Healthy Air Popped Popcorn (Stovetop Or Microwave)

Why does popcorn pop?

Popcorn pops not because of oil but because it contains a tiny amount of water inside the kernels.

When you heat up the kernels, they begin to expand until there is not enough room for all that pressure, and then it blows open, creating a fluffy and crunchy kernel that is perfect for snacking.

Popcorn cooked this way has fewer calories and can be a good way to help with your digestive health. 

In this recipe, popcorn kernels are heated on the stovetop in a skillet or can easily be popped in the microwave using a paper bag or ceramic bowl.

You can also make them with a popcorn machine.

They get tossed with your favorite seasonings for a healthy snack both kids and adults enjoy!

Ingredients and equipment you’ll need

Popcorn Kernels: Used to make crunchy popcorn without oil. Make sure they are non-GMO and fresh for the best-tasting popcorn. 

The freshest your popcorn kernels are, the more water content they’ll have. This will give more power to the explosion, and you’ll end up with much bigger and crunchier air popped popcorn.

Equipment

Stovetop popcorn

Nonstick pot: If you plan to make popcorn on the stovetop, you’ll need a nonstick pot with a very tight-fitting lid. This ensures that the hot air stays trapped enough to encourage the kernels to pop. I love using one with a glass lid, like this one, so I can actually see my popcorn popping!

Tip: If you don’t have a lid, you can use some aluminum foil to tightly seal your pot.

Microwave

Brown paper bag: Here, a sturdy paper lunch bag will be fine. Once you place the bag in the microwave, heat will remain trapped inside it, allowing the kernels to pop. 

Ceramic or glass bowl: Another way to pop popcorn kernels in the microwave is using a heat-safe ceramic or glass bowl. If you plan to use a bowl, you’ll also need a ceramic plate to cover the top. But please be careful when you remove the bowl from the heat. It can be extremely hot. You can also find silicone popcorn makers to put in the microwave as a safer alternative.

Popcorn Machine

Air popper: You can also buy your own popcorn maker. I used to have one when I was a kid and loved it! These days, since I have a more minimalistic approach to life, I prefer to avoid buying too many kitchen gadgets. But if you make popcorn often enough, something like this one can be worth the investment.

How to make healthy stovetop popcorn

1. Prepare for popping: Preheat a nonstick pot or stainless steel pot for a few minutes over medium heat. Make sure the pot has a tight-fitting lid. 
2. Pop the kernels: Add half a cup of kernels in a single layer at the bottom of the pot. Place the lid on, then shake the pot every couple of seconds to create even heat. The kernels will begin to pop around the 3-5 minute mark. Once this happens, turn the heat to medium and keep shaking until you hear the popcorn pop 2-3 seconds apart. Then remove from the heat. 

3. Season and serve: Let the popcorn rest for 10-15 seconds before removing the lid. Pour the popcorn into a large bowl and toss with your favorite seasonings while the popcorn is still warm before serving. 

How to make healthy microwave popcorn

If using a bowl: Add the kernels to the bottom of a heat-safe glass or ceramic bowl, then cover the top with a heavy ceramic plate. Microwave for 3-5 minutes or until you hear kernels pop 3-4 seconds apart. Remove from the microwave with oven mitts or a thick towel as the bowl will be very hot. Let the bowl cool for a few minutes before tossing in your favorite seasoning. 

Using a brown paper bag: You’ll need a sturdy paper bag with no holes. Add the kernels to the bag and fold it 2-3 times to ensure it gets fully sealed with no gaps. Microwave for 3-5 minutes and stop when you hear pops every 3-4 seconds. Remove from the microwave and carefully open it (there will be a lot of hot steam inside!). Place into a bowl and toss with seasonings. 

How to make healthy popcorn with a popcorn machine

Check your machine’s instructions. Place a bowl underneath the spout. Add popcorn kernels while the machine is still off. Put the plastic lid on the machine and turn on the popcorn popper. Watch and wait until all popcorn has popped.

5 Seasoning Ideas

You can season air popped popcorn in different ways.

I love to add wholesome, nourishing spices and seasonings with no added sugar or artificial ingredients to keep my popcorn healthy.

Simply toss the popped kernels while warm with whatever inspires you from the list below:

• Sea salt (or smoked sea salt): Don’t go too crazy here. Just add a little bit of salt to enhance the flavor. But remember, salt can increase blood pressure. A small pinch goes a long way!
• Italian seasoning: I used a mix of basil, oregano, and dried rosemary. But you can add other dried (or even fresh) herbs to the mix.
• Chili powder or cayenne pepper: For a spicy kick.
• Flaked seaweed: Seaweed gives the popcorn a salty flavor without adding any salt. Plus, it contains lots of iodine, which supports thyroid function.
• Cinnamon: Gives hot air popped popcorn a sweet, spicy flavor.

You can mix any of these seasoning ideas. Plus, there are many other flavor ideas to pick from: you can add nutritional yeast for cheesy flavor without the cheese or opt for a bit of grated parmesan cheese, a little touch of cocoa powder, or ginger powder, to name a few.

How to store

You can store homemade popcorn in an airtight container or tightly sealed bag for up to 1 week. But remember, popcorn tends to absorb humidity over time, so it’s best to eat it within 2-3 days. 

If you want to keep them light and crunchy for as long as possible:

Make sure the popcorn is completely cool before sealing them in an airtight container (like a jar or a glass container).

Note: If you don’t have a jar or a glass container, you can use a sealable bag. Try to remove all of the air before closing the bag to keep the popcorn fresher for longer.

• Avoid adding any flavoring before storing: things like salt and spices can draw out moisture from the kernels. Add flavoring just before consuming it.
• Always store at room temperature.

And no, you can’t refrigerate or freeze homemade popcorn. 

Top tips to make popcorn at home

Use fresh kernels: Make sure to use fresh popcorn kernels as they have more water content and will produce bigger, fluffy popcorn. 

Keep shaking: Shake the pot often to ensure the popcorn kernels are evenly cooked and do not burn. The best way to make sure that you don’t burn the popcorn by cooking it at a high temperature is to just stay there the whole time it cooks. 

Keep it covered: Popcorn needs high heat to pop. That’s why you need a tight-fitting lid for stovetop cooking and a ceramic plate in the microwave method. Plus, you don’t want a hot popcorn kernel in your eye while they start popping!

Be careful: It’s exciting to make your own popcorn at home, but you have to be careful. There’s no doubt that everyone will love eating popcorn in its purest form, but be sure to let it cool a bit before digging in.

Why I love this recipe 

• No oil gets used to make healthy popcorn. 
• Made with wholesome ingredients and rich in fiber.
• A quick snack that takes just a few minutes to make.
• It’s a low-calorie snack and one of the healthiest ways to make popcorn.

More healthy snack recipes

• Crunchy Roasted Chickpeas
• Roasted Spicy Cashews
• Nori Chips (Nacho Style)
• Edamame
• 25 Healthy Snack Ideas (Insanely Good And Guilt-Free)
• 25 Healthy Meal Prep Snacks
• 25 Healthy Vegan Snacks
• 25 Summer Snack Ideas
• 25 Best Road Trip Snacks To Kepp You Fueled On Long Drives
• 25 Camping Snacks For Your Next Outdoor Adventure

If you try this healthy popcorn recipe, please leave a comment and a rating and let me know how much you liked it!

Did you make this recipe? Tag @gatheringdreams on Instagram. I want to see it!