How to Make Delicious, Healthy Popcorn Without Butter or Oil

Popcorn has a well-earned reputation as one of the healthiest whole grain snacks—provided it’s not drenched in butter or doused with salt. But achieving a flavorful bowl of salt-free, low-fat popcorn takes a little know-how. From understanding why some popcorn pops fluffier to mastering the art of getting seasonings to stick without oil, this guide will take your popcorn game to the next level. Whether you’re craving a savory, spicy crunch or a naturally sweet treat, you’ll learn how to make gourmet popcorn that’s not just delicious but also good for you. Read on—then get popping!

Popcorn is a type of corn with small kernels that have a hard hull, a high starch content, and just enough moisture to produce steam when the kernels are heated. That steam builds up pressure inside the hard husk until, at about 350˚F, the kernel explodes, breaking apart the hull and releasing popcorn’s fluffy, snowy white starch. The phenomenon isn’t unique to popcorn; many other whole grains will pop, including sorghum, buckwheat, quinoa, amaranth, and wild rice.

Popcorn offers a lot in the way of snack appeal. The whole grain has a low calorie density and contains 1 gram of fiber per 1 cup popped corn. Popcorn is also inexpensive—one of the reasons why movie theaters began serving it during the Great Depression. It’s also made in the USA. The United States is the global leader in popcorn production, accounting for nearly 50% of the world market.

Ever wonder why some popcorn pops up extra fluffy and chewy, but other kernels have more texture and crunch? It’s all about variety. Here’s an overview of the most widely available options.

Also called snowflake popcorn, butterfly popcorn is the most common popcorn variety. It gets its name from the butterfly wing shape of the popped kernels and has that classic, light and crispy popcorn crunch. The nooks and crannies of butterfly popcorn kernels hold onto seasonings, but their irregular shapes also make them more fragile and prone to “popcorn ears”—the industry term for the broken pieces of popcorn that end up at the bottom of a batch.

With a dome-topped shape that resembles a mushroom cap, mushroom popcorn is firm and chewy with less of a kernel-y crunch. It’s often used for bagged popcorn products and caramel corn because it doesn’t fall apart when packed, transported, or stirred.

“Hulless” is a marketing term for small kernel popcorn varieties that have a lower husk-to-starch ratio when popped. The smaller husk bits are also more tender, meaning hulless popcorn is less likely to get stuck in your teeth.

Popcorn comes in different colors, all of which pop up fluffy and white. One thing to note is that these bright-hued specialty varieties often don’t pop as well in an air popper.

Popcorn needs just the right amount of steady, high heat to pop to perfection. The stovetop works for this when you’re cooking popcorn in oil, but for heart-healthy, low-fat popcorn—and easier cleanup—we recommend using a microwave or air popper. Here’s how to use each.

It’s hard to beat the microwave for speedy, low-mess cooking in the kitchen, and popcorn is no exception. You can brown bag it, by placing ⅓ cup kernels in a paper bag, folding the bag closed, then microwaving the popcorn for 2 to 4 minutes on high power until the kernels are popped. If you’re a regular popcorn maker, consider investing in a microwave-safe popper container. Forks Over Knives editor-in-chief Elizabeth Turner likes this glass popper from Ecolution. The size of a coffee carafe, it’s perfect for serving one or two people.

For the convenience of microwavable popcorn bags, we love Plantstrong Organic Popcorn, which is not only delicious but also free of salt and oil. The only ingredient is organic yellow popcorn.

The one thing to remember about microwave popcorn is that all microwaves are different and popping time can vary from model to model. To avoid burnt kernels, use your ears. After about 2 minutes in the microwave, once the initial burst of rapid-fire popping slows down, listen for slower individual pops at 2 to 3 second intervals. That’s when to stop the cooking. There may be a few unpopped kernels, but there won’t be any burnt popcorn.

For big batches, fewer unpopped kernels, and no burnt popcorn risk, consider investing in an air popper. The Presto Air Popper is reasonably priced and consistently gets good ratings from online reviewers. Pro tip: Preheat the machine before adding the popcorn kernels so they pop quickly and evenly.

Popcorn kernels are a dried cereal grain just like rice or quinoa, and they have a long shelf life. The kernels rarely go rancid, but they can lose moisture over time. This leads to smaller, harder popped corn and more unpopped kernels. When shopping, check the expiration date on the package and use popcorn kernels within six months of purchase.

Popped popcorn loses its crunch after a day but can be re-crisped by spreading it on a baking sheet and warming it in a 250°F oven for 5 to 10 minutes.

One of the down sides to oil-free popcorn is that seasonings often slide right off the kernels and end up at the bottom of the bowl. Try lightly spritzing just-popped kernels with a little vinegar or water so seasonings adhere to the surface without making the popcorn soggy. Or, add a little nutritional yeast powder to help bind add-ins to the kernels and give them extra flavor.

Skip the salt and butter and make next-level popcorn with these easy, inventive recipes from Chef Darshana Thacker Wendel.

Drizzle 2 teaspoons lime juice over 4 cups air-popped popcorn; stir to coat. Toss with ½ to 1 teaspoon chili powder, 2 tablespoons coarsely chopped fresh cilantro, and 2 teaspoons lime zest.

Stir 2 teaspoons hot water and several drops hot sauce into 1 teaspoon natural-style peanut butter. Drizzle mixture over 4 cups air-popped popcorn, and stir with hands to coat.

Finely chop 2 pitted dates, and toss with 2 cups air-popped popcorn. In a small mug whisk together 1 tablespoon pure maple syrup, 2 teaspoons unsweetened cocoa powder, and ½ teaspoon water; microwave mixture 10 to 15 seconds, until bubbling hot. Drizzle or spatter cocoa sauce over popcorn with a spoon. (Do not stir.)

Drizzle 4 cups air-popped popcorn with 2 teaspoons malt or sherry vinegar; stir to coat. Toss with ½ teaspoon onion powder and ¼ teaspoon garlic powder (not granules), then toss with 1 tablespoon chopped fresh chives.

Crush ¼ cup freeze-dried strawberries into a fine powder with a mortar and pestle or food processor; toss with 4 cups air-popped popcorn. Fold in ¼ cup whole freeze-dried strawberries.

Sprinkle 4 cups air-popped popcorn with 1 to 2 teaspoons water. Add 1 tablespoon salt-free lemon-pepper seasoning and ½ cup freeze-dried peas; toss to coat.