Pump up snack time with Protein Popcorn! Adding protein powder to air-popped popcorn is a clever (and crunchy) way to boost your daily protein intake!
Popcorn is a whole grain and can be a great snack option when prepared yourself in a healthy way (meaning without the fat, excess salt and additives found in most store-bought options). Whole grains like popcorn contain important nutrients like fiber, vitamins, and minerals that are beneficial for our health.
I personally like the “bang for budget” popcorn offers both your food expenses (it’s a very low-cost snack) and your calorie budget (3 cups of popped plain popcorn looks like a big serving, but has under 100 calories). This recipe makes two 3-cup servings. Nutrition per 1 serving is 120 calories, 8g protein 2g fat 16g net carb (based on the protein powder, cooking spray, and spices I used — may vary slightly for your products).
Turning plain air-popped or plain microwave popped popcorn into “Pumped Up Popcorn” is quick and easy.
Pick out your protein powder of choice. You can use any type of protein powder, meaning protein source (whey, casein, collagen, pea protein, other plant-based proteins, and blends. You can also experiment with unflavored or protein powder or a flavor. For each batch, you’ll use 2 tablespoons of powder – for this batch I used an honey cinnamon collagen protein powder from Great Lakes Wellness.
Save 10% on Great Lakes Wellness with code THEFITFORK10OFF
Extras Tip: Get the basic recipe for protein popcorn recipe (shared at end of post) and upgrade with your special touch by mixing in a pinch, dash, teaspoon, or tablespoon (depending on the ingredient) of EXTRAS. These extras could include (but are not limited to):
- Parmesan cheese or nutritional yeast
- Cookie Spices like Cinnamon, Nutmeg, Ginger, even Cacao Powder
- Savory & Spicy Spices like Chili Powder, Cumin, Italian Seasoning, Turmeric, Garlic Powder
- Granulated Sugar Substitutes
Popcorn Making Tip: You can make this protein popcorn recipe in a counter-top air-popper, a microwave-popper, or even a brown paper bag in the microwave (yes! Add the ¼ cup kernels to a larger lunch-sized brown bag, fold down top, and microwave for 3 minutes or until popping becomes infrequent and sporadic).
Fun Fact: Popcorn has a volume expansion of over 25 times, so 1 tablespoon of kernels yields 1.5 cups of popped corn.
Make a quick and easy snack that will keep you filled up thanks to protein and fiber! Easy to customize with flavors and mix-ins of your choice!
- 1/4 cup popcorn kernels (4 tablespoons) yield 6 cups
- Cooking spray of preference two 3-second dispenses
- 2 tablespoons protein powder or collagen powder
- ¼ teaspoon salt
- Optional Extra Mix-Ins of Choice, see notes
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Prepare no-oil-added popcorn via the method of your choice: air popper, microwave popper, or even brown paper bag (see recipes notes).
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After popcorn has popped, work quickly and divide into two batches while still hot.
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Spritz each bowl with a 3-second spritz of cooking spray of choice, tossing the bowl to coat evenly as you do so.
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Quickly sprinkle half the protein powder, salt and any other mix-ins on each batch. Toss well for maximum sticking. If needed, do another quick spritz of cooking spray to encourage fall-off powder to stick on.
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Ready to serve in the two bowls, or toss together in one big bowl for sharing-style.
Nutrition: 120 calories, 8g protein 2g fat 16g net carb per serving (makes about 2 servings, 3 cups each)
Popcorn making tip: make microwave popcorn in a brown lunch bag, simply add the ¼ cup kernels to a larger lunch-sized brown bag, fold down top, and microwave for 3 minutes or until popping becomes infrequent and sporadic
Optional Mix-In Ideas:
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- Parmesan cheese or nutritional yeast
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- Cookie Spices like Cinnamon, Nutmeg, Ginger, even Cacao Powder
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- Savory & Spicy Spices like Chili Powder, Cumin, Italian Seasoning, Turmeric, Garlic Powder
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- Granulated Sugar Substitutes