Recipe: Coconut Flour Pop-overs (2024)

Need a new take on breakfast or a fun side dish for dinner? Pop-overs are a wonderful replacement for bread products, and they’re high in protein and low in empty calories. These delicate little gems are a cross between a biscuit and a pastry, and can be made sweet, savory, or plain (and ready to customize). Coconut flour pop-overs are even more exciting, because they are grain-free and can be made dairy-free as well! My favorite way to eat a pop-over is with a little butter and homemade strawberry jam, but they are great sprinkled with green onions and cheese, or served like mini Yorkshire puddings with dinner. They’re so easy, you’ll find that they quickly become a go-to recipe!

One of the things I love the most about this recipe is how simple it is. You really only need 4 ingredients: Organic, free range eggs, coconut flour, coconut milk, and butter or coconut oil. Aside from the eggs, these ingredients are amazingly flexible. You can use coconut flour, organic unbleached wheat flour, rice flour, chick pea flour, or almond flour! The milk can be coconut, rice, almond, cow’s milk, goat’s milk…all of these work. I like to use organic, grass-fed butter…but you can use coconut oil if you’d rather (or, omit it all together and make your popovers using non-toxic baking cups like these).

Pop-overs are cooked in a hot oven and get their buttery, flaky goodness from being poured into cups that are already heated with some kind of oil. I put a small pat of butter in each hole of a muffin tin, and then place the tin in the preheated oven. You can use coconut oil for this, just put 1/2 teaspoon in each cup instead of the butter. While the butter (or coconut oil) melts and starts to sizzle, I quickly toss the other ingredients into a blender and puree them well. Very well. Just about the only thing that can go wrong with a pop-over is that the batter isn’t mixed well, so give it a good whirl and then pulse it a few more times right before you pour!

Once the butter is ready, just fill the cups 1/2 full with the blended batter, and return it to the oven. If you’d rather do it without butter or coconut oil, use baking cups instead. The end result will still be wonderful! Leave them in the oven without opening the door (and the next 20 minutes would not be the best time to practice jumping rope in the kitchen). You’ll want to keep it quiet so that the pop-overs don’t fall before they’re done baking…what a great excuse to have the kids tip-toe and whisper for a little while! Hot cup of tea in the peace and quiet, anyone?

When the pop-overs come out of the oven, they will be lofty and inflated. This is pretty impressive, so it’s great when you can serve them right away! They’ll deflate pretty quickly, but don’t worry…they still taste good! I love to serve them piping hot right out of the oven, with butter and jam or raw honey. They are melt-in-your mouth tender and so fun to eat!

Yield: 6 pop-overs

Coconut Flour Pop-overs

Coconut Flour Pop-overs are a wonderful replacement for bread products, and they’re high in protein and low in empty calories. These delicate little gems are a cross between a biscuit and a pastry, and can be made sweet, savory, or plain. Adapted from this recipe.

Prep Time10 minutes

Cook Time20 minutes

Total Time30 minutes


  • 4 organic, cage-free eggs
  • 1/2 cup milk (grass-fed cow's, coconut, or almond)
  • 3 Tablespoons organic coconut flour (or use almond, rice, wheat etc.)
  • 3 teaspoons organic, grass fed butter (or coconut oil, or omit and use baking cups)


  1. Preheat the oven to 425 degrees.
  2. In a muffin tin, place 1/2 teaspoon of butter or coconut oil in each cup. Or, omit and line with baking cups.
  3. Melt the butter or oil in the oven until sizzling hot.
  4. In a blender or food processor, combine the eggs, milk, and flour. Pulse very well (be sure to pulse one more time before pouring into the pan, to ensure that it's well mixed).
  5. Fill each cup 1/2 full with the batter, pouring right over the melted butter or oil.
  6. Bake for 20 minutes, until browned on top and cooked through. Don't open the oven door or disturb the pop-overs while they are cooking! The pop-overs will puff up above the pan, but will deflate somewhat as they cool.
  7. Serve hot with your choice of toppings!

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Recipe: Coconut Flour Pop-overs (2024)
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