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This protein popcorn packs in over 20 grams of protein per serving and is deliciously crispy and crunchy! A healthy snack that takes minutes to make.
It’s no secret that adding protein to my meals helps keep me satisfied.
Main meals are easy, as I naturally eat foods high in protein then. However, it is my snacks that can be a little bit tricky.
Sure, I could have a protein shake or a hard boiled egg, but I love to do things differently. Instead, I’ve been enjoying a protein granola bar or protein muffin. Recently, I’ve been loving a big bowl of protein popcorn.
Does popcorn have protein?
Popcorn is high in fiber and carbs, and does not contain much protein. A typical serving has just 3 grams of protein. Luckily, with a few tweaks, you can add tons of protein to it, while making it extremely delicious.
Why this protein popcorn recipe will be a snacking staple-
- Over 20 grams of protein per serving. By using a half cup of protein powder, you are adding at least 40 grams of protein to the entire recipe.
- Ready in minutes. This is the snack you can make in less than 5 minutes, or prepare a big batch to be sorted for the week!
- Sweet or savory flavor options. Kettle corn, sea salt, or cinnamon bun- The flavor options are endless! We’ve included 6 flavor options.
What I love about this popcorn is how it tastes JUST like the flavored popcorn, minus all the calories and excess fat!
How to make protein popcorn
The easiest way to add more protein to popcorn is to toss through protein powder with it. It changes the flavor and packs in the protein.
The Ingredients.
- Air popped popcorn– You can either use pre-packaged air popped popcorn (no added sugar or salt) or pop your own! 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
- Salt– Just a pinch to balance out all the sweet ingredients.
- Cinnamon– Optional, but I love all things cinnamon.
- Granulated sweetener of choice– Erythritol, monk fruit sweetener, or granulated allulose. All have zero calories and carbs.
- Protein powder– Unflavored or flavored.
The Instructions.
Start by air-popping your popcorn (or using an air fryer!). Let it cool slightly, before generously spraying it with cooking spray or coconut oil. Next, add the salt, cinnamon, sweetener, and protein powder. Give it a good mix and toss through with your hands until all the popcorn is seasoned. Transfer it to a bowl and enjoy immediately.
Flavor variations
- Chocolate chip– Let the popcorn cool completely and omit the cinnamon. Toss through 1/2 cup of sugar free chocolate chips.
- Sweet and salty– Omit the cinnamon and double the salt and sweetener used. This tastes just like kettle corn.
- Cheddar cheese– Omit the cinnamon and sweetener and use an unflavored protein powder. Add cheddar cheese powder or seasoning.
- Caramel– Let the popcorn cool completely, then drizzle with sugar free caramel syrup. If you choose to add caramel, you must enjoy this popcorn the day it’s made.
- Sea salt– Use unflavored protein powder and omit the cinnamon and sweetener.
- Cinnamon bun– Double the amount of sweetener and cinnamon.
Storing and freezing instructions
- To store: Leftover popcorn (flavored or unflavored) can be kept at room temperature for up to five days.
- To freeze: Do not freeze the popcorn, as it will become soggy and rancid.
More high protein recipes to try
Frequently Asked Questions
Unless you are using pre-made popcorn with no added sugar or fat, I don’t recommend it. It already has flavorings added to it and, in most cases, is higher in fat and sugar.
While any protein powder works, I find casein or brown rice protein powder works best. They hold into the popcorn better and taste delicious. Whey 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.
Protein Popcorn (6 Flavors!)
Ingredients
- 6 cups air popped popcorn * See notes
- 1 spritz cooking spray
- 1/2 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.
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!