Classic Stovetop Popcorn Made with Oil

Popcorn is naturally nutritious, and there's no need to drown it in butter! This recipe lets you swap butter-laden, fatty popcorn for a snack that’s just as crunchy and satisfying. Make your own popcorn for a fresher version of this whole-grain snack, and use oil instead of butter to cut saturated fat. Making your own popcorn instead of buying microwave packets also lets you avoid chemicals used for flavor. Keep it plain, add sea salt, or experiment with flavors like cinnamon or cocoa powder. Be sure to keep the pot lid slightly ajar while popping to let steam escape and prevent soggy popcorn.

Variations and Serving Suggestions

• For different flavors, after popping, sprinkle with a blend of nutritional yeast (for a cheesy flavor), garlic powder, and paprika for a savory, low-sodium topping.
• For a slight indulgence, mist the popcorn lightly with oil, and toss it with ½ teaspoon of cinnamon and a natural low-calorie sweetener like stevia or monk fruit.
• For a chocolate treat, mist the popcorn with oil and toss it with cocoa powder and a natural low-calorie sweetener like stevia.
• For a snack mix, mix popped popcorn with your choice of items like whole-grain cereal, whole-wheat crackers, peanuts, or mixed nuts. Add 1-2 tablespoons of semisweet chocolate chips for a treat.
• For minimal fat, use an air popper and mist the finished popcorn with oil. Then season it as desired. 

Recipe for Classic Healthy Stovetop Popcorn with Oil

Makes 4 servings

Ingredients:

• ⅓ cup of popcorn kernels
• 1-2 teaspoons of olive oil, canola oil, or avocado oil
• A pinch of salt or low-sodium seasoning blend to taste 

Directions:

• Place the oil and two or three kernels in the pot over medium-high heat. Cover with the lid. 
• When those kernels pop, add the rest of the popcorn. Remove the pot from the heat for 30 seconds to allow all the kernels to reach the same temperature.
• Return the pot to the heat, with the lid slightly ajar to let steam escape. Gently shake the pot to prevent burning until the popping slows to a few seconds between pops. 
• Pour into a bowl, season as desired, and enjoy.

Nutrition information per serving: 75 calories, 4 grams fat, 1 gram saturated fat, 0 mg cholesterol, 25 mg sodium, 10 gram carbohydrates, 0 grams sugar, 2 grams fiber, 1 gram protein

Reviewed by Natalie Stein, MS, MPH, CDCES