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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
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! 🙂