 1st time making popovers I wonder if it’s possible to use all egg whites only or egg whites for half of the required eggs. Thank you in advance for your reply.

  • Mia says:

    Hi there – I just made these tonight – got the cool popover pan, even. They really condensed down to a pretty solid little mass. When they were baking they looked absolutely perfectly puffy through the glass oven window (I never opened the oven), but then they condensed down immediately and are quite dense inside. They taste great (I think I’ll try a sweet version next time), but I wonder if perhaps I did something wrong in the ingredient mixing process? Are they supposed to be very dense? the egginess is fine – that I expected. And I certainly don’t expect them to be as airy as one that uses flour … but … hmm. I just want to be sure I’m doing it right. Thanks for any input! 🙂

    • Maria Emmerich says:

      Try a bit less protein powder. 🙂

      • Mia McNamee says:

        THANK YOU! I appreciate your answer. I am planning to make them again this weekend, so your timing is just perfect. OK, I’ll whip those whites more! Many thanks, again!

      • Yomi says:

        Wait a minute, are we supposed to whip the eggs stiff? I don’t see that step in the recipe. I too tried this recipe and they were dense little hockey pucks.

        • Maria Emmerich says:

          Sorry, that was incorrect. You don’t whip the whites stiff. Maybe try a little less protein powder. 😉

  • Mia says:

    oh – as an addendum – I used Jay Robb unflavored egg white protein (currently off dairy for a month while I go through your beginning keto meal plans 🙂

  • Mia says:

    … but the batter might make a pretty amazing Dutch pancake, if I never figure out the popover.

  • Cynthia says:

    I’ve made these probably a dozen times (I’m about on day 50 of 90 + when I tried to make the prior to the plan) and they have NEVER come out not deflated. They will be huge prior to the oven turning off then they deflate and are chewy and dense in the middle. Same issue I’ve had with the amazing bread… Next time I’m going to try decreasing the baking powder, anything else you can recommend? I live in Ft Worth Texas so there’s slight humidity, but I’m not at a high altitude. Every other thing has come out awesome, but literally, my husband’s favorite food item (bread) is the item that I just can’t master 🙁
    Thanks for any input!

  • Cynthia says:

    I also might mention I’ve tried both jay Robb powders (egg & whey) – I saw you mentioned trying decreasing the protein amount as well. So I will also try that.

  • Tracy says:

    These were amazing! Day four of the accelerated plan, and my cravings are slowly subsiding. This breakfast helps a lot!

  • Michele says:

    Thanks for the clarity on the butter/coconut oil. I’ve made these 3 times now (sweet vanilla). SO good with the keto syrup! Mine did deflate, but they were still airy inside.

    This last time (cinnamon vanilla), I upped the oven temp to 450/350 (not convection) and kept the cook time the same and this seemed to help. My tallest popover was the one that I added the lump of butter to *after* the batter.

    Delicious! Thanks for the recipe!

    Michele

  • carrie says:

    So, I really want to understand how you make this work! Please! I have tried your recipe twice and have twice ended up with curdled egg cups with the texture of a dry sponge. HOW do you make these texturally good???
    Help!

    • Maria Emmerich says:

      Sorry, not sure what happened. The process is pretty straight forward as described in the instructions. Make sure the pan is hot and oil is added. 🙂

  • carrie says:

    I did and used my pop over pan. Hoe much total protein powder? I am using the THM brand.

    • Maria Emmerich says:

      That could be it. I have heard from clients that some brand of protein powder don’t work as well in recipes like this. 🙂

  • Kristin says:

    Your cookbook does not call for baking powder in this recipe. Is it no longer necessary?

  • Magda says:

    Hi! I am baking these for the first time. I am using the convection setting in my oven and thought I may need to reduce the baking time. Anyone knows if the timing would be different with convection and by how much? Thanks!

    • Maria Emmerich says:

      Not much. I use a convection too. Just watch them until they start to brown. 🙂

  • Magda says:

    These came out beautiful!! and tasted great too! They deflated while resting them, though.

  • Becky W. says:

    I used MCT oil in a Misto to thoroughly spray the muffin pans, heated as required, added the tsp. of coconut oil, and they have still stuck terribly all three times I’ve made them. Is there some trick I’m missing?

    (I’m no dairy right now, so I’m using the Yat Robb EWP and MCT oil in the batter, if that matters.)

    Except for leaving their bottoms, stuck to my muffin tins, these are handy. I’ve made plain twice and sweet once. For the sweet, I used the 1/4 c. Swerve and 1 tsp. vanilla extract in the whole batter, then divided it in half and added 1 tsp. each cinnamon extract and almond extract to half of the batter and then sprinkled some good cinnamon on top. For the other half, I added about a tbs. of cocoa powder and 3 few drops of stevia glycerite. My husband really likes the sweet ones for breakfast. We use the plain ones to go with savory dishes like your excellent chili recipe.

    • Maria Emmerich says:

      Hmm, not sure. If the pan is nice and hot and you add the tsp of oil it shouldn’t stick. Thanks!

  • Helen says:

    Hey Maria,

    We made these for breakfast this morning and our 5 year old daughter “really liked it”. I used your calculation of Fat / protein and carbs to help calculate out her breakfast. (She is on LGIT for epilepsy and gets roughly 65% of her calories from fat.). Anyways, it said 7g Fat / pop over, but if there is 1 tsp butter and 1 tsp of coconut oil in each, plus 1/3 egg… wouldn’t the fat be just over 10g? Am I doing something wrong?

    Thanks for sharing all your recipes!!

  • Connie says:

    So excited to try the popovers. One question, I have no baking powder so can I substitute baking soda for it?

  • Tanja says:

    Hi Maria,

    I bought whey powder instead of whey protein powder 🙄 Do you have an idea If I can use it or Is it for the garbage?

  • cucee says:

    Instead of the protein powder, can you use egg whites?

  • Marie Seibel says:

    Wonder if one could turn these into cream puffs by adding cream cheese/HWC filling and topping with SF ganache? Have you tried it?

  • Marie says:

    Well, I made the popovers. Even though they looked terrific when they came out of the oven, they looked a lot like egg custard on the inside. I ate the top off a couple, which was quite tasty. Since I am frugal and don’t like to waste anything, I tore the rest into chunks and put them back in the oven at 325 for about a 1/2 hour. They were somewhat firm at this point. Then I put them in the food processor and turned them into what looks like Panko crumbs. Then I spread them on a cookie sheet and put them back in the oven for about an hour on the “keep warm” setting Now they are lovely looking large crunchy crumbs. I have some chicken tenders in the freezer so I’m going to see how they work as breading. I’ll let you know.

    • Ruth says:

      Marie I have a bunch that turned out this way too, so I am thankful you found a way to salvage them. Will try your method – might also be good as a casserole topping?

  • Linda says:

    These are yummy! Thanks for introducing me to Jay Robb Egg White Protein! All your recipes are so good!

  • Marie says:

    Made the chicken tenders with the crumbs. They were great. Brushed the CT with a mixture of mayo and Sweet Baby Ray’s Buffalo Wing sauce (both zero carb). Then rolled in crumbs and baked at 400 for 35 minutes.

  • Pauline says:

    Hi Maria

    Is it necessary to use protein powder, or can I use a flour substitute, like almond flour?

  • Jamie H. says:

    I have both of your last two ketogenic cookbooks and noticed the difference in the popover recipes. The protein powder is double in this recipe and there is no baking soda compared to your strawberry popovers. I was just wondering which recipe you would recommend? Thanks!

  • Jamie H. says:

    So sorry to bother again, but which book? The Ketogenic Cookbook (the strawberry) or Quick & Easy Ketogenic (the spring popovers)? I would think they would have the same base recipe but they do not.

  • Debi says:

    Hi. So excited to try this recipe. Would you have a recommendation for a different milk? Our daughter is allergic to almonds – and we both react to soy milk. Thanks.

  • Jeremy says:

    Have you experimented with any alternatives to almond milk? It’s high in oxalates, and that’s the kind of kidney stone I have to watch for. And cashew is higher in carbs….

  • Ruth says:

    I just made these today, using this recipe. My muffin tins with coconut oil spray turned black as someone else mentioned. I switched to my silicone muffin tray and did not spray – only had the tsp of butter in bottom, then the batter. Looked great in the oven – nice and tall, but I pulled out the tray to pierce each one with toothpick, and when the cool air hit them, they totally deflated. Put them back into the oven at 325 and cooked for another 15 minutes. Cooked through, but never rose again and are quite dense and eggy when cut in half. Had batter left over from the 12 (filled each cup full) so used a pyrex custard cup. This worked better and is what I will use next time. I forgot to spray this custard dish, so the popover stuck a little but was easy to pry loose with sharp knife. Opened oven just long enough to pierce with toothpick and quick shut the door for the final 15 minutes cooking time at 350. It came out beautiful and with a crispy outside, light as a feather. We will share this one with meal and see how it turns out. I think I’ll try the recipe next time that is in the Q&E Ketogenic Cooking book.

  • Marcee Goff says:

    I let be popovers. So I was excited to see this recipient. However when I tried it they came out dense and like scrambled eggs. I followed the recipient and exact. I wonder what I did wrong. ?? Are they supposed to be hollow and fluffy like real popovers. I would love to make this work. Any advice would be appreciated. Thanks,Marcee