Homemade Popcorn A Low FODMAP Snack

Looking for an easy, healthy low FODMAP snack that whips up in minutes? This homemade popcorn is it! With four different sweet and savory flavors to choose from, you’ll never be without a yummy snack!

When you’re following the low FODMAP diet, finding snacks that not only satisfy cravings but are super delicious can sometimes feel like the ultimate challenge. But not to worry, I’ve got you covered with this tasty homemade popcorn recipe that you can customize to your personal taste any way you like.

As someone who healed their SIBO and IBS through the low FODMAP diet, having healthy low FODMAP snacks available and at the ready was always key. Meal prepping breakfast, lunch, dinner and snacks helped take the guesswork out of what to eat and helped ensure that everything I was munching on was helping me move the needle one step closer to my goal of healing my gut.

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Low FODMAP Popcorn Tips + Tricks

Gather Your Ingredients

This recipe uses popcorn kernels (or microwave popcorn), butter + sea salt as the base of the recipe. You’ll customize the flavors after preparing the popcorn.

Here is everything you will need for the base recipe:

Prepare The Popcorn

You can choose to use your favorite microwave popcorn if you’re looking for the most hands-off approach to this recipe. Just be sure to choose a brand that is organic + does not contain any additional flavorings or additives.

My favorite method is using the stovetop or this handy popcorn popper that makes homemade popcorn from kernels right in the microwave. Simply add 3-6 tbsp of popcorn kernels to the popper and add 1 tbsp of butter to the center of the lid. Microwave using your popcorn setting, sprinkle with sea salt and add whichever seasonings you desire. It’s really that simple!

Choose Your Seasonings

You might think that in order to make low FODMAP popcorn you can’t add any seasonings. Well, I’m happy to report, that’s simply not true! I’m sharing with you 4 of my all time favorite low FODMAP popcorn seasonings in this post to try whenever you’re in the mood for popcorn.

• Rosemary + Porcini Sea Salt: this combo is the lightest of all the flavor combos, but still packs loads of delicious herbaceous and umami flavor
• Italian Herb + Garlic Oil: if you’re a lover of garlic bread and Italian food, this is going to be your favorite!
• Taco: tastes just like your favorite Mexican dish, but in the form of a low FODMAP snack
• Cinnamon Sugar: dessert lovers rejoice!

Frequently Asked Questions

Is Popcorn Low FODMAP?

Yes, this is a low FODMAP snack! You’ll be pleased to learn that Monash University has deemed popcorn low FODMAP and in fact the “green” serving size is actually 7 cups of popped popcorn! Which is likely more popcorn that one can eat in a single sitting, so feel free to snack away!

Is Butter Low FODMAP?

Butter is low FODMAP friendly. According to Monash University, butter is low FODMAP friendly in 1 tbsp serving sizes. If you don’t tolerate lactose, try using ghee or vegan butter in this recipe instead. Just ensure the vegan butter you are using has “clean” ingredients. Miyokos Creamery is one of my favorites.

Where do I find Low FODMAP Taco Seasoning?

This is important to note, the taco seasoning used should NOT contain garlic or onion in order for it to be low FODMAP friendly. Most mainstream brands of taco seasoning do contain garlic or onion, but there are brands on the market who make delicious seasonings that are low FODMAP friendly, like Fody Foods, Foddies and Smoke n Salty.

How Do I Store Homemade Popcorn?

Storing homemade popcorn is simple. If you’ve made more of this low FODMAP snack than you’re able to eat, simply add the remaining popcorn to a zip top bag or airtight container. Store at room temperature up to 5 days for maximum freshness.

What You Need To Make This Low FODMAP Snack

• Microwave Popcorn or Popcorn Popper
• Butter
• Sea Salt

For the Rosemary Porcini Sea Salt Popcorn:

• 1 tbsp Rosemary, fresh or dried, finely chopped
• 1-2 tsp Porcini Sea Salt

For the Italian Herb + Garlic Oil Popcorn:

• 2 tsp dried oregano
• 2 tsp dried basil
• 1 tsp thyme
• 1 tbsp garlic infused oil

For the Taco Popcorn:

• 2 tbsp low FODMAP friendly Taco Seasoning
• 1 tbsp nutritional yeast

For the Cinnamon Sugar Popcorn:

• 2 tbsp sugar
• 1 tsp cinnamon

Why You Should Make This Low FODMAP Snack

• It’s easy! In just around 5 minutes, you’ll have a delicious bowl of homemade popcorn ready for snacktime.
• It’s versatile. You can make homemade popcorn and flavor it in endless ways, or enjoy classic butter + salt.
• It’s low FODMAP friendly. Which, let’s be honest is reason enough!

Looking For More Low FODMAP Snacks?

Try some of my favorites:

• Chocolate Covered Popcorn
• No Bean Hummus
• Air Fryer Zucchini Fries
• Grain Free Granola Bars

Did you have a chance to make this recipe? If so, please leave me a rating and review below. I always love and appreciate hearing from you!