Pumpkin Popovers

Number of Servings: 12 (90 g)
Active Time: 15 min.
Total 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 90 g

Amount per serving
Calories 135
% Daily Value*
Total Fat 4g 5%
Saturated Fat 0.5g 3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 47mg 15%
Sodium 100mg 4%
Total Carbohydrate 19g 7%
Dietary Fiber 0.5g 4%
Total Sugars 2g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 15g
Protein 6g
Vitamin D 0.7mcg 6%
Calcium 62.1mg 4%
Iron 1.3mg 6%
Potassium 130mg 2%
Vitamin A 85.1mcg 10%
Vitamin C 0.2mg 0%
Vitamin E 0.7mg 6%
Vitamin K 2.6mcg 2%
Thiamin 0.2mg 15%
Riboflavin 0.3mg 25%
Niacin 2.5mg 20%
Vitamin B6 0.1mg 0%
Folate 69.5mcg 17%
Vitamin B12 0.3mcg 15%
Biotin 4.1mcg 15%
Chloride 76.7mg 4%
Pantothenate 0.5mg 0%
Phosphorus 91.6mg 8%
Iodine 20.6mcg 15%
Magnesium 12.7mg 4%
Zinc 0.5mg 0%
Selenium 13.8mcg 25%
Copper 0.1mg 10%
Manganese 0.2mg 8%
Chromium 0.1mcg 0%
Molybdenum 2.9mcg 6%

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

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