Blueberry Lemon Popovers

If this is your first visit to my recipes, welcome! If you are a returner, thank you!

I am a true believer that the world of food should be open to a person and moderation in all things is a great way to live life, that’s why I specialize in creating macro-friendly recipes that are much easier to “fit” in moderation.

For more macro-friendly recipes, lifestyle posts and bodybuilding posts feel free to follow my instagram @boho_nutrition!

Spring is such a refreshing time of year, these light and fluffy, gently lemony, blueberry popovers are a refreshing mix that blend all the tastes of spring. In this recipe you will find two different filling variations that still keep the calories low without sacrificing taste! Nutrition facts are provided for whichever variation you choose.

Feel free to use these to grace your family gathering or just to have on a daily basis, with macros like that you can eat more than once! They make as much a delightful snack as they do a dessert!

Due to their yogurt base these popovers are perfectly moist with a pleasant, slightly sticky texture. If you are a person who has certain texture preferences this recipe may not be your cup of tea, but feel free to test it out and see what you think!

This recipe is fun and easy, you can even get the kids involved! If you modify my recipes in your own way please tell me, I would love to see what fun twists you come up with!

This recipe is suitable for bariatric patients, vegetarians, body builders, anyone who is practicing moderation or just someone looking for a delicious dessert or snack recipe!

Makes 12

Cookware required

Muffin tin

Cupcake wrappers

Blender/ food processor (can mix manually as well)

Prep Time

Approx. 20 min

Cooking Time

Approx. 30 min

Total Time

Approx. 50 min

Difficulty Level

Easy

Ingredients

Popovers

-1 C (140g) Frozen blueberries

-3 (450g) Light and Fit blueberry greek yogurt

-1/4 C (95g) egg whites

-1 C (165g) all purpose flour

-1 scoops (~30g) vanilla protein powder

*Nutrition facts may change depending on which protein powder you choose

-1 Tbs (~10g) monks fruit (or other sweetener of choice)

-20 ml lemon juice

- 1/2 C (100g) Unsweetened almond milk

-1/4 tsp salt

-1/2 tsp baking soda

Filling

-120g Sugar free lemon pudding mix with water (10g dry, mixed with water per popover)

Or

-60g Fat free whip cream (5g per popover)

Directions

-Preheat oven to 350 degrees Fahrenheit

-Combine all ingredients (except whole blueberries) in a blender/food processor and blend until smooth

-Place cupcake wrappers in a muffin tin pan (makes them much easier to get out)

-Spoon the filling mixture evenly into the cupcake cups

-After liquid cupcake batter is equally dispersed between cups then spoon in blueberries evenly

-Cook until firm in the center, check with toothpick (~30min)

-Let popovers cool on wire rack (they are meant to expand and open)

-For best results let cool for 24 hours

-For filling, mix sugar free lemon pudding mix with water to desired consistency or whip cream if you choose, add filling right before serving for best results

I hope you enjoy these subtly sweet treats as much as I did!!

(everyone has different tastes please let me know how you feel if you try this recipe!)

Nutrition Facts

For one popover with whip filling

Calories 100 kcal

Fat 1g

Carbs 14g

Protein 5g

For one popover with lemon pudding filling

Calories 110 kcal

Fat 1g

Carbs 20g

Protein 5g

Feel free to tell your friends all about my recipes, I’d appreciate it! Tag me in any recipes you try!! @boho_nutrition

(I would love to hear your honest reviews positive or negative!)

Just a reminder: for more macro-friendly recipes, lifestyle posts and bodybuilding posts feel free to follow my instagram @boho_nutrition!

Rhianon Condello RDN, BSN, RN