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Give snacktime a protein boost with my protein popcorn recipe. Ready in minutes, it’s easy to customize and packs over 30 grams of protein!
Need more healthy snack recipes? Try my candied almonds, fruit leather, and healthy granola bars next.
I was initially hesitant to jump on the ‘protein powder in everything’ bandwagon, but ever since I discovered the magic of protein popcorn, I’ve been a changed man.
It’s about the easiest possible way to fit in more protein (yes, even easier than chocolate protein shakes), and it’s also genuinely delicious.
Is popcorn high in protein?
Popcorn is high in fiber and carbs, but its protein is almost nonexistent. A typical serving has only 3 grams of protein, but with a few tweaks, it can become a nutrient powerhouse!
Table of Contents
Why I love this recipe
- SO fast. For the days I need instant gratification, I make this popcorn.
- Sweet OR savory flavors. I started with a sweet cinnamon popcorn, but I also tested 7 equally epic flavor combinations.
- 30 grams of protein. When you use 2/3 cup of protein powder, that’s 60 grams in the entire recipe!
- The perfect low-calorie snack. Popcorn is a no-brainer when I’m trying to lose weight, and the added protein helps me stay fuller even longer.
★★★★★ REVIEW
“This is the best instant protein snack that I enjoy guilt-free.” – Lorna
Ingredients needed
- Air-popped popcorn. You can either use pre-packaged popcorn (no added sugar or salt) or make my air-popped popcorn. I prefer the latter option, as the popcorn tastes so much fresher, and it’s easier to toss through the other ingredients.
- Cooking spray or coconut oil. A spritz of cooking oil over the popcorn helps the seasonings stick.
- Salt. Just a pinch to balance the sweet ingredients.
- Cinnamon. Optional, but I love all things cinnamon.
- Granulated sweetener. I used granulated erythritol, but you can use any sugar-free sweetener or regular sugar.
- Protein powder. I used a high-quality whey protein as I find whey has the best consistency on popcorn, but so long as you use a protein powder with good flavor, any kind will work.
How to make protein popcorn
I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.
Step 1- Prep. Prepare popcorn in the microwave or pot as directed, then add it to a large bowl.
Step 2- Season the popcorn. Spritz cooking spray over the popcorn and toss to coat. Stir through the remaining ingredients until each kernel is fully coated.
Step 3- Serve. Transfer the popcorn to individual bowls and serve immediately.
Arman tips
- Avoid using pre-made popcorn. Packaged popcorn nearly always has flavorings and fat added to it, so I much prefer to make my own. Plus, the texture is far superior.
- If you’d rather skip the oil, add the flavorings as soon as the popcorn is done cooking. The steam from the kernels will help the seasonings and protein powder stick to the popcorn.
- Don’t add the flavorings until the popcorn has finished popping. Otherwise, it can affect the ability of the kernels to pop.
Flavor variations
- Chocolate chip. Let the popcorn cool completely and omit the cinnamon. Toss through 1/2 cup of chocolate chips.
- Sweet and salty. Omit the cinnamon and double the salt and sweetener. This tastes just like kettle corn.
- Cheddar cheese. Omit the cinnamon and sweetener, and use an unflavored protein powder. Add cheddar cheese powder.
- Caramel. Let the popcorn cool completely, then drizzle with caramel syrup. If you choose to add caramel, it has to be enjoyed fresh and can’t be stored for later.
- Sea salt. Use unflavored protein powder and omit the cinnamon and sweetener.
- Cinnamon bun. Double the amount of sweetener and cinnamon.
Storage instructions
To store: Leftover popcorn (flavored or unflavored) can be kept at room temperature for up to five days.
Frequently asked questions
While any protein powder works, I find whey, casein, or brown rice protein powder works best. They hold into the popcorn better and taste delicious. Other protein clumps together and does not distribute very well.
Adding a spritz of cooking spray oil or coconut oil ensures the seasonings stick to the popcorn. If you are concerned about the calories, use a zero calorie cooking spray.
More high protein recipes to try
- Cookie dough protein bars
- Protein granola bars
- Coffee protein shake
- Coconut protein bars
- Or any of my protein powder recipes
Protein Popcorn
Ingredients
- 6 cups air popped popcorn * See notes
- 1 spritz cooking spray
- 3/4 cup protein powder vanilla or unflavored
- 1/2 teaspoon salt
- 1/2 teaspoon cinnamon optional
- 2 tablespoons granulated sweetener of choice ** See notes
Instructions
- Add your popcorn into a large bowl.
- Spritz the cooking spray over the popcorn and mix well. Toss through the protein powder, salt, cinnamon, and sweetener until the popcorn is well coated.
- Transfer the popcorn into serving bowls and enjoy immediately.
Notes
Nutrition
Originally published March 2022, updated and republished July 2024
This started to be my favourite snack. Its sooo sweet!
I am making this recipe very often. Just always changing flavours of whey protein as I have many of them.
Until now I like the most coconut popcorn. So I put coconut protein.
I made this and it was game changer. Amazing really.
Ive never thought of this before. I love popcorn, and so I gave it a try, and it was pretty good. Definitely make sure you spray it so that the powder sticks. I will be trying this again soon!
I cannot believe you posted this recipe. Really thanks so much. Will try tomorrow!
Love this! I used 1/4 cup angel food cake protein powder, salt and avocado spray. It was great!
FANTASTIC! This popcorn tasted great and smelled almost as good!
We’re always on the hunt for healthy popcorn recipes and love this one! We can’t wait to make it. Thanks for sharing!
Popcorn and I have a weird relationship – I don’t ever “crave” popcorn, but will eat so much when someone brings it!
I literally feel my pants bulge farther when I smell popcorn–it’s not even funny! Will apply to college this year; hope I get into an awesome one!
Cinnamon bun popcorn sounds better than buttery popcorn IMO! And if it’s high in protein that’s even more awesome!
Hahaha YES! Fingers crossed Cassie! 🙂
And now I want popcorn for breakfast. Fresh, buttery popcorn whipped up on the stove top. The Hubby and I might have a play day today so it could happen. Also play day is where you shuck all responsibilities and just play. 🙂
ohhhhhhh yes. The best popcorn is the one which leaves your fingers yellow, salty and… Okay I’ll stop.
I am so making this! I never thought to add my SKoop protein powder to popcorn!
YES! I have some variations coming up but keep the skoop on hand! 🙂
Cinnamon popcorn – not a bad idea at all. Given that you added protein powder it should now become the go-to snack for all college kids who want not only popcorn but protein shakes yet hate cleaning the blender – this kills two birds with one stone 😉 .
And I actually got that exact Vanilla Cupcake Yankee candke as a gift a few months ago but have yet to light it …. too precious. Or maybe I’m waiting for a special occasion.
Exactly! that was the plan!
Yes- How good do they smell- It’s magical!
The boyfriend loves himself some popcorn – I am going to hafta be a great lady and make him some. 😉 Obviously, after I try it of course…so we’ll see if any actually gets over to him.
Um..I think there is something mentioned here which trumps popcorn 😉
Yes, you’re right my dear Almond and I meant to mention that I too love those vanilla cupcake Yankee Candles! 😉 😛
GAH. Congrats. First a new boyfriend, then a pink dress. Tomorrow it will be a new city.
hmm – i don’t remember any popcorn horror stories (my room was at the opposite end of the hall from the common area, which was inconvenient but at least I could avoid any burnt popcorn smells), but i do remember when the microwave broke when someone was using it and it wouldn’t open. so someone’s crackers and cheese stayed in the microwave for like a month. Glad I wasn’t around when they finally got it open…
Omg. That’s like my friend who left an egg in their fridge with the power off for a month. Gah!
I am totally making this popcorn to go along with my weekend Netflix binge watching date. I am so glamorous.
YES. That sounds like a plan!
Sounds wonderful and I’d be willing to be my son would love this! I might have to send him the mixture in a care package.
What a great idea 🙂
Popcorn in the dorms while I’m trying to study is torturous. It draws me from my cave of intellect to bury my emotions in bowls of endless buttery popcorn.
Pumpkin bread baking in the oven has my heart though. Don’t tell my friends though, or else they’ll torture me with that too.
Fantastic idea with this popcorn, dude!
Right? It’s like one of the only legal drugs on campus haha! oops.
This is my popcorn story: once my friends and I burned the popcorn in the microwave SO BAD, the guys we were with unplugged the machine and took it outside so we wouldn’t set off the fire alarm. True heroes right there.
Haha nice story right there!
FACK! Popcorn was and still is the SHEEZE my neeze! However, as you know, it does not agree with me… Nothing does – ugh! Did I tell you I had to go to the ER the other night? GAH – F.
This pop corn kinda reminds me of when I tried putting some in my ice cream way back when. Ha! Oh the memories of me eating everything on the face of the planet.
WHAT! Sunshine!
🙁 Not always rainbows & butterflies over here, but it’s all good!
Sunshine. Message!
Soooo… I really like the smell of gasoline. And paint. And probably a whole host of other chemical nonsense that’s no good for me 😆 But if we’re talking food, then cinnamon anything wins. It’s torture to have to walk past a Cinnabon in the food court. Torture.
Um….. I can’t reply the way I want to.
Your writing gets me every time! I could TOTALLY relate and ew to that burnt popcorn smell! This looks amazing! I use a very similar mix on top of my popcorn, but add in chili powder for a kick too! Gotta get that metabolism up!
Haha, thanks so much Chelsey! That sounds delicious!
Oh my goodness, Arman! This sounds so delicious. Grains are a rare treat for me and I chose to eat popcorn on my birthday this year. So that shows how much I enjoy it, and this version would be devine.
Thanks so much, Linda! I hope you like coffee or tiramisu flavours- That’s my next one 🙂 (Hopefully your can celebrate a very early birthday 😉
1. This is the most genius snack I have ever heard of. Mostly because I eat popcorn every single day (not kidding at least 1-2 times per day)
2. I always need protein or i feel like I’m eating air
3. I would argue that cinnabon might be the most intoxicating scent in the world
4. don’t forget about bath & body works. i have a MAPLE SEA SALT POPCORN candle from there that I refuse to ever get rid of directly next to my bed because it is the greatest thing i’ve ever spent unnecessary money on
5. is there a sweet nose instead of a sweet tooth? because i have that.
6. kettle corn kettle corn. i can’t wait
This is the best. Stay tuned for 2 more twists on this 😀
LOL at the burnt popcorn comment! That is the absolute WORST! This Cinnamon Bun Popcorn looks super yummy 🙂
Thanks so much, Elizabeth!
Ummm that vanilla scented candle is sort of amazing so…totally justified. Also, burnt popcorn is seriously gross. I would know.
YESS. Candles FTW
Popcorn is probably the most perfect thing ever- so light and it goes with everything! I sound like I am advertising a purse. I have never heard anyone mention smelling popcorn at a dorm, thats definitely something I will note. If my roommate were to over burn popcorn I don’t know what I would do :P.
Hahaha let’s have a popcorn party!
This is definitely the most creative way I’ve ever seen protein powder used! I’m impressed that you were able to get 20g of protein into this recipe (WHATTT) and transformed a stereotypically unhealthy college essential into a post-workout snack. Props to ya 😉 .
OH! And on the topic of things every college student eats, at UCSB (at least my freshman year) it’s those microwavable Kraft Mac and Cheese single serving containers. So good.
Okay, those are Niki’s staples- not even kidding and she’s not even in college. What a disappointment!
This is so funny! There was a major amount of popcorn in my dorm. Also ramen and pizza too. No wonder I turned the Freshman 5 into the Freshman 15! Lol. This looks amazing. I’ve never done much with protein powder beyond the basic smoothie, so I love this alternative idea.
Hahaha the infamous freshman 15! Thanks heaps, Katie!
I still have stains on a really nice pan from trying to make popcorn with very little oil and burning it… now I stick to the kernels in a paper bag in the microwave method 😉
Smart woman! 😀
Arman – this looks so delicious! I’m with Shashi, I’ll be waiting for a yummy sequel!
YES! Not kidding- I have three flavours coming up! 🙂
This popcorn is such an interesting flavor combo,Arman – I don’t think I’ve ever had protein powder sprinkled popcorn before!
Now I cannot wait for you to come up with another version that smells like the “Vanilla Cupcake scented candles from Yankee Candle”!
Not even kidding, Shashi- I’ve already got 3 recipes done to share 😀 Cake batter too!
I love coconut candles.. they’re definitely my favorite smell in the world. This popcorn looks amazing! My mom used to doctor up popcorn all the time and something silimar to this was always a good choice1
Thanks so much, Morgan!
Hahaha…you just admitted that you watch Top Model and burn Yankee Candles. 🙂 But then you totally made up for it with this popcorn. What an awesome flavor combo! I love playing with popcorn flavors, but I usually go the savory route. This sweet version is going to have me craving popcorn all day long now!
……Shhh. The tribe has spoken. Wait, that’s Survivor. Sorry David. You are NOT America’s next top model.
Okay, I shall go now.
This just made me so sad that I can’t make popcorn at my office. One of our co-workers has a really weird aversion to the smell and has basically mandated that none of us are allowed to make popcorn at work. Terrible, right?
I lived off ramen noodles and Mexican food in college, but I do remember having quite a bit of popcorn as well.
WHAT? I think that would be grounds for being fired 😉
Ok, I definitely need some of this popcorn!
YES. STAT.
Those cupcake scented candles are MY LIFE. Seriously, I could just sit around and smell them forever,
Or I could just sit around and eat this popcorn forever. Which I think is a very solid life choice, since I’m obsessing over it! Pinned!
LOL. I legit want to eat them.
Dear Arman, I have that exact popcorn maker. I received for Christmas and I use it all the time. Before then I used the stove top because believe it or not, I don’t have a microwave! But I love my new air popper. I tend to make my popcorn spicy but I love your sweet cinnamon mix…my family would enjoy the change too. Have a wonderful day, Catherine
Oh nice! From now on, I’m testing out everything in the oven too 🙂
Om. Nom. Nom. And I was largely spared horrific burnt popcorn smells as I lived in the single that was in the stairwell. I also got to see all the walks of shame. Which were popcorn worthy 😀
LOL!!!! BEST. COMMENT. EVER.
I totally remember that constant burnt popcorn smell my freshman year in the dorms! Now I make popcorn so rarely my kids go wild when it finally happens!
Seriously, sometimes the burnt popcorn smell was worse than….some perhaps illegal scents!