Sticky, sweet, and easy to make this healthy caramel popcorn recipe is the perfect movie night snack. Made without corn syrup, this caramel corn uses a blend of maple syrup, honey, and nut butter instead for its sweet caramel flavor.
"This recipe is AMAZING! I usually don't even allow myself to start eating caramel corn because it's so hard to stop and I know it's full of horrible ingredients. I've made this three times already knowing it's quite a bit healthier and such a fun treat!" - Pat
This healthy caramel popcorn gives a burst of sweet and salty flavor with each bite. Made sticky with a dairy-free caramel sauce, the popcorn is then tossed with your favorite nuts for a crunchy texture.
Not only does this caramel corn make for a tasty snack any day of the week, but it's the perfect DIY food gift too! Great for welcoming new neighbors, mom friends, and around the Holidays.
As a Certified Nutrition Coach, this is a snack my kids absolutely love and since it's made without corn syrup I love giving it to them!
Why You'll Love This Recipe
Easy to make: you probably already have most of the ingredients on hand for this caramel corn. And for the ones you don't, they can be swapped out easily enough.
Allergy-friendly: this caramel popcorn recipe is dairy-free and gluten-free.
Healthy: the recipe uses natural sweeteners paired with healthy fats to make it a more health-conscious snack. Plus, it's made without corn syrup!
Homemade food gift: enjoy the popcorn recipe immediately after making it or portion it into a DIY gift around the Holidays. You can even make it in advance.
Ingredients and Substitutions
While this healthy caramel corn recipe definitely contains sugars, you won't find any corn syrup or brown sugar here (though if you want unique but traditional ideas check out this sweet and salty popcorn recipe).
Instead, it uses a combination of nut butter and natural sweeteners as the sugar mixture to give it a sticky, caramel-like flavor.
Know that any of the nuts can be swapped out with other nuts (or even seeds). Switching it up to use hazelnuts or pistachios is an easy flavor twist.
The combination of honey + maple syrup helps thicken the healthy caramel sauce. However, you can make this recipe vegan by using brown rice syrup for honey.
Use any nut butter or mix of nut butters you like. Our personal favorite is almond hazelnut.
Expert Tips To Make It
Though I prefer to pop my own popcorn on the stove with coconut oil, in a pinch you could use Boom Chick A Pop bagged popcorn and simply add the toppings to flavor it.
Use fresh nut butter as the oils in it help it mix into the other ingredients better.
If you want a richer flavor, try roasting the nuts for 8 minutes in the oven at 350F.
Store leftover caramel corn in the fridge in a plastic bag or sealed container for 5-7 days.
Freeze the popcorn in a sealed bag for up to two months. Let it thaw in the fridge overnight before eating.
How To Make Healthy Caramel Popcorn
Step 1: Make the popcorn by heating the oil just a bit over medium heat in a pan and popping the popcorn.
Step 2: In a small pot on low heat combine the nut butter, honey, syrup, and salt to make the caramel sauce. Whisk until combined.
Step 3: Toss the chopped nuts in the popcorn along with half the caramel sauce.
Step 4: Pour the remaining caramel sauce over the popcorn and mix until coated. Place in the fridge for thirty minutes to set and thicken up.
Making A DIY Caramel Corn Gift
I do a lot of homemade gifts for friends and family (here are my favorite DIY spa gifts) and this homemade caramel popcorn fits in perfectly in something like a baking basket.
To make it as a DIY food gift for friends and neighbors, you can freeze the made popcorn in portions for up to 2 months in advance- just like this chocolate popcorn.
How to package the caramel corn for a gift:
- Whip up a big batch, portion the coated popcorn out into gift baggies or cellophane, and toss in the freezer until gift-giving begins.
- Make sure to cut squares of cellophane wrapping as this makes it easier to tie up.
- When portioning, roll your hands in coconut oil when you're portioning it out. It keeps the stick off your hands but also helps the balls hold together.
Work this caramel corn into a gift with a cute Christmas mug and something like sugar-free hot chocolate. and you're good to go.
Frequently Asked Questions
Unfortunately, olive oil does not have a high heat point. Meaning, it becomes carcinogenic when heated at high temperatures This is why coconut oil is used to pop the popcorn.
To make this recipe vegan, replace the honey with coconut syrup or brown rice syrup in a 1:1 ratio. Coconut syrup has a natural caramel flavor and it is thicker than maple syrup so it helps hold the popcorn together.
This popcorn is best eaten fresh of course but it does store well in both the fridge and the freezer! Store it in an airtight container in the fridge so that moisture doesn't get in.
Other Healthy Desserts You'll Love
- Candy cane fudge
- Homemade hot cacao (easy gift!)
- Dairy-free cream cheese frosting
- Paleo chocolate chip cookies
- Dairy-free caramel sauce
- Protein truffles
- Vanilla protein ice cream
- Dairy-free S'mores cups
- The BEST dairy-free brownies
- White chocolate fudge
- Peppermint patty bars
- Fudgy protein brownies
- Chocolate frosted cashew cookies
- Hot chocolate bombs (easy gift!)
- Peanut butter thumbprint cookies
- Healthy dessert recipes
Healthy Caramel Popcorn
Video
Ingredients
- 1.5 tbs coconut oil
- ½ cup popcorn kernels
- ¼ cup natural crunchy peanut butter
- 2 tbs almond butter
- ½ cup local raw honey
- ¼ cup pure maple syrup
- ⅔ cup chopped pecans
- ⅔ cup chopped walnuts
- ¼ cup chopped almonds
- ¼ teaspoon sea salt
Instructions
- Heat a large wok over medium to high heat and add coconut oil and popcorn kernels. Cover.
- Let cook until the kernels start popping and then make sure to shake the wok every couple of minutes or so.
- When the kernels stop popping, remove from heat so that it doesn't burn.
- Transfer to a large bowl when finished.
- In a small pot on low heat combine the nut butter, honey, syrup, and salt. Whisk until combined.
- Toss the chopped nuts in the popcorn along with half the caramel sauce.
- Mix immediately with a spatula. Drizzle on the remaining caramel sauce. Stir.
- Keep mixing until everything is coated, and sticky.
- Place in the fridge for thirty minutes to harder and then portion into bowls or baggies.
Notes
Disclaimer:
Nutrition values are estimates only, using online calculators. Please verify using your own data"
Giangi Townsend says
We are obsessed. I prepared it for our family's snacks while watching a movie at home. We love that it was not too sweet and the flavor bursting in every bite. Thank you.
fitasamamabear says
Haha I LOVE it! there are worse obsessions lol
Emma says
I love caramel popcorn, but I'm always looking for healthier options. I recently tried this healthy caramel popcorn, and it was amazing! The popcorn was light and fluffy, with no burned kernels. The caramel was rich and buttery, with a hint of sweetness from the honey and maple syrup. It was not too sweet, and it did not have the artificial aftertaste that you sometimes get with store-bought caramel popcorn.
fitasamamabear says
Happy to hear you enjoyed it!
Mandy says
This is a snack fiesta! My kids loved it! Coconut oil, popcorn, peanut butter, almond butter, honey, maple syrup, and a sprinkle of sea salt. Yum!
fitasamamabear says
nack fiesta, omg best caption ever!
Pat says
This recipe is AMAZING! I usually don't even allow myself to start eating caramel corn because it's so hard to stop and I know it's full of horrible ingredients. I've made this three times already knowing it's quite a bit healthier and such a fun treat!
fitasamamabear says
Haha it's sooo hard to stop eating! I portion this one out or I'll eat the batch without sharing.
Omar says
I love that this doesn't use corn syrup so I gave it a try! Everyone loved it and wanted seconds and thirds. Thanks!
fitasamamabear says
Wahoo! Works nicely as a food gift too!
Rachel says
I have been looking for a caramel corn recipe without corn syrup for YEARS! Thanks for this recipe - it's a HUGE hit on movie night at our house.
fitasamamabear says
Haha YAY!! This one is amazing and one of my favorite food gifts to give out!
Bobbi says
OMG.....you may have just made my 2020 and I mean that!
fitasamamabear says
Haha YES! Total win. Seriously though it's an addictive recipe. You've been warned 😉 Double the batch!
R.M. says
This looks delicious! I'll have to make it for my two boys! 🙂
fitasamamabear says
Thanks- enjoy it!
Maria DeCotiis says
I love popcorn and peanut butter, this looks so good!
fitasamamabear says
It's super tasty! Like lick the spoon and grab a bowl before it sets tasty haha