A lighter, protein-rich twist on a comforting classic

Servings: 6 popovers (serves 3–4)
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

Overview

These Healthy Sausage & Tomato Popovers are a delicious savoury take on the traditional British popover (similar to Yorkshire puddings), but made lighter and more nutritious. Instead of relying on heavy oils or rich fillings, this version uses lean chicken sausages, fresh tomatoes, and protein-packed eggs to create a golden, fluffy popover filled with flavour—yet still low in fat.

The hero ingredients — juicy cherry tomatoes and lightly browned sausage pieces — bring natural sweetness and savouriness that balance beautifully with the airy batter. This makes the dish perfect for a high-protein breakfast, weekend brunch, or a hearty but healthy dinner option.

Popovers are spectacular visually and satisfying to eat, yet surprisingly easy to make. This recipe delivers crisp edges, tender centres, and a colourful, fresh topping—all while keeping calories and fat modest. With fresh herbs, garlic, and a touch of black pepper, it’s a dish designed to feel both wholesome and indulgent.

Ingredients

For the Popover Batter

150 g plain flour
3 medium eggs (150 g total)
300 ml semi-skimmed milk
½ tsp sea salt (3 g)
¼ tsp black pepper

For the Sausage & Tomato Filling

4 lean chicken sausages (240 g total)
1 tbsp olive oil (15 ml)
150 g cherry tomatoes, halved
1 garlic clove, minced (4 g)
½ tsp dried thyme (1 g)
½ tsp smoked paprika (1 g)

Fresh basil or parsley for garnish (optional)

Instructions

1. Prepare the popover tin

Preheat your oven to 220°C (fan) or 230°C (conventional).

Place a six-hole muffin or popover tin into the oven to heat.
This step is essential: hot tins create the traditional tall “puff”.

2. Make the batter

In a medium bowl, whisk together the flour, salt, and pepper.
In a separate jug, whisk the eggs and milk until smooth.

Gradually pour the wet mixture into the dry ingredients, whisking continuously to avoid lumps. The batter should be silky and pourable. Rest for 10 minutes if possible — this helps the popovers rise higher and become lighter.

3. Cook the sausage filling

Heat 15 ml olive oil in a medium pan over medium heat. Slice the sausages into 1 cm pieces and cook for 6–7 minutes, until browned on all sides.

Add the minced garlic and cook for 30 seconds. Add cherry tomatoes, thyme, and smoked paprika. Cook for another 3–4 minutes until tomatoes soften slightly. Remove from heat.

This mixture should be flavourful but not too wet so that the popovers rise properly.

4. Fill the tins

Remove the hot popover tin from the oven carefully. Spray lightly with cooking spray or dab each hole with a small amount of oil (½ tsp total).

Working quickly, divide the sausage mixture evenly into the six holes.
Then pour the batter over the filling, filling each cup to about ¾ full.

The hot tin will immediately begin to cook the batter, improving lift.

5. Bake

Bake for 20–25 minutes, without opening the oven door.
Opening the door early will collapse the popovers.

They are ready when tall, puffed, golden, and crisp around the edges.

6. Serve

Nutritional Benefits (approx. per popover)
150–170 kcal
High protein from eggs and lean chicken sausage
Reduced fat compared to traditional versions
Lycopene from tomatoes (great for heart and skin health)
Lower refined oils