Homemade Healthy Popcorn (stovetop or microwave!)

Is there anything more iconic to movie night than popcorn? No. There is not. And when I'm getting ready for a cozy night in, Healthy Homemade Popcorn is my go-to. Fresh, crispy, warm, and whatever flavors I want. Whether stovetop or in the microwave, I can make my popcorn without added salt or sugar, and keep it heart healthy!

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Popcorn is a low calorie, nutritious snack, but gets a bad rap thanks to packaged popcorn covered in cheese, caramel, and all manner of dessert-like stuff, and microwave options with dubious ingredients.

But most people don't know how easy it is to make at home, and that it's just about as fast as those microwavable bags. Then you get to control what goes in it and on it, and make it as healthy as you like!

Heart Health Benefits of Homemade Popcorn

Popcorn itself is a whole grain, low calorie, high fiber snack. This makes it great to help fill you up on less, and keep you satisfied longer. Great for heart health!

Popcorn starts to become an unhealthy indulgence when we slather it in melted butter and salt and eat it in a giant tub with free refills. Microwave popcorn fares a bit better, but it often still is high in salt, with varying amounts of butter (i.e. saturated fat and extra calories) and other questionable ingredients.

That's why we don't add any of that stuff, and use our own seasoning blends. More antioxidants without the unhealthy extras!

Macronutrients

Our popcorn recipe come in at only 100 calories per serving, is moderate in carbohydrates, and a good source of fiber, which is helpful in moderating any blood sugar spikes. It's low in fat, too, particularly if you use the microwave version, which uses no oil at all!

Micronutrients and Bioactive Components

Popcorn has good amount of magnesium, and potassium, two important minerals for heart function and blood pressure control.

Here's a look at the bioactive components in this recipe:

• Polyphenols - (in popcorn) antioxidants found mainly in the hull of the popcorn, and can help reduce oxidative stress (1);
• Monounsaturated fats - (in olive oil) type of fat molecule that can help lower LDL cholesterol, and provides nutrition to maintain and build you body's cells (2); and
• Hydroxytyrosol and oleuropein - (in olive oil) polyphenols that may be preventative against high blood pressure, stroke, and heart attack (3);

Ingredients

Here is what you'll need for this recipe, along with some applicable substitutions and notes.

• Popcorn kernels - any variety will do just fine
• Olive oil - substitute with grapeseed oil, avocado oil, or canola oil (omit for microwave version)

See recipe card for quantities.

Instructions for Healthy Stovetop Popcorn

Here's how easy it is to make homemade healthy popcorn on the stove!

1. Step 1: Heat the oil in a pot with 2-3 kernels in it.

2. Step 2: Heat until the kernels pop.

Instructions for Healthy Microwave Popcorn

Here's how to make healthy popcorn in the microwave - no oil needed!

1. Step 1: Add a few tablespoons popping corn to a brown paper lunch bag.

2. Step 2: Fold the top over a time or two, and place the bag in the microwave, on its side.

Equipment

To make stovetop popcorn, you'll just need your measuring cups/spoons, and a 3 quart pot with a lid.

For the microwave popcorn version, you'll need a measuring spoon and a brown paper lunch bag.

Storage

Homemade healthy popcorn is really best eating right away. You can, however, store leftovers in an airtight container or bag for 4-5 days.

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

• Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
• Do not use the same utensils on cooked food, that previously touched raw meat
• Never leave cooking food unattended
• Use oils with high smoking point to avoid harmful compounds
• Always have good ventilation when using a gas stove
• Open the lids of cooking pots away from you to avoid steam burns

See more guidelines at USDA.gov.