Keto Popovers (Low Carb, Nut Free, Gluten Free, Paleo)
These easy, keto popovers require less than 7 ingredients and taste amazing with any entree you’re serving!
Popovers
Traditional popovers are very light and airy rolls made from eggs, milk and flour. The batter is very thin which helps the popovers rise to great heights and provide a nice, light texture. Since we are making these keto friendly popovers, the use of white flour is a no go. Without using white flour which has gluten in it and provides structure and that nice chewy texture, using just a small amount of coconut flour and egg white protein powder will give us the same results. In order to get these beauties to rise well, we add both baking powder and baking soda to ensure they will stay lifted after they bake and come out of the oven.
Coconut is not a Nut
I’d like to clear up this constant question get asked almost daily about whether coconut is a nut. While the US Food & drug Administration (FDA) claims that coconut is a tree nut becomes it comes from a tree, it is in fact a FRUIT. People who have tree nut allergies may be allergic to coconut as well, but being allergic to coconut is not the same as having a tree nut allergy.
My own son was diagnosed with a Peanut and Tree Nut allergy at the age of 2. He has safely eaten coconut all these years without issue and he is now 14. Coconut is a fruit, called a drupe. It’s like a peach with a pit.
The American College of Allergy, Asthma and Immunology says it well: “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.”
Tools to Make Popovers
Popover Pan– A simple pan with height that truly helps the popovers stay lifted. Of course you could also just use a muffin pan but you won’t get the height like these.
Mixing Bowl set– Super convenient to have a few different sizes of glass mixing bowls.
Whisk-A large whisk will help you get those perfect airy pockets in these popovers.
Low Carb or Keto Meal Plans
Our membership is simple.
You can subscribe for a month to try it out or you can subscribe for a yearly membership. Each Friday you will get a meal plan that comes to your email. You’ll have that early in order to go food shopping before the meal plan begins on Sunday. You will be able to view and print the meal plan and the shopping list. If you don’t like a meal, simply delete it and swap it with another meal you like. The shopping list will automatically adjust. It’s the best software available out there for a customizable menu plan. Not many other low carb or keto meal plans allow you the option to remove, add, start with a blank menu and create your own if you so wish. Learn More about our meal plans!
Keto Popovers (Low Carb, Nut Free, Gluten Free, Paleo)
Keto Popovers (Low Carb, Nut Free, Gluten Free, Paleo)
Ingredients
- 5 large 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
- optional: 1/4 tsp onion and garlic powder
Instructions
- Preheat oven to 400 degrees F.
- Grease a popover pan generously with coconut oil. Place the popover pan or a 12 capacity muffin pan in the oven while it is preheating.
- In a large bowl, whisk the eggs, water, baking powder, soda, salt, egg white protein powder and coconut flour together.
- Carefully remove the hot popover pan from the oven with oven mitts. Fill each about half way with batter. Place on the middle rack with no racks above it so when the popovers rise they won't get stopped by a rack.
- Bake for 20 minutes then remove and use a toothpick to poke 3 holes into each popover. Return to the oven to bake additional 5 minutes.
- Enjoy immediately. Best if eaten fresh.
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Popovers are supposed to be hollow. Why do you suggest poking them? I look forward to trying the recipe!
These aren’t traditional popovers made with gluten so poking a whole will help make them hollow in the center.
Can you sub meringue powder for egg white protein powder?
I’ve not tested that to be sure how much.
This did not work at all. I follow the recipe to a T! Within 30 to 45 seconds of coming out of the oven they collapsed. And they were green inside and super dense eggy. It tasted horrible. I also tried them immediately out of the oven before they had a chance to deflate. Even then in its inflated position, they were very dense and tasted terrible.
Can I ask the protein powder you used?
They do look like a popover when it comes out of the oven — then 10 seconds later they all collapse. Additionally, they taste nothing like a traditional popover — way too eggy — and way too dense. Thanks for submitting the recipe though for us to try.
I am so sorry. I made them just like you said and they rose beautifully and looked great but were green when I broke them open and I didn’t like them at all. Personal preference, I’m sure. But now I have egg white protein and a popover pan.
I just made them and have the same issue. Nothing like bread inside and hollow. Greenish tint. Any advise on these coming out like bread?
What other things beside whey, have you tried in place of the egg protein?
Nothing but the whey in place of it. I did try none at all and just used 2 tbsp coconut flour and they were dry and dense, no rise.
HI Brenda,
Mine deflated after poking them with a toothpick. They had a lot of rise before.
I used whey protein instead of egg protein. Could that be the reason? Or are they meant to deflate?
Yes it’s the whey, the same thing happened to me when i tried whey. They will deflate a tiny bit, but they seem to stay pretty high when using the egg white protein powder.
I’d love to try this…popovers are a treat every now and then. How would you make a “ketofied” honey-butter. Would you use confectioner’s sweetener?
Yes that would work.
Can I use a different kind of protein powder?
I did try whey protein in place of the egg white, it worked but they just didn’t rise as much.
Thank you for posting so many nut-free recipes! Like your son, I’m allergic to tree nuts too. It definitely makes keto and paleo recipes harder to find. Appreciate you!
Thank you!
I have pea protein. Would that work, as I will not be buying egg white powder.
I can’t say for sure since I’ve never use pea protein, sorry. Please let me know if you try it though.
what would happen if i do not have ege white powder to use???
I tried the recipe without it, just using coconut flour and they never rose at all.
Hello!
Do you have a list of your preferred brands for your ingredients?
Almond flour, coconut flour, egg white protein, etc…?
I forgot to link the egg white brand I used, I added it now. The coconut flour is linked in the ingredients. Here’s the egg protein powder I used:https://amzn.to/3khg6Ug