Popcorn (3 Seasonings)

Low FODMAP stovetop popcorn with three seasonings: butter and salt, Parmesan and smoked paprika, or maple cinnamon.

Prep 5 min

Cook 10 min

Serves 4

Gluten-freeVegetarian

Ingredients

Popcorn base (serves 4)

• 1/2 cup (100 g) popcorn kernels
• 2 tablespoons neutral oil (grapeseed, canola, or avocado)
• 1/2 teaspoon fine sea salt

Classic butter and salt

• 3 tablespoons unsalted butter, melted
• 1/2 teaspoon flaky sea salt

Savory Parmesan and smoked paprika

• 40 g Parmesan, finely grated (about 1/2 cup)
• 2 tablespoons garlic-infused olive oil
• 1 teaspoon smoked paprika
• 1/4 teaspoon fine sea salt
• Black pepper to taste

Sweet maple cinnamon

• 2 tablespoons pure maple syrup
• 2 tablespoons unsalted butter, melted
• 1 teaspoon ground cinnamon
• 1/4 teaspoon fine sea salt

Instructions

Pop the kernels

1. Heat the oil in a large heavy-bottomed pot over medium-high heat. Drop in three test kernels and cover the pot.
2. When the test kernels pop, add the remaining kernels in an even layer and replace the lid, leaving it slightly cracked so steam can escape.
3. Shake the pot every 15 to 20 seconds. Once the popping slows to roughly one pop every 2 to 3 seconds, pull the pot off the heat and let the last few kernels finish.
4. Tip the popcorn into a large bowl and sprinkle with the 1/2 teaspoon of fine salt. Now pick a seasoning.

Classic butter and salt

1. Drizzle the melted butter over the hot popcorn in three passes, tossing between each pass so it spreads evenly.
2. Finish with flaky salt and toss one more time. Serve right away.

Savory Parmesan and smoked paprika

1. Whisk the garlic-infused oil, smoked paprika, and fine salt together in a small bowl.
2. Drizzle the oil mix over the popcorn and toss to coat.
3. Scatter the grated Parmesan over the top in two or three passes, tossing between each so it clings to the popcorn rather than sinking to the bottom. Finish with black pepper.

Sweet maple cinnamon

1. Warm the maple syrup and butter together in a small saucepan over low heat until the butter melts and the mixture is pourable.
2. Whisk in the cinnamon and salt.
3. Drizzle over the popcorn in three passes, tossing between each. The coating will firm up slightly as it cools, which is what you want.

Tips & Substitutions

• Air-popped works too. If you have an air popper, use it and skip the 2 tablespoons of cooking oil. You still need a fat (butter or garlic-infused oil) for the seasoning to stick.
• Skip the microwave bags. Many butter-flavored and white cheddar microwave popcorn bags list onion powder or garlic powder in the seasoning. Plain kernels plus your own seasoning avoids both.
• Garlic flavor without the garlic. The savory version gets its garlic note from garlic-infused oil, where the flavor is oil-soluble but the fructans are not. Never substitute minced garlic, garlic powder, or granulated garlic.
• Dairy swaps. A plant-based butter works in both butter-based seasonings; check the label for inulin, chicory root, and milk solids. For the savory version, 2 tablespoons of nutritional yeast replaces the Parmesan.
• Make it a movie-night platter. Pop a double batch and split it into three bowls, then use two-thirds of each seasoning recipe per bowl.
• Caramel corn. For a baked, crunchy coating, see the caramel popcorn.

Why This Works

Plain popcorn. Monash lists plain popcorn as low FODMAP across the serving sizes it measured, which makes it a good swap for pretzels (wheat) and most crackers. Popcorn is high in insoluble fiber, so a 1-cup serve is a sensible place to start.

Homemade seasoning. Commercial butter-flavored and "white cheddar" seasonings often contain onion or garlic powder. Making your own means you know what is in it.

Parmesan. Aged hard cheeses like Parmesan are very low in lactose, and this recipe uses 10 g per serving. Aged cheddar and pecorino work the same way.

Maple syrup. Pure maple syrup is low FODMAP at 1 tablespoon, and this batch uses 2 tablespoons across four bowls. Honey is low only at about 1 teaspoon; larger amounts are high in excess fructose and fructans.

Storage

Seasoned popcorn goes stale fast. The classic and savory versions keep in an airtight container at room temperature for 2 days; the maple version is best the day it is made because the syrup softens the popcorn. If you make your own garlic-infused oil for the savory version, strain out every piece of garlic, keep it in the fridge, and use it within 4 days.