Low-Carb Keto Popcorn Recipe

Popcorn kernels have long been enjoyed as a healthy snack. Since it is low in calories (unless you slather butter on it), dieters often reach for a serving of popcorn instead of potato chips.

Although popcorn is not considered to be a low-carb snack, if you are intentional about how much and how often you eat it, you can have it!

Is Popcorn OK for a Keto Diet?

If you are craving a salty, crunchy snack like popcorn, it is okay to eat popcorn!

Some people will tell you that you cannot have popcorn on a keto diet. We prefer to be of the mindset that most foods are okay to enjoy in moderation. Remember that the key to success is to follow a low-carb diet, but you also need to focus on the net carbs. When on a ketogenic diet, you can move around your carbs for the day to meet your needs.

Some things to keep in mind are as follows:

  • Popcorn is a low-calorie snack.

  • Popcorn is a healthy snack option.

  • Popcorn in moderation will not throw you out of ketosis.

Popcorn Nutrition Facts

Four cups of air-popped popcorn have roughly 135 calories, 3 grams of protein, 25 carbohydrates, 5 grams of fiber and 20 grams of net carbs. When you consider that a typical keto diet has you eating anywhere from 30-50 net carbs each day, this serving size of popcorn is a good chunk of your carb intake for the day.

If you love and are craving popcorn, you may be willing to use this many of your daily carbs on a snack.

Is Buttered Popcorn Keto Friendly?

Another thing worth considering when looking for keto-friendly snacks is that most people love popcorn drowning in real butter. Guess what? When you are eating keto, that is acceptable.

Whether you are using an air popper or enjoying microwave popcorn, don’t skimp on the butter.

Low-Carb Kettle Corn Popcorn Recipe

According to nutritionists, the healthiest popcorn is air-popped. Looking for some super sweet and tasty homemade kettle corn?

This recipe does turn out best when made in a pot on the stove.


  • 1/2 cup popcorn kernels

  • 1/3 cup granulated sugar substitute

  • 1/4 teaspoon salt

  • 1/4 cup oil


  • Put the oil in a pot with a lid and put on medium heat.

  • After a moment, put a few kernels in the pot. As soon as those pop, it is time to add the rest of the popcorn, sweetener and salt.

  • Cover the pot and shake around frequently until the popping stops.

  • Dump the corn into a bowl.

  • Enjoy!

Low-Carb Popcorn Recipe Variations

Knowing that air-popped corn is good for you, you can make it and then season it with keto-friendly seasonings.

Options include:

  • Add powdered parmesan cheese

  • Drizzle with melted nut butter

  • Shake on chili seasoning

  • Sugar-free brown sugar and butter mixture (drizzled over popcorn)

Ready Made Options

Popcorn Substitutes that Are Keto

If you are determined not to eat popcorn, there are many other options that can help you get that satisfying salty crunch.:

  • Cheese crisps

  • Jerky

  • Kale chips

  • Fried, low carb tortillas

  • Nuts

  • Pork rinds

  • Raw vegetables with hummus