Healthy Microwave Popcorn (Oil-Free)

Microwave popcorn is a fantastic whole-grain snack. This recipe is the ultimate healthy way to make it because it skips the added oil and fat often found in microwave and stovetop methods. It's quick and easy, too!

With only 30 calories per cup for the air-popped corn itself, it's a satisfying, low-calorie, and nutrient-dense choice. Add your choices of seasonings, and avoid chemicals and saturated fat that are often in microwave popcorn. 

Variations and Serving Suggestions

• For a cheesy flavor, toss the warm popcorn with 1-2 tablespoons of parmesan cheese after popping. For a dairy-free version, use nutritional yeast.
• For an herbed combination, mix together dried or chopped fresh herbs like dill, rosemary, oregano, sage, or basil. Add salt and pepper to taste. Mist the popcorn with oil in a mister, and sprinkle the herbs over it. Toss to combine. 
• For a spicy sweet blend, mix ½ teaspoon of cinnamon, a pinch of black pepper or cayenne pepper, and low-calorie sweetener to taste. Mist the popped corn with oil in a mister, and sprinkle the cinnamon blend over it. Toss to combine.
• For a chocolate treat, melt 2-3 tablespoons of semisweet chocolate chips or 1 ounces of dark chocolate. Drizzle it over the popped corn. 
• For a spicy kick, sprinkle red chili flakes over the popped corn. 

Recipe for Healthy Microwave Popcorn (Oil-Free)

Makes 2 servings

Ingredients:

•  ¼ cup of popcorn kernels
• Salt or low-sodium seasoning to taste

Directions:

• Pour the popcorn kernels into the brown paper lunch bag.
• Fold the top of the bag over a few times to seal it securely.
• Place the bag in the microwave and cook on high for 2-3 minutes, or until the popping slows to a few seconds between pops. Be careful not to burn it!
• Carefully remove the hot bag from the microwave. Pour the popcorn into a bowl. Sprinkle with seasonings to taste.

Nutrition information per serving (1/8 cup unpopped kernels, approximately 2 cups popped, without added salt): 78 calories, 1 gram of fat, 0 grams saturated fat, 0 mg cholesterol, 250 mg sodium, 16 grams carbohydrates, 0 grams sugar, 3 grams fiber, 2 grams protein

Reviewed by Natalie Stein, MS, MPH, CDCES