Homemade Oil-Free Popcorn

A light, crunchy snack made with nothing but whole corn kernels and heat—no oil, no additives, just pure, air-popped goodness.

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Preparation Time

• Prep: 2 minutes
• Cook: 5 minutes
• Total: 7 minutes
• Servings: 2

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Ingredients

• ½ cup organic popcorn kernels
• Optional: sea salt, nutritional yeast, paprika, garlic powder

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Instructions

Stovetop (without oil, using a dry pot):

1. Use a deep, heavy-bottomed pot with a tight-fitting lid.
2. Preheat the pot on medium heat for 2 minutes.
3. Add popcorn kernels, cover, and shake the pot occasionally.
4. When popping slows (2–3 seconds between pops), remove from heat.
5. Let it sit for 30 seconds before uncovering.

Microwave method (with a paper bag):

1. Place kernels in a brown paper lunch bag.
2. Fold the top of the bag over twice to seal.
3. Microwave on high for 2–3 minutes or until popping slows.
4. Carefully open and season as desired.

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Estimated Nutritional Value (Per Serving)

Nutrient	Amount (Approx.)
Calories	~120 kcal
Carbohydrates	~24 g
Dietary Fiber	~4 g
Protein	~4 g
Fat	~1 g
Iron	~4% DV
Magnesium	~10% DV
Antioxidants	High in polyphenols (see below)

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Evidence-Based Health Benefits

1. Rich in antioxidants
Popcorn is one of the richest sources of dietary polyphenols, which combat oxidative stress.
Reference: Vinson et al., American Chemical Society, 2012.

2. Supports digestive health
High fiber content supports regular bowel movements and gut microbiome diversity.
Reference: Slavin, Nutrients, 2013.

3. Low in energy density
Oil-free popcorn is low in calories per gram, which can support appetite regulation.
Reference: Rolls et al., Am J Clin Nutr, 2005.

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Kitchen Tips

• To boost flavor without calories, sprinkle with nutritional yeast for a cheesy flavor or a pinch of smoked paprika for depth.
• Store in an airtight container to retain crispness.
• For even popping, always preheat the pan and use medium heat.
• Avoid overfilling the pot or paper bag; ½ cup is ideal for ~8 cups popped.