Pumpkin Popovers

Number of Servings: 12 (119 G)
Prep Time: 15 min.
Cook Time: 1 hour
Pumpkin Popovers

Denser than typical popovers, these little gems make a filling snack, especially when paired with a bit of natural peanut butter. The cayenne adds a slight bite to these popovers but can be omitted, if desired, or substituted with your favorite pumpkin spice blend.

Tip: Be sure to preheat your pan with your oven to make sure it’s very hot when you pour your batter in.


  • ¼ cup pumpkin puree
  • 3 eggs
  • 3 egg whites
  • 2 cups skim milk
  • 2 Tbsp. canola oil
  • 2 cups flour
  • ¼ tsp. salt
  • ¼ tsp. pumpkin pie spice
  • ⅛ tsp. cayenne


  1. Preheat oven to 400ºF, placing a 12-cup muffin pan on a baking sheet in the oven to heat with the oven.
  2. In a medium bowl, whisk together pumpkin puree, eggs, egg whites, milk, and oil until smooth.
  3. Combine flour, salt, pie spice, and cayenne in a large bowl. Whisk the pumpkin mixture into the dry ingredients until smooth.
  4. Remove the muffin pan from the oven and coat it with cooking spray. Divide the batter among the prepared cups. Bake the popovers until they are puffed and browned (25-30 minutes).
  5. Remove the popovers from the oven and reduce the oven temperature to 350ºF. With a small knife, cut small slits into the sides of the popovers, 3 or 4 per popover. Bake until fully cooked (7-10 minutes).

Nutrition Facts

12 servings per container

Serving Size 119G

Amount per serving
Calories 140
% Daily Value*
Total Fat 3.5g 5%
Saturated Fat 0.5g 3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 47mg 15%
Sodium 145mg 6%
Potassium 180mg 5%
Total Carbohydrate 18g 6%
Dietary Fiber 0.5g 0%
Total Sugars 3g
Sugar Alcohol 0g
Other Carbohydrate 14g
Protein 9g
Vitamin A 20%
Vitamin C 0%
Calcium 6%
Iron 6%
Vitamin D 8%
Vitamin E 2%
Vitamin K 4%
Thiamin 8%
Riboflavin 20%
Niacin 6%
Vitamin B6 2%
Folate 10%
Vitamin B12 6%
Biotin 2%
Chloride 4%
Pantothenate 4%
Phosphorus 8%
Iodine 25%
Magnesium 2%
Zinc 2%
Selenium 20%
Copper 2%
Manganese 2%
Chromium 0%
Molybdenum 4%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Skim Milk, Egg Whites, Enriched Flour (unbleached Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Eggs, Pumpkin, Canola Oil, Salt, Pumpkin Pie Spice (cinnamon, Ginger, Nutmeg, Allspice, And Sulfiting Agents), Cayenne Pepper.

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