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Healthy Caramel Popcorn

Are you a fan of caramel corn but not a fan of the ingredients? This healthy caramel popcorn without corn syrup is made with only 3 ingredients and no unhealthy sugars!

healthy caramel popcorn

Did you know that one of my very first recipes (I think the second one) posted exactly 4 years ago on the blog was my white and dark chocolate domino popcorn? I mean, the name is a bit unfortunate for search engine purposes but I had no idea that was even a thing 4 years ago, hah! 

Back then, I posted that recipe because it was National popcorn day – which apparently I thought WAS a thing. Now, 4 years later, I’m posting another popcorn recipe but the whole National popcorn day thing just happened to be a coincidence. I didn’t realize until I started looking at my other popcorn posts. 

ANYWAY, this may not even be of interest to you. But what is probably of interest to you, if you’re visiting this page, is this healthy caramel popcorn recipe!!

healthy caramel popcorn

What is healthy caramel popcorn?

Traditional caramel popcorn is made with corn syrup, a lot of butter and and brown sugar. Sooo good but decidedly not very good for you! This version is much lighter, not nearly as sticky, but very delicious. It’s made with maple syrup and coconut oil, and a little bit of salt. No refined sugars in this snack! This also happens to be a vegan snack if you’re looking for something that fits that description. 

Have you ever heard of Boomchickapop?

They sell a sweet and salty kettle corn flavor and it is SO good and so addictive. I seriously think I’ve recreated that recipe without even trying! It’s got just a little bit of saltiness to go along with the sweet. So good!

How do you make healthy caramel corn?

No matter how you make your popcorn, you’ll want to use about 1/2 cup of kernels. I always like using my Whirleypop, it makes for a great flavored popcorn, plus the handle is fun to turn. My Dad always used it to make popcorn and it reminds me of him! I also like to use coconut oil to pop my popcorn.

After the popcorn is popped, preheat the oven to 300 F and spread the popcorn out on a large rimmed baking sheet or place it into a large mixing bowl.  The bowl makes it easier to mix, but if you use the baking sheet you aren’t dirtying another dish!

Then, combine together 1/3 cup maple syrup and 2 tablespoons of coconut oil together in a pot over medium heat. Allow the mixture to bubble together for 4-5 minutes or until it starts to look thicker.

Working quickly, pour the mixture over the popcorn and use a large wooden spoon to stir the popcorn around in the syrupy mixture. Add a pinch of salt over the popcorn, then pop it into the oven to bake for 12-15 minutes. Check it at 12 minutes and if it’s nice and crispy, take it out.

Let it cool and munch it!

How long does this caramel corn last?

I would be very surprised if this popcorn made it past day 1, but if you did have leftovers it’ll stay nice and crispy for an extra few days. Any longer than that and it’ll get a bit stale.

You can definitely gift this popcorn too! Place it in air-tight freezer bags before gifting.

Happy snacking!

healthy caramel popcorn

healthy caramel popcorn

Some other popcorn snacks from the blog (I really like popcorn)!

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healthy caramel popcorn

Healthy Caramel Popcorn

  • Author: Katherine | Love In My Oven
  • Total Time: 25 minutes
  • Yield: 4 servings 1x


Are you a fan of caramel corn but not a fan of the ingredients? This healthy caramel popcorn without corn syrup is made with only 3 ingredients and no unhealthy sugars!


  • 1/2 cup popcorn kernels
  • 2 tbsp coconut oil
  • 1/3 cup pure maple syrup
  • 1/2 tsp salt


  1. Preheat the oven to 300 F. Using either a stovetop popper, air popper or other popcorn maker, pop the 1/2 cup of popcorn. Spread the popcorn out on a large rimmed baking sheet or pour it into a mixing bowl.
  2. In a small saucepan over medium-high heat, heat together the coconut oil and maple syrup, allowing it to boil for 4-5 minutes or until thickened to a syrupy consistency. Working quickly, pour the mixture all over the popcorn and stir everything with a large wooden spoon or use your hands (it might be hot). Once the popcorn is covered, spread it out on the baking sheet and sprinkle salt lightly over the popcorn. Bake in the oven for 12-15 minutes. Remove from the oven, allow it to cool a bit and eat!

Popcorn can be kept in an airtight freezer bag for 2-3 days.

  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Category: snacks
  • Method: oven bake
  • Cuisine: American

Keywords: healthy caramel popcorn // healthy caramel corn //. healthy popcorn

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Healthy Caramel Popcorn Healthy Caramel Popcorn


  1. Oh, boy, I’m already a popcorn addict and I don’t even dare to eat one kernel of caramel corn as the whole batch would disappear! Thanks for giving me a delicious, healthier recipe! So happy!

  2. We are popcorn fanatics in this house and I know we would love this! On the menu for our next movie night. Thank you!

  3. Your popcorn is the perfect movie night treat… it’s easy to make and so delicious!

  4. I’m with you — I try to avoid corn syrup so I haven’t bought caramel corn in years! This version looks so good Katherine! Perfect snack for the kids!

  5. This caramel popcorn looks fantastic and so addictive! Love the healthy ingredients, it’s the perfect snack!

  6. I’m always up for a healtheir version of a recipe Katherine. And Tom and I both enjoy popcorn. I’ll definitely need to give this recipe a try!

  7. Ah those keywords, right ? 🙂

  8. We eat a lot of popcorn at my house and I’m loving this healthier spin on caramel corn! I can’t wait to surprise the sugar bugs with this one!

  9. Hi there,
    Would you think it be would be possible to add the caramel mix to the kernels so when they pop, the flavour has seeped through?

  10. I’ve been hunting for a healthy Kettle corn recipe! I’ve seen so many with sugar or substitute sugar. This is the first one I came across with maple syrup! I can’t wait to try this with my husband tonight while we catch up on our last season of Yellowstone! Thank you!!

  11. Stacey Kerrigan

    Obsessed! This recipe is perfect. Easy and delicious

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