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!

Recipe: Coconut Flour Pop-overs (1) 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!

Recipe: Coconut Flour Pop-overs (2)

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?

Recipe: Coconut Flour Pop-overs (3)

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!

Recipe: Coconut Flour Pop-overs (5)

Looking for more delicious real food recipes? I’ve got your back!

I’ve put together 85 incredible dishes that are full of flavor, super yummy, and good for you, too. From main dishes to desserts (and everything in between) you’ll have some fun new eats that I know you’ll love.

Best part? The ebook is only 2 bucks. It’s a total no-brainer, right? Right. Click here to check it out.


Plus I'll send you a free copy of "Your Simply Healthy Handbook." It's your #1 resource to make healthy living easy.

Thank you for supporting this site with purchases made through links in this article.

Recipe: Coconut Flour Pop-overs (2024)


What is the secret to baking with coconut flour? ›

A quick rule of thumb is to swap about 1/4 to 1/3 cup coconut flour for 1 cup of regular flour. Due to its high absorbency, you'll also want to increase the number of eggs. To help you try this unique ingredient, we've rounded up eight of our best coconut flour recipes.

How much coconut flour to replace flour? ›

A good rule of thumb is 1/4 to 1/3 cup of coconut flour for 1 cup of regular flour. When flour absorbs water, the starches gelatinize, but when coconut flour absorbs liquid it becomes soggy, resulting in a heavier, denser baked good.

What is the secret to good popovers? ›

My biggest tip for creating perfect popovers is to use warm milk and room-temperature eggs with absolutely no chill on them. Do not take the milk and eggs from the fridge and use them. Cold ingredients will give you dense popovers. Warm ingredients will give you light, airy, and perfect popovers.

Does coconut flour rise with baking soda? ›

To give baked goods more rise and structure when using coconut flour, try adding whey protein powder or psyllium husk powder; vinegar and baking soda can also help add more rise.

Do you need to add baking powder to coconut flour? ›

Replacing wheat flour with coconut flour

Cakes and muffins, which need to be light and fluffy, will be very different than something more dense, like cookies. But when working with coconut flour, you always need to decrease the flour and increase the eggs and baking powder.

Should coconut flour be refrigerated? ›

While you don't have to keep it refrigerated, it is recommended. Its shelf life can be anywhere between 12 to 18 months post-production. Good coconut flour gives off a pleasantly sweet and somewhat nutty aroma (so lovely!). You'll know it's gone bad if it smells sour, musty, or rubbery.

How to use coconut flour in place of regular flour? ›

Substitute coconut flour for all-purpose flour at a 1:4 ratio, and remember to add 1 egg for every ¼ cup coconut flour. Pair it with other alternative flours like almond flour, hazelnut flour, cassava flour and a little tapioca starch for the best flavor and baking properties.

Is coconut flour a carb or protein? ›

Coconut flour is primarily composed of carbohydrates, specifically dietary fiber, and has a relatively low amount of protein. It is made from the pulp or meat of coconuts after the coconut milk has been extracted. The coconut meat is dried, defatted, and ground into a fine powder, resulting in coconut flour.

Why do popovers fail? ›

Thin mixtures made weak popovers that couldn't contain their steam, while thick mixtures never generated enough steam for lift. As a kid, I had measured my flour by volume, so I was probably adding subtly different amounts each time, which led to the occasional failure.

Should popover batter rest overnight? ›

So, cover the batter and pop it into the refrigerator for at least an hour, but preferably overnight.

What are two reasons for failure of popovers to pop? ›

Best to use all warm ingredients in the 40-50 degrees celsius (100-120 fahrenheit) range. There are two major possible causes that seem likely: The oven was not hot enough. Popovers require a fast rise, so that they can expand from the steam before the outside sets.

What is the binding agent for coconut flour? ›

Baked goods made of coconut flour tend to fall apart. You will have to bind them well. Products that help bind are: eggs, liquid sweeteners and flax seeds. If you choose to use eggs as a binding agent, a good rule of thumb to follow is 1 egg to every ounce of coconut flour used.

How many eggs per cup of coconut flour? ›

It is recommended that for every 1 cup of coconut flour you use, you should add in 6 eggs. Experiment and Learn: It can feel a bit complicated, but it doesn't have to be! We recommend adding small amounts of liquid, or eggs, into your coconut flour mixture and seeing how moist the mixture remains.

Why add coconut flour? ›

Coconut flour has a lower glycemic index rating than wheat flour, meaning it takes longer to digest and absorb the carbohydrates in it. It also contains more fiber and protein than wheat flour. Coconut flour can also help you: Control blood sugar.

Is coconut flour hard to bake with? ›

Many baked goods can become very gummy quickly! Because coconut flour is gluten-free, it doesn't have an excellent cake-like structure when baked like white flour does; an egg is not only a suitable binder but also gives a sound protein structure in baked goods made with coconut flour.

Can you use coconut flour instead of all-purpose flour? ›

You have to do a little playing around with a recipe if you want to substitute coconut flour for regular all-purpose wheat flour. The rule of thumb is to substitute only 20 percent of coconut for wheat flour. Flour made from coconut becomes dense and soaks up a lot of moisture when it bakes.

Which is better for baking almond or coconut flour? ›

Coconut flour has a slightly sweet and nutty flavor, with a hint of coconut aroma. It has a more absorbent texture and tends to create denser, moister baked goods compared to almond flour. Due to its absorbency, coconut flour often requires more liquid in recipes to prevent dryness.

What is the ratio of coconut flour to almond flour for baking? ›

Because almond flour and wheat flour can be exchanged at a 1:1 ratio, you can also substitute coconut flour for almond flour by using 1/4 cup of coconut flour for every cup of almond flour.


Top Articles
Latest Posts
Article information

Author: Saturnina Altenwerth DVM

Last Updated:

Views: 5846

Rating: 4.3 / 5 (64 voted)

Reviews: 95% of readers found this page helpful

Author information

Name: Saturnina Altenwerth DVM

Birthday: 1992-08-21

Address: Apt. 237 662 Haag Mills, East Verenaport, MO 57071-5493

Phone: +331850833384

Job: District Real-Estate Architect

Hobby: Skateboarding, Taxidermy, Air sports, Painting, Knife making, Letterboxing, Inline skating

Introduction: My name is Saturnina Altenwerth DVM, I am a witty, perfect, combative, beautiful, determined, fancy, determined person who loves writing and wants to share my knowledge and understanding with you.