Sweet Salty Popcorn

This slightly salty homemade popcorn recipe is a great healthy alternative when you're craving salty junk foods!
Prep Time: 5 mins
Cook Time: 5 mins
Total Time: 10 mins
Serves: 2
Course: Appetizer or Entrée, Snack
Cuisine: Australian
Dietary Requirements: Gluten Free, Vegetarian


  • 1 tablespoon extra-virgin coconut oil
  • 1/2 teaspoon sea salt
  • 1/2 tablespoon butter
  • 1/4 cup popping corn kernals
  • 1/2 tablespoon rice malt syrup


  • Heat a small saucepan on medium heat.
  • Add the rice malt syrup and 2 teaspoons of coconut oil.
  • Bring to a gentle bubble then add the butter and salt.
  • Remove from heat but keep warm.
  • In a clean, heavy based saucepan, heat the remaining coconut oil over medium to high heat.
  • Once hot, add corn kernels and stir to coat.
  • Cover and shake pan continuously, working quickly to avoid burning.
  • Once the popping sounds become less frequent, remove the pan from heat.
  • Work quickly again to stir through the rice malt caramel.
  • Transfer to a baking tray to cool well before serving.


Store in an airtight container in the pantry for 3-4 days.
* Replace the butter with coconut oil to make this vegan.
Nutrition Facts
Sweet & Salty Low Cal Popcorn
Amount Per Serving
Calories 142.2 Calories from Fat 119
% Daily Value*
Fat 13.2g20%
Saturated Fat 11g69%
Carbohydrates 6.3g2%
Fiber 0.3g1%
Sugar 5.4g6%
Protein 0.3g1%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.