10 Healthy Microwave Popcorn Recipes (2024)

");$.get("/ajax/blog/get_comments.php?BlogPostId=303", function(Data){$('.CommentPlaceholder').html(Data);if(window.location.hash.lastIndexOf("#Comment_", 0) === 0){setTimeout("ScrollToHash()", 500);setTimeout("ScrollToHash()", 1000);setTimeout("ScrollToHash()", 1500);}});}function ScrollToHash(){element_to_scroll_to = $(window.location.hash).get(0);element_to_scroll_to.scrollIntoView();$(window).scrollTop($(window).scrollTop()-50);/*$(document.body).animate({ 'scrollTop': $(window.location.hash).offset().top-50}, 2000);*/}

There's been considerable buzz lately about the health benefits of both popcorn and coconut oil. Today's post combines both of these in an easy microwave method for making 10 different popcorn flavors. A 2-cup serving size of each of these recipes is 100 calories or less, making them a great choice for a healthy, figure-friendly snack.

DIY Microwave Popcorn. For several years now, I've been making my own microwave popcorn without the bags, waste, and mystery ingredients of the store-bought bags of microwave popcorn. I explained my method and it's benefits in detail in a previous post:

Homemade Microwave Popcorn--Healthier, Cheaper, Greener

You can check out my Popcorn Recipe Index for a list of numerous versions of sweet and savory popcorn that I've made in the past. I still like them all. But, today I want to share a new way that I'm making microwave popcorn that is healthier.

Flavor without high calories and fat. Asmall unbuttered popcorn at the movies typically has more than 650 calories; a large has 1,200. Yikes. Those calories are almost all from the oil and flavoring used to cook it. Although you can find low-calorie microwave popcorn packets, they are normally loaded with salt and mystery ingredients.Popcorn itself is a healthy snack that is often made unhealthy with oil, butter, salt, and other high calorie toppings. In today's recipes, I'm sharing aneasy technique for adding a limitless number of flavors with few or no added calories.

Popcorn is a smart snack (minus the butter and additives).

It is a whole, unprocessed grain and full of fiber.
It is packed with polyphenols (same ones found in red wine); more antioxidants than found in similar weight of fruits and vegetables
It's antioxidants can have a wide range of effects in fighting cancer, diabetes, cardiovascular and neuro-degenerative diseases (Alzheimer's)

Sources: Time Magazine, Center for Science in Public Interest, CBS News

Coconut oil is a healthy choice. Until fairly recently coconut oil was considered a bad oil because it is 90% saturated fat. But recent scientific findings indicate that coconut oil is a "good fat." To be clear, it's not low in calories. All fats & oils, good for you or not, have approximately 120 calories and 13 grams of fat per tablespoon. However, there are considerable potential health benefits to a "good" oil or fat. Here's what I've been reading about coconut oil:

It may actually help promote weight loss because it metabolizes better than fats from other oils.
It can raise our good cholesterol.
It contains polyphenols (like popcorn); more antioxidants!
It can help fight bacteria, fungal infections, and boost your immune system.
It can help you absorb calcium and magnesium.
It can help stabilize blood sugar levels.
It can nourish your skin and hair.

Sources: Dr. Oz, Shape Magazine, Huffington Post

Popcorn and Coconut Oil.Dr. Oz recommends adding 1 tablespoon of coconut oil per day to your diet to enjoy its health benefits. One way to do that is with my popcorn recipes. In the recipes below, for every 6 cups of popped corn I have substituted 1 tablespoon of coconut oil for the tablespoon of butter I used before. Not only has that transformed my popcorn into a healthier snack, but it tastes fantastic! The coconut oil gives the popcorn a great flavor. I love it. If you are a coconut hater (I know they're out there, because I'm married to one), I still recommend that you give coconut oil a try. When distributed over an entire batch of popcorn, it adds a pleasant taste with a hint of sweetness. It doesn't have a strong coconut flavor at all. Coconut Hater King-Man gives this popcorn a thumbs-up, and he considers himself quite the popcorn connoisseur.

Although it's much lower in calories to make air-popped popcorn with no salt, oil, or butter; frankly, that tastes like cardboard to me. I'm all for reducing calories and healthy eating, but I want my food to taste good, too. Today's recipes accomplish that.

How to Make
Microwave Popcorn with Coconut Oil (in 10 flavors)

Step 1. Assemble these ingredients and supplies:

popcorn kernels -- use fresh, good quality kernels to get the best popability and fewest unpopped kernels; Trader Joe's and Whole Foods carry good organic brands;
available on Amazon, click here
coconut oil -- I use organic, extra virgin; available in many grocery stores;
available on Amazon, click here
kosher salt -- my go-to salt for cooking and baking; widely available at grocery stores
available on Amazon, click here
seasonings, extracts, and flavors -- specifics are included with individual recipes further down in the post
microwave-safe bowl --If you use a glass bowl, make sure it is tempered glass and can handle the high heat. If your glass bowl isn't up to the task, it can explode. Not good. For years, I've used an Anchor 2.5 quart mixing bowl--it came in a setof 3 bowls,
available on Amazon, click here
vented microwave food cover --The one I have can be used flat, or the sides pop up to make a dome as pictured below.It is essential that the lid has vent holes.As the popcorn kernels heat, the steam generated is extremely hot. If the lid isn't vented, intense heat can build up and cause the bowl to explode.These covers are handy for containing heat and splatters with all kinds of microwaving.
available on Amazon, click here

Specific amounts of each ingredient are listed with the recipes of each flavored popcorn; they are further down in this post. Click on the big purple bar below each flavor and that links to the printable recipe with detailed ingredients and instructions.

Step 2. Add coconut oil and salt to the bowl. Microwave it for approx. 30 seconds, until the coconut oil melts.

Step 3. Remove from microwave, add popcorn kernels and stir so that the kernels are evenly coated and in a single layer on the bottom of the bowl. (This is an important trick to my microwave method. Cooking the kernels in the salted oil results in the flavors getting cooked onto each popcorn kernel. No need to add salt at the end.)