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These straightforward, keto popovers require lower than 7 components and style wonderful with any entree you’re serving!

Traditional popovers are very mild and ethereal rolls constructed from eggs, milk and flour. The batter could be very skinny which helps the popovers rise to nice heights and supply a pleasant, mild texture. Since we’re making these keto pleasant popovers, using white flour is a no go. Without utilizing white flour which has gluten in it and offers construction and that good chewy texture, utilizing only a small quantity of coconut flour and egg white protein powder will give us the identical outcomes. In order to get these beauties to rise properly, we add each baking powder and baking soda to make sure they’ll keep lifted after they bake and are available out of the oven.

I’d wish to clear up this fixed query get asked nearly every day about whether or not coconut is a nut. While the US Food & drug Administration (FDA) claims that coconut is a tree nut turns into it comes from a tree, it’s in reality a FRUIT. People who’ve tree nut allergy symptoms could also be allergic to coconut as properly, however being allergic to coconut just isn’t the identical as having a tree nut allergy.

My personal son was recognized with a Peanut and Tree Nut allergy on the age of 2. He has safely eaten coconut all these years with out difficulty and he’s now 14. Coconut is a fruit, referred to as a drupe. It’s like a peach with a pit. 

The American College of Allergy, Asthma and Immunology says it properly: “Coconut is not a botanical nut: it is classified as a fruit, even though the FDA recognizes coconut as a tree nut. While allergic reactions to coconut have been documented, most people who are allergic to tree nuts can safely eat coconut. If you are allergic to tree nuts, talk to your allergist before adding coconut to your diet.”

Popover Pan– A easy pan with height that actually helps the popovers keep lifted. Of course you possibly can additionally simply use a muffin pan however you received’t get the height like these. 

Mixing Bowl set– Super handy to have a couple of totally different sizes of glass mixing bowls. 

Whisk-A big whisk will enable you to get these excellent ethereal pockets in these popovers.


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Keto Popovers (Low Carb, Nut Free, Gluten Free, Paleo)

Author Brenda Bennett/Sugar-Free Mom


  • 5 massive eggs room temp
  • 1/2 cup water
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1/2 cup egg white protein powder
  • 1 tbsp coconut flour
  • non-compulsory: 1/4 tsp onion and garlic powder


  1. Preheat oven to 400 levels F.

  2. Grease a popover pan generously with coconut oil. Place the popover pan or a 12 capability muffin pan within the oven whereas it’s preheating.

  3. In a big bowl, whisk the eggs, water, baking powder, soda, salt, egg white protein powder and coconut flour collectively.

  4. Carefully take away the new popover pan from the oven with oven mitts. Fill every about half approach with batter. Place on the center rack with no racks above it so when the popovers rise they will not get stopped by a rack.

  5. Bake for 20 minutes then take away and use a toothpick to poke 3 holes into every popover. Return to the oven to bake extra 5 minutes.

  6. Enjoy instantly. Best if eaten contemporary.

Recipe Notes

Net Carbs: 1g

I’ve tried this with whey protein powder instead of the egg white protein powder and it labored however did not get as a lot elevate and height. 

Nutrition Facts

Keto Popovers (Low Carb, Nut Free, Gluten Free, Paleo)

Amount Per Serving (1 popover)

Calories 90 Calories from Fat 36

% Daily Value*

Fat 4g6%

Saturated Fat 1g6%

Cholesterol 156mg52%

Sodium 265mg12%

Potassium 100mg3%

Carbohydrates 2g1%

Fiber 1g4%

Sugar 1g1%

Protein 11g22%

Vitamin A 225IU5%

Calcium 41mg4%

Iron 1mg6%

* Percent Daily Values are primarily based on a 2000 calorie weight loss program.

Blessings, Brenda

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