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Popover Pop-Under

Baking gluten-free bread is tricky. Baking keto bread is even trickier.

I don’t eat a lot of bread, but sometimes, I have a craving. I wanted bread, freshly baked bread. I also didn’t want the hurry up and wait, repeat, repeat the process that comes from baking yeast bread. I’ve done it with mixed results. What traditionally gives bread its rise and texture is gluten, so a gluten-free bread recipe that hits the mark is a tough sell. Quick bread, meaning bread that does not require yeast to rise, is safer (and quicker) bet to satisfy a craving.

I decided to satisfy my craving for popovers. I also decided to give a keto pop-under recipe a try for Maggie.

There’s a special pan for popovers if you want them to look a little fancier, but I think a muffin tin is perfectly fine. The final product makes perfect dinner rolls paired with a holiday meal.


Usually, the first step in baking is preheating your oven. Don’t. Seriously. Leave the oven cold.

First, melt two tablespoons of butter and set aside so it cools. I used a microwave, but you could easily heat it over the stovetop in a saucepan.

Take your muffin tin (or your popover pan) and grease generously with butter (not the melted butter). Set aside.

Next, in a large bowl, whisk two eggs and 1/4 teaspoon salt until combined. Add one cup of milk and the melted butter, then whisk well. Shake off the whisk and switch to a silicone spatula. Add one cup of (gluten-free flour) and mix until combined. Then stop. You don’t want to over mix.

Distribute the batter evenly between the muffin pan cavities. Place the muffin pan in the cold oven, set the oven to 425, and set your timer for 20 minutes. After the timer goes off, reduce the temperature to 375 and add 10-15 minutes. The outsides should look golden, so adjust accordingly based on the efficiency of your oven.

When the timer indicates they’re done, take a toothpick and pierce the tops of the popovers to release the steam. You can leave the popovers in the oven for further crisping (if needed) or wait till they’re cool enough to enjoy.

Keto Pop-Under

Whenever I make anything, I try to make a keto version of that snack or meal, too. Sometimes, I think Maggie gets mad when she sees differences in our plates, so I experiment with alternatives so she doesn’t feel left out. This pop under is named so because when baked, instead of puffing up and “popping over,” the pop-under creates a well inside. This is because the fat content is too high and weighs down the batter.

First, preheat your oven to 350.

Take a muffin tin and put 7.5 grams of Irish butter in a cavity. There’s no need to separate into the other cavities because this a single-serving recipe. Place it in the oven to melt. This will simultaneously grease the pan.

In a separate bowl, combine 13 grams raw egg (mixed well), 9 grams coconut milk (full-fat), 2 grams coconut flour, and a pinch of salt and mix well. Remove the heated pan from the oven and pour the batter directly into the melted butter. Do not stir and bake for 15 minutes. Let the pop-under cool to reabsorb the butter.

Using a hand mixer or standing mixer, whisk heavy whipping cream at the highest speed. You don’t need a lot, but you do need to measure after it's been whipped. Measure 13 grams of the whipped cream and fold in 1 gram Truvia. As an option, you can add a drop or two of vanilla extract.

When pop-under is ready, it will have a hollow cavity. Let it cool to room temperature so the butter will be absorbed into the pop-under. Spoon the 13 grams of whipped cream inside and ta-da! It is ready to serve to your keto kiddo.


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