Is popcorn good for you?

Yes! Popcorn is a whole-grain snack that’s naturally rich in fiber and antioxidants. When you skip the heavy oils and coatings, it becomes a light, satisfying option. Adding protein powder turns it into a balanced snack that helps with satiety and post-workout recovery.

How much protein is in protein popcorn?

Depending on your protein powder, one serving of protein popcorn can provide between 8–12 grams of protein per cup. Using a quality whey or plant-based blend gives you a tasty way to increase your daily intake without adding unnecessary calories or sugar.

Is popcorn high in calories?

Plain popcorn is surprisingly low in calories — about 30–35 calories per cup when air-popped. Even with protein powder added, it stays under 120 calories per serving. It’s a snack that fills you up without weighing you down, especially when compared to chips or candy.

Does protein popcorn contain complete proteins?

If made with whey isolate , casein , or a blended plant-based protein , then yes — your popcorn includes all nine essential amino acids, making it a complete protein snack. This means it supports muscle recovery and helps maintain lean body mass in an easy, portable form.

2-Ingredient Protein Popcorn | Easy & Powerful Snack

2-Ingredient Protein Popcorn (Crispy, Easy, and High-Protein!)

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A quick and wholesome high-protein snack made with just two ingredients — air-popped popcorn and your favorite protein powder. Light, crunchy, and naturally satisfying, this recipe brings together flavor and fitness in under five minutes. Perfect for post-workout fuel, movie nights, or mindful snacking on busy days.

Author: Sophie Bennett - Top Choice Recipes
Prep Time: 3 minutes
Cook Time: 2 minutes
Total Time: 5 minutes
Yield: 2 servings 1x
Category: Snack
Method: Air-popped
Cuisine: American

Ingredients

Scale

4 cups air-popped popcorn
1 scoop (25g) vanilla or chocolate protein powder

Optional Add-ins:

Pinch of cinnamon or cocoa powder
Sea salt or ranch seasoning for a savory twist

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Instructions

Pop the Popcorn
Use an air popper, stovetop pot, or microwave method to pop about 4 cups of popcorn. Avoid adding oil if possible for best coating results.
Prepare the Bowl
Transfer the freshly popped popcorn into a large mixing bowl, leaving space for tossing.
Add the Protein Powder
While the popcorn is still warm (not hot), sprinkle your protein powder evenly over the top.
Coat Evenly
Cover the bowl with a lid or plate and shake gently to coat, or toss with a spatula until the powder distributes evenly.
Flavor and Finish
Adjust the flavor with optional cinnamon, cocoa, or savory seasonings as desired.
Serve or Store
Enjoy immediately, or store in an airtight container at room temperature for up to 2 days to maintain crunch.

Notes

For best results, choose a fine, mixable protein powder to avoid clumping.
To refresh stored popcorn, reheat briefly at 250°F (120°C) for 5 minutes.
For a sweet version, try cinnamon or vanilla protein; for savory, use unflavored or ranch protein blends.
Pair it with a cold protein shake or Cottage Cheese Ice Cream for a fun high-protein combo.

Nutrition

Serving Size: 1 cup (about 30g)
Calories: 120 kcal
Sugar: 1 g
Sodium: 85 mg
Fat: 2 g
Saturated Fat: 0.5 g
Unsaturated Fat: 1.5 g
Trans Fat: 0 g
Carbohydrates: 14 g
Fiber: 2 g
Protein: 10 g
Cholesterol: 5 mg

Find it online: https://www.topchoicerecipes.com/2-ingredient-protein-popcorn/