Protein Popcorn

87 comments

5 from 77 votes
Jump to Recipe

This post may contain affiliate links. See my disclosure policy.

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.

protein popcorn.

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
  1. Why I love this recipe
  2. Ingredients needed
  3. How to make protein popcorn
  4. Arman tips
  5. Storage instructions
  6. Frequently asked questions
  7. More high protein recipes to try
  8. Protein Popcorn (Recipe Card)

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.

high protein popcorn in a skillet.

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. 

protein powder popcorn.

Frequently asked questions

Which protein powder is best?

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.

Do I need to add oil?

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

protein popcorn recipe

Protein Popcorn

5 from 77 votes
Give snacktime a protein boost with this protein popcorn recipe. Ready in minutes, it’s easy to customize and packs over 30 grams of protein!
Servings: 2 servings
Prep: 1 minute
Cook: 1 minute
Total: 2 minutes

Ingredients  

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

Serving size is 3 cups of popcorn.
* Or air fryer popcorn or homemade air popped popcorn.
** White sugar or brown sugar works.
TO STORE: Leftover popcorn (flavored or unflavored) can be kept at room temperature for up to five days. 

Nutrition

Serving: 1servingCalories: 143kcalCarbohydrates: 18gProtein: 30gFat: 3gSodium: 622mgPotassium: 83mgFiber: 1gVitamin A: 73IUVitamin C: 1mgCalcium: 94mgIron: 2mgNET CARBS: 17g
Course: Snack
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Originally published March 2022, updated and republished July 2024

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

You May Also Like

5 from 77 votes (71 ratings without comment)

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




Comments

  1. 5 stars
    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.

  2. 5 stars
    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!