Blueberry Popovers

Blueberry Popovers


Makes 6 servings
Parent Help Meter = MEDIUM

Heat oven to 450° F and place oven rack to middle position. Mix milk, extract, butter, salt, and nutmeg plus 3 tablespoons sugar in a large bowl. Stir in flour, add eggs until just combined; let this batter stand for 5 minutes. Meanwhile, mix remaining sugar and cinnamon in a separate bowl; set aside. Place berries in a buttered 9-inch pie pan. Pour batter over the berries; sprinkle cinnamon-sugar over the batter. Transfer pan to the oven and bake for 20 minutes. Reduce oven temperature to 350° F; bake until popover is firm and golden brown, 15 to 20 minutes longer. Cut popover into wedges and serve immediately or cool and store in a tightly sealed container for a couple of days.

* Our testers liked frozen cherries instead of the blueberries in this recipe.



• 1 cup non-fat milk

• ½ tsp. vanilla extract

• 2 Tbsp. melted butter

• ¼ tsp. salt

• ⅛ tsp. fresh ground nutmeg

• ¼ cup granulated sugar

• 1 cup sifted white flour

• ½ cup egg substitute

• ¼ tsp. ground cinnamon

• 2 cups blueberries or other berries





(Calculations are approximations. The nutritional content may vary depending upon degree of cooking and cooking method.)

  • Calories: 183
  • Total Fat: 3 g
  • Carbohydrate: 33 g
  • Protein: 6 g
  • % of Calories from Fat: 16 %
  • % of Calories from Carbohydrate: 72 %
  • % of Calories from Protein: 13 %
  • Fiber: 2 g
  • Calcium: 71 mg
  • Sodium: 145 mg

  • Using blueberries, or any fruit, makes this one serving of from the fruit group. Everyone should try to eat at least 3 servings of fruit each day.
  • Avoid using canned fruit for this recipe. Canned fruit is usually packed in heavy syrup or juice and will add unnecessary sugar (simple carbohydrates) and calories to the finished product.
  • One-half cup of egg substitute is the equivalent of 2 whole eggs. Egg substitute is basically egg whites. Egg whites have no fat or cholesterol, but all the protein of eggs. The fat and cholesterol in eggs is found in the yolk.
  • Low-fat recipes are great to cut caloric intake at any age. But fat is good for some things because it does have vitamins A, D ,E , and K (which are fat soluble) and some fatty acids are essential to immunity, growth, and development. They are essential to consume in the diet because the body does not make all of the fatty acids it needs.
  • Whole wheat flour will add about 2 grams of fiber per serving if you substitute for the white flour.

  • Kids can make this recipe on their own with some supervision. Parents may want to help with the oven part.
  • Wash any fresh fruit before consuming because fruit does have dirt and pesticide residues on the outside that can get into your food without proper washing. The wax maintains quality and aesthetic appeal of the fruit while on display in the store. It is harmless and will be rinsed off during washing.

Recipe courtesy of 5 A Day Fruits and Vegetables, Centers for Disease Control