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Whole Wheat PopOvers


Have you ever tried to make 100% whole wheat popovers?  Well, it’s not that easy. As evidenced by my first batch, that literally wouldn’t “Pop”.


So, upon investigation, I learned a few things that make a popover, pop!  These included:

  • The amount of gluten (to form the gas bubbles that make the pockets
  • High heat, again, to create gas bubbles
  • And a narrow container.  (as opposed to pouring the batter in a skillet like a pancake.

I decided to focus on the gluten content as my first issue, and ended up with pretty good results! I added extra gluten, put some white flour in, and I blended it in a blender, rather than stirring it, to encourage the formation of bubbles.

tuna popovers

In a blender we added:

  • 1 egg
  • 1/2  cup lowfat milk
  • 4 teaspoons melted butter
  • 1/4 cup whole wheat flour
  • 1/4 cup white flour
  • 1 teaspoon Vital Wheat Gluten

Mix all up in a blender.  Pour into 12 mini muffins.  Bake at 375 for about 12-15 minutes.

popover ingredients

Filled with tuna, these made a delicious and healthy lunch!

tuna popovers2

… and then they doubled as dessert!

dessert popovers
Whole Wheat PopOvers

100% whole wheat is a great thing to add to your families diet.  Whole Wheat contains:

  • More Fiber!  Need your kids to be “regular”.  More fiber in their diet is the perfect place to start. (one cup has approximately 4 grams)
  • More nutrients!  Per calorie, whole wheat has more nutrients such as maganese and vitamin B.
  • More Protein.  Per cup, the whole grain varieties have almost 8 grams of protein.
  • Is more filling! Due to the higher fiber and more nutrients, whole wheat fills those little tummies up longer, and prevent spikes and drops in blood sugar the way white does.
  • Studies show women who eat more whole grains, weigh less.

Do you make popovers?

I’d be curious if anyone else has had luck with 100% whole wheat in their popover recipe??

Whole Wheat PopOvers

This delicious (and nutritious!) take on family favorite popovers is filling, rich in protein, and packed with fiber.
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Course: Breakfast
Cuisine: American
Keyword: popovers, vegetarian, whole wheat
Prep Time: 10 minutes
Cook Time: 15 minutes
Servings: 12 popovers



  • Melt butter
  • Add all ingredients to a blender.
  • Mix all up in blender.  Pour into 12 mini muffins.
  • Bake at 375 for about 12-15 minutes.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

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I think so, and was having the same thoughts… I should have done more experimenting, like using the blender and keeping the full amount of whole wheat. I’ll let you know if I try it that way!

If I don’t try first! 😉 I am impatient that way. This sounds like an excellent thing to bake, freeze, and use for warm evenings for a light dinner!

Ha ha.. Good! Let me know if it works! Also, I read they “pop” better if put in a cold muffin tin (like putting your muffin pan in the fridge)

I just got done making these with 100% whole wheat flour & they turned out great! I followed the recipe as above, except I used 1/2 cup whole wheat flour, no white flour, & no vital wheat gluten. My only change next time will be to not forget to grease the muffin tin, as I skipped this in my excitement to make these for lunch. Thankfully, they survived me prying them out with a toothpick without deflating! 🙂

I put the ingredients in my Vita-Mix on medium speed for about 30 seconds or so. With the help of my 2y/o, they didn’t even last an hour after taking them out of the oven, but they were good to the last bite!

When my grandmother made Yorkshire Pudding (a large popover in a pie plate, basically) she heated the pan with the fat in it in the oven, then poured the batter in quickly and baked it. It rose beautifully every time.

Amy- I was wondering could you put these in a real popover pan instead giving them more of a pop or use a muffin tin to give it more of a muffin sandwich bread look?